Whole30, Paleo, and Keto friendly, these Smashed Sprouts are the perfect side dish to any meal! They’re an easy, one-pan recipe the whole family will love! 

Personally, I love recipes that can get the kids involved. Whether they’re helping wash berries, stirring soups, or mixing casseroles, cooking is a fantastic way to get them comfortable in the kitchen from an early age while also improving their motor skills, reading abilities, math abilities, and more. Plus, cooking is fun so it’s great quality time, too. With recipes like these Smashed Sprouts, your kids will have so much fun they won’t even realize they’re making vegetables. Take a look below to see how these sprouts are made. 

Whole30 Brussels Sprouts

To make this recipe, start by preheating your oven to 425 degrees Fahrenheit, and line a baking sheet with parchment paper. Then, while the oven is heating bring a large pot of water to a boil. When the water is rolling add 1 teaspoon of salt and the Brussels sprouts. 

Boil the vegetables in the water for eight to ten minutes or until they are tender. Then, to stop them from cooking any further, blanch the Brussels immediately. To do so, submerge them in an ice bath. Once cooled, drain all the water. 

Now comes the fun part! After you drain the Brussels, I recommend blotting them with a paper towel to ensure that all moisture is removed. After draining and drying the vegetables, place your Brussels sprouts on the lined baking sheet from earlier. Then, using a glass or jar, gently press down on each individual sprout until they become smashed. Repeat this step until all Brussels sprouts have been flattened. 


These sprouts are highly dunkable! Serve them as low-carb alternatives (or in addition to) Smashed Potatoes along with dipping sauces. This will imitate the fries your family loves while providing essential vitamins, nutrients, and fiber. I recommend dipping your sprouts in your favorite ranch or buffalo sauces. However, feel free to drizzle, dip, and dunk with whatever sauces or seasonings you prefer.

How to Cook Perfect Brussels Sprouts:

It’s no secret that Brussels Sprouts aren’t everyone’s cup of tea. However, I’m a firm believer that those who claim they don’t like the vegetable simply haven’t had it cooked properly. Don’t get me wrong, slimy, bland Brussels are not good. Actually, I’ll give it to you. They are downright bad. However, don’t let past experiences dampen your taste buds! The truth is that perfectly seasoned, crisp, and slightly crunchy Brussels sprouts like these Smashed Sprouts are a delicious side dish. The secret to delicious Brussels is all in the way they are cooked. So, in order to ensure you never eat bland, soggy, or bitter Brussels again, I’m providing some of my best cooking tips and tricks for this recipe and anything else that might include Brussels sprouts. 

Keto Brussels Sprouts
  • For this recipe, there is no need to trim the sprouts. Not only does this waste time (every bit of which is precious, especially with little ones running around), but it also makes this recipe more difficult. Keeping the sprouts intact ensures they hold together when smashed. 
  • Boiling Brussels sprouts before baking them is essential to remove some of their bitter taste. However, for this recipe, make sure they do not cook too long. Remove the Brussels from the water just as they become fork tender. This ensures that the vegetables can be easily smashed without falling apart on the baking sheet.
  • To avoid soggy Brussels, make sure they are thoroughly drained. Pat dry any remaining water. Any moisture that is leftover will lock into the vegetables making them soft and bland instead of crispy.
  • To enhance the flavor of Brussels sprouts and balance out any bitterness, experiment using fats and flavors such as bacon, olive oil, and garlic.

Frequently Asked Questions: 

What should I serve with Brussels sprouts?

Personally, I think Brussels sprouts go well with everything! However, they are typically served with meat dishes, particularly red meat such as this u003ca href=u0022https://joyinthemeantime.com/the-perfect-whole30-steak-marinated-mushrooms-and-onions/u0022u003ePerfect Steaku003c/au003e or burgers like my u003ca href=u0022https://joyinthemeantime.com/the-perfect-whole30-steak-marinated-mushrooms-and-onions/u0022u003ePerfect Burgeru003c/au003e recipe. 

u003cbru003eHow long do cooked Brussels sprouts last?

When stored in an airtight container, cooked Brussels sprouts will stay fresh for 2 to 4 days. 

u003cbru003eDoes it matter what type of oil I use when baking Brussels sprouts?

When cooking Brussels sprouts, extra virgin olive oil is best. This oil has a milder flavor than other varieties. Therefore, the natural flavors of the vegetables along with any herbs can truly shine through to deliver delicious flavors. However, if you absolutely must substitute olive oil, any oil will work when cooking Brussels sprouts. However, I recommend sticking with the lightest taste. To find the best cooking oil to fit your needs, take a look at u003ca href=u0022https://www.bonappetit.com/test-kitchen/ingredients/article/types-of-cooking-oilu0022 target=u0022_blanku0022 rel=u0022noreferrer noopeneru0022u003ethis u003c/au003ecomparison. 

u003cbru003eCan roasted Brussels sprouts be frozen?

Roasted or baked Brussels sprouts can be frozen. In order to freeze Brussels sprouts, first, let them cool completely. Then, place them in an airtight container or bag making sure no moisture can enter. Store the Brussels sprouts in the freezer for up to 12 months. 

u003cbru003eDoes baking Brussels sprouts remove nutrients?

Baking Brussels sprouts will likely remove some of the nutrients. However, this is nothing of which to be concerned. The truth is, all cooking varieties cause some nutrients to be lost in vegetables. However, cooking can also cause some nutrients to become more available for our bodies. So, no matter what cooking methods you choose, all that matters is that you’re eating your vegetables. Your body will benefit either way. 


Until next time, enjoy! 

Smashed Sprouts (Whole30, Paleo, and Keto)


  • 2 pounds whole Brussels sprouts, fresh
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons salt, plus more for finishing
  • 1/2 teaspoon black pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 dash red pepper flakes, optional


  • Preheat oven to 425 F. and line a baking sheet with parchment paper, set aside
  • Bring a large pot of water to a boil, add 1tsp salt and brussels sprouts
  • Blanch sprouts- boil for 8-10 minutes remove from the boiling water and immediately place in an ice bath to stop the cooking process, drain thoroughly
  • Place sprouts on a baking sheet, and using a glass or jar, gently push down, smashing the sprout. drizzle with olive oil, and sprinkle evenly with garlic and onion powder, salt and pepper
  • Bake until the bottom is crispy, finish with a sprinkle of salt to taste, and red pepper flakes if desired


  • There is no need to trim the sprouts- you want to ensure they hold together when you smash
  • Be sure to drain thoroughly, removing as much moisturizer ensures they are crispy
  • The perfect low carb option to smashed potatoes (link my recipe)
  • Serve as side to the Perfect Steak (link my recipe)
  • Highly dunkable- think ranch or buffalo sauce
  • When boiling, you want them just barely fork tender so they can be easily smashed, but firm enough to hold together
  • Extra virgin olive oil is always preferred, as it has a milder flavor, and the herbs and main ingredient can shine through