Brussels sprouts are one of those vegetables that get an unfair reputation, but when roasted to perfection, they transform into a delicious, crispy, and savory delight. This recipe highlights the natural sweetness of Brussels sprouts while elevating their flavor with a blend of herbs and a subtle hint of coconut oil. Whether you’re preparing a side dish for a family dinner or looking for a snack packed with nutrients, these roasted Brussels sprouts are sure to impress.

Let’s dive into this simple yet satisfying recipe!

Why Brussels Sprouts Deserve the Spotlight

Often overlooked, Brussels sprouts are a powerhouse of nutrition. They’re packed with fiber, vitamins C and K, and antioxidants that support overall health. When roasted at a high temperature, their natural sugars caramelize, creating a crispy exterior with a tender interior—making them irresistible even for those who usually avoid green veggies.

How This Dish Supports an Anti-Inflammatory Lifestyle

1. Whole Foods Focus: By relying on fresh, nutrient-dense ingredients, this dish avoids processed additives and refined sugars that can trigger inflammation.
2. Rich in Fiber: Supports gut health, which is closely linked to reduced inflammation.
3. Packed with Antioxidants: Helps combat oxidative stress, a key driver of chronic inflammation.
4. Healthy Fats: Coconut oil provides a clean, anti-inflammatory fat source that enhances absorption of fat-soluble vitamins like A and K.

Ingredients: The Key to Flavor

Here’s what you’ll need to create this wholesome dish:

Brussels Sprouts: A Nutritional Powerhouse

At the heart of this recipe are Brussels sprouts, a cruciferous vegetable rich in nutrients and antioxidants that fight inflammation. They’re high in vitamin C, which boosts immunity, and vitamin K, essential for bone health and reducing inflammation. Additionally, Brussels sprouts contain compounds like sulforaphane, which have been shown to neutralize harmful free radicals and lower inflammation in the body.

Key Benefits:

• Packed with fiber to support gut health and digestion.
• High in antioxidants, reducing oxidative stress.
• Low in calories yet rich in essential nutrients.

Coconut Oil: Healthy Fats for Inflammation Reduction

Using coconut oil instead of refined vegetable oils makes this dish healthier and more flavorful. Coconut oil contains medium-chain triglycerides (MCTs), which provide quick energy and have anti-inflammatory properties. Unlike highly processed oils, coconut oil doesn’t contribute to systemic inflammation, making it an excellent choice for this recipe.

Why It’s Better:

• Supports brain and heart health.
• Promotes healthy cholesterol levels.
• Adds a subtle sweetness that complements the natural flavors of the Brussels sprouts.

Anti-Inflammatory Herbs and Spices

This recipe is a celebration of simple, flavorful seasonings, each chosen for its culinary and health benefits:

• Thyme and Oregano: These dried herbs add earthy, aromatic notes while delivering powerful anti-inflammatory and antimicrobial properties.
• Garlic Powder: A natural source of allicin, garlic is known for its ability to reduce inflammation and boost immunity.
• Onion Powder (Optional): Adds depth of flavor and additional anti-inflammatory compounds.
• Smoked Paprika (Optional): Not only does it add a smoky complexity, but it also contains capsaicin, which can help reduce inflammation.

High-Temperature Roasting for Maximum Flavor

Roasting Brussels sprouts at 425°F (220°C) caramelizes their natural sugars, creating crispy edges and a tender interior. This cooking method enhances their natural sweetness and reduces any bitterness, making them more appealing even to those who typically avoid green vegetables.

Why It Works:

• Preserves nutrients while enhancing flavor.
• Creates a satisfying crunch without frying.
• Makes the dish feel indulgent while remaining wholesome.

Fresh Parsley: A Burst of Freshness

Adding chopped fresh parsley as a garnish elevates this dish both visually and nutritionally. Parsley is loaded with vitamins A, C, and K, as well as antioxidants that fight inflammation and support detoxification.

