Parmesan Crusted Smashed Brussel Sprouts


Sometimes all it takes to elevate a classic is a new technique and that is why I love this low-carb side dish! This Parmesan Crusted Smashed Brussel Sprouts recipe for Parmesan Crusted Smashed Brussel Sprouts uses new techniques to bring a classic favorite into the modern era.

What You Will Love About This Parmesan Crusted Smashed Brussel Sprouts Recipe

Crispy Classic – Brussels sprouts are a go-to side dish for practically everyone, but I absolutely love this fresh take! They get so nice and crispy-crunchy that you will want seconds!

Simple Smash – With these easy techniques and common ingredients anyone can make this stunning smashed veggie side dish!

Perfect Plate – Parmesan Crusted Smashed Brussel Sprouts have such a satisfying and versatile flavor that they work on just about any plate for any occasion!

Nutritious Nosh – These Crushed Brussels give you all the crispy crunch of a guilty pleasure but with many more healthy benefits; from awesome low-carb flavor to plenty of vitamins, this side dish has it all!


Jar – The easiest way to crush these sprouts is with an unlikely tool, a jar or glass. The bottom of a round jar is just right for pressing these tasty bites into the nice disks so they get perfectly crispy in the oven. You can also try a grill press, heavy pan, or anything heavy and flat enough to squash these yummy bites!

Baking Sheet – Grab a baking sheet and don’t forget to line it with parchment paper or a silicone mat to avoid messes and burning.


Brussels Sprouts – Brussels sprouts are an amazingly flavorful veggie that is hearty even in cold temperatures, so you can find this tasty veggie all year round for a leafy good time! In this amazing recipe, these green balls are crushed so they get crispy and totally irresistible. The best part of eating brussels sprouts though is the multitude of healthy benefits these sprouts bring to your diet. Brussels sprouts contain a ton of vitamin C and folate, but one really great nutrient you get from this ingredient is vitamin K. This important vitamin helps build bones and maintain healthy blood clotting, so it’s essential for everyone, especially athletes.

Olive Oil – A hint of antioxidant-rich olive oil is the perfect fat to cook these sprouts in. If you prefer another oil that is fine, but for your health try to stick with cold-pressed oils. This method of oil extraction keeps everything cool so the natural nutrients stay in the oil and don’t cook off.

Garlic Powder – Garlic powder adds a savory punch to the brussels sprouts. The smell of garlic is so amazingly appetizing that it’s proven to make mouths water.

Chili Powder – A hit of smoky and spicy chili powder brings the zing to this easy recipe. Since chili powder is made with peppers it may have mild anti-inflammatory qualities, so adding a little heat can really fire up your health!

Sea Salt – Sea salt is always a great choice because it’s less refined. A wonderful substitute is pink Himalayan salt.

Pepper – For this Parmesan Crusted Smashed Brussel Sprouts recipe use ground black pepper to bring a little pop. Although pepper is often thought of as half of a duo, it’s an important seasoning on its own! Pepper is rich in manganese which helps with healthy tissue growth, so don’t skip the pepper!

Parmesan Cheese – Parmesan is the ultimate finishing touch for veggies and more. This wonderfully aged cheese has the perfect tangy flavor and hard texture to round out the dish in style. Another option if you’re out of parmesan is cotija cheese; it’s tangy, zesty, aged cheese from Mexico with a similar flavor profile.

Expert Notes

  • If you want to try this Parmesan Crusted Smashed Brussel Sprouts recipe but are strapped for time try air frying them instead. Air fry them at 375°F for about 7 to 10 minutes.
  • You will love these delicious Parmesan Crusted Smashed Brussel Sprouts when they’re served warm. Pair them with steak, lamb chops, chicken, or fish. Their lush green flavor goes with everything!
  • These sprouts are good to the last bite, so if you have any leftovers don’t let them go to waste. Store leftovers in the fridge for up to 3 days and reheat them in the microwave, toaster oven, or air fryer.
Low-Carb Crushed Brussels Sprouts

Parmesan Crusted Smashed Brussel Sprouts

Course Side Dish


Low-Carb Crushed Brussels Sprouts Recipe


    • 500 grams brussels sprouts cleaned and cooked
    • 1 tbsp olive oil
    • 1 tsp garlic powder
    • ½ tsp chili powder
    • 1 tsp sea salt
    • ½ pepper
    • ½ grated parmesan cheese



    • Preheat the oven to 400°F/200°C.
    • In a mixing bowl, combine all ingredients and mix to combine.
    • Transfer the brussels sprouts to a baking sheet lined with parchment paper, spread the brussels sprouts evenly in one layer, grab a glass cup or small jar, and crush the brussels sprouts.
    • Sprinkle some more parmesan cheese over the crushed brussels sprouts.
    • Bake for 15 to 20 minutes.

    Enjoy and love your Pure Plate!


      Keyword Brussels Sprouts, Crushed Brussels Sprouts, Low carb

      Thank You

      Thank you so much for reading this blog! I hope you try this Parmesan Crusted Smashed Brussel Sprouts recipe and that you enjoy it as much as my family and I did! When you do make this Parmesan Crusted Smashed Brussel Sprouts recipe, be sure to tag me on Instagram @pure_plates_recipes!

      See you soon!

      Love, Your Pure Plate!

      Low-carb made with Love

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