Crispy, Healthy, and Addictive Brussel Sprouts Chips Recipe
Add an overlinLooking for a snack that’s healthy, dairy-free, gluten-free, and irresistibly crunchy? Say hello to Brussel Sprout Chips! These delicious little bites are packed with flavor, take no time at all to make, and will change the way you think about Brussel sprouts forever.
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Guilt-Free Brussels Sprouts Chips
If you’re like me, the idea of brussel sprouts might bring back childhood memories of pushing them around your plate, trying to avoid eating them.
But trust me—this recipe will make you fall in love with Brussels sprouts all over again. Imagine crispy Brussels sprout chips that you can snack on guilt-free. Yes, it’s a thing, and yes, it’s delicious!
Why Brussels Sprout Chips Should Be Your New Go-To Snack
So you’re wondering—how do you turn Brussel sprouts into chips? It’s easier than you think and totally worth it!
These crispy little guys are made from the outer leaves of brussel sprouts, which get super crunchy in the oven. They’re packed with fiber, vitamins C and K, and tons of antioxidants, so they’re one of the healthiest snacks you can grab.
And did you know Brussel sprouts are part of the cruciferous vegetable family along with kale and broccoli?
So not only are they good for your taste buds, but they’re good for you, too.
Table of Contents
How I Fell in Love with Roasted Brussels Sprouts Chips
Honestly, I wasn’t always a fan of Brussel sprouts. Growing up, they were that veggie I tried to avoid at all costs.
Fast forward to now, and they’ve become one of my absolute favorites, thanks to this simple but tasty chip recipe.
I remember the first time I made them, just trying to get my kids to eat something green without a protest. Spoiler alert: it worked! My daughters gobbled them up, and even my wife was hooked.
Since then, these Brussel Sprout Chips have become a go-to snack in our house, especially when we’re looking for something healthy and crunchy during movie nights or to munch on during the day.
Why You’ll Love This Recipe
Quick and Easy: You can whip these up in under 10 minutes. They’re perfect for when you need a fast snack but don’t want to compromise on health.
Healthy: Low in calories and high in fiber, these chips pack a punch of nutrients, including vitamins C and K, which are essential for boosting your immune system and keeping your bones strong.
Fun to Make: Peeling the leaves off the sprouts and watching them crisp up in the oven is oddly satisfying. Plus, you get a big reward for such little effort.
Kid-Approved: Seriously, if my kids love these, yours probably will, too! It’s the easiest way to get them to eat veggies without a single complaint.
What Makes This Recipe Better Than The Rest?
What sets this Brussel Sprout Chips recipe apart from the rest is a perfect blend of flavor, texture, and ease:
Fresh Ingredients: Unlike many other recipes, this one emphasizes using the freshest Brussel sprouts and high-quality seasonings, ensuring every bite bursts with vibrant flavors.
Balanced Seasoning: The combination of garlic powder, smoked paprika, and a hint of lemon zest takes these chips to a whole new level. They’re not just salty—they’re savory, slightly smoky, with a refreshing zesty finish.
Perfect Crispiness: The key to the perfect chip is in the preparation—carefully separating the leaves and ensuring they’re evenly coated in oil and seasoning before baking. The result? Crisp, golden chips with no sogginess.
Optional Parmesan Twist: While many recipes skip extra flavor, this one invites you to sprinkle freshly grated Parmesan for a salty, nutty kick that pairs beautifully with the sprout’s natural taste.
Quick and Easy: Some recipes overcomplicate the process, but this one takes under 15 minutes and uses minimal ingredients, making it approachable for everyone—even on a busy day.
This recipe strikes the perfect balance between flavor, health, and ease, offering an elevated yet simple take on Brussel sprout chips that you won’t find anywhere else!
The Benefits of Brussels Sprouts
Nutritional Highlights and Health Benefits
Brussels sprouts are not just a tasty snack when turned into crispy Brussels sprouts chips but also a powerhouse of nutrition. These little green gems are packed with vitamins, minerals, and antioxidants that can significantly boost your health. Here’s why you should love Brussels sprouts even more:
Rich in Antioxidants: Brussels sprouts are loaded with antioxidants like vitamin C and beta-carotene. These compounds help protect your cells from damage, reducing the risk of chronic diseases like cancer and heart disease. So, munching on crispy Brussels sprouts chips is delicious and a great way to support your overall health.
Supports Healthy Digestion: Thanks to their high fiber content, Brussels sprouts can promote healthy digestion. Fiber helps keep things moving smoothly in your digestive tract, preventing constipation and supporting the growth of beneficial gut bacteria. This means enjoying Brussels sprouts chips, a tasty way to keep your digestive system happy.
May Help Lower Cholesterol: Brussels sprouts’ fiber and antioxidants can also help lower cholesterol levels. Incorporating Brussels sprout chips into your diet may reduce your risk of heart disease and keep your heart healthy.
Supports Healthy Bones: Brussels sprouts are a good source of calcium and vitamin K, both of which are essential for maintaining strong and healthy bones. Snacking on Brussels sprouts chips can contribute to your daily intake of these important nutrients.
May Help Manage Blood Sugar: Brussels sprouts’ fiber and antioxidants can help slow down sugar’s absorption into the bloodstream. This can be particularly beneficial for managing blood sugar levels, making Brussels sprout chips a smart snack choice for those looking to maintain stable blood sugar.
Supports Healthy Immune Function: Brussels sprouts contain a high amount of vitamin C, which can give your immune system a significant boost. Including Brussels sprout chips in your diet can help you stay healthy and prevent illnesses.
May Help Reduce Inflammation: Brussels sprouts’ antioxidants and other nutrients have anti-inflammatory properties. These can help reduce the risk of chronic diseases such as arthritis and other inflammatory conditions, making Brussels sprouts chips a delicious way to support overall well-being.
Overall, Brussels sprouts are a nutritious and versatile vegetable that can be enjoyed in many ways, including as crispy Brussels sprouts chips. So next time you’re looking for a healthy snack, remember the incredible benefits of Brussels sprouts and reach for those crunchy, flavorful chips!
🔪 Equipment And Tools
Before starting this Brussel Sprout Chips recipe, you’ll need a few essential tools and equipment to ensure everything goes smoothly:
Chef’s Knife: To trim the ends of the Brussel sprouts and slice off the leaves easily.
Cutting Board: A sturdy surface for trimming and prepping the sprouts.
Large Mixing Bowl: For tossing the sprout leaves with olive oil and seasonings.
Baking Sheet: A large, flat baking tray to spread the Brussel sprout leaves in a single layer for even crisping.
Parchment Paper or Silicone Baking Mat: To prevent the leaves from sticking to the baking sheet and ensure an easy cleanup.
Tongs or Spatula: To help toss and evenly coat the leaves with oil and seasoning.
Microplane or Zester: To zest the lemon and add that fresh, tangy flavor at the end.
Oven: Preheat your oven to 400°F (200°C) before you start, as the chips will crisp up quickly.
With these tools, you’ll be fully prepared to whip up these delicious, crispy Brussel sprout chips without a hitch!
📝 The Recipe: Delicious Brussel Sprouts Chips
These Brussel sprout chips are packed