Health Highlights:

• Supports kidney function and reduces bloating.
• Contains flavonoids that protect against free radical damage.
• Adds a refreshing brightness to balance the richness of the dish.

Gluten-Free and Dairy-Free

This roasted Brussels sprouts recipe is inherently free of gluten and dairy, making it suitable for those following anti-inflammatory protocols like AIP, paleo, or keto. It’s proof that delicious and comforting food can also be clean and nourishing.

Easy to Customize for Your Needs

This recipe offers plenty of room for creativity without compromising its anti-inflammatory benefits:

• Add a Protein Boost: Top with crispy bacon or roasted nuts like almonds or walnuts for added protein and healthy fats.
• Spice It Up: Sprinkle with chili flakes for a kick of heat.
• Serve with a Dip: Pair with an avocado-based dip or tahini drizzle for an extra layer of flavor.

Why This Recipe Works

• High Heat Roasting: Ensures a perfect balance of crispiness and caramelization.
• Coconut Oil: Enhances the natural sweetness of Brussels sprouts without overpowering them.

Herbs and Spices: Create a flavor profile that’s both comforting and exciting

Roasted Brussels Sprouts

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Calories 404 kcal

Ingredients

  

• 1 pound Brussels sprouts trimmed and halved
• 2 tablespoons coconut oil melted
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder optional, for added savory depth
• 1/4 teaspoon smoked paprika optional, for a smoky flavor
• Salt to taste
• Fresh parsley chopped

Instructions

 

• Preheat your oven to 425°F (220°C). This higher temperature will help achieve a crispier texture.
• Trim and halve the Brussels sprouts. Make sure they are cut uniformly to ensure even cooking.
• In a large bowl, toss the Brussels sprouts with melted coconut oil, dried thyme, dried oregano, garlic powder, onion powder (if using), smoked paprika (if using), and salt. Make sure each sprout is well-coated with oil and seasonings.
• Arrange the Brussels sprouts in a single layer on a baking sheet. For extra crispiness, ensure they’re not overcrowded; use two baking sheets if necessary.
• Roast in the preheated oven for 20-25 minutes, flipping halfway through, until the Brussels sprouts are deeply caramelized and crispy on the edges.
• Remove from the oven and let cool slightly. Garnish with chopped fresh parsley before serving.

Tips for Success

1. Don’t Skip the Flip: Turning the sprouts halfway through ensures even roasting and prevents burning.
2. Customize the Flavor: Swap or add herbs like rosemary or chili flakes to make the dish your own.
3. Double the Batch: These sprouts reheat beautifully and make an excellent addition to salads or grain bowls the next day.

Nutritional Highlights

Brussels sprouts are not only delicious but also incredibly nutritious. Here’s why they’re worth adding to your plate:

• Rich in Fiber: Supports healthy digestion and keeps you feeling full longer.
• High in Vitamin C: Boosts immunity and promotes glowing skin.
• Loaded with Antioxidants: Helps combat oxidative stress and inflammation.

The addition of coconut oil introduces healthy fats, and the fresh herbs offer their own array of vitamins and minerals, making this dish as nourishing as it is flavorful.

Why You’ll Love This Recipe

This roasted Brussels sprouts recipe strikes the perfect balance between simplicity and flavor. It’s quick enough for weeknight dinners yet elegant enough for holiday gatherings. The crispy edges and savory seasoning make it a crowd-pleaser, even for those who think they don’t like Brussels sprouts.

Plus, with clean, wholesome ingredients, this dish aligns beautifully with various dietary preferences, including paleo, keto, and gluten-free lifestyles.

A Simple Side Dish with Big Flavor

Sometimes, the simplest ingredients create the most memorable dishes. These roasted Brussels sprouts showcase the magic of whole foods when treated with care and creativity. Whether you’re serving them as a side or enjoying them straight off the baking sheet, this recipe celebrates the beauty of cooking with love and intention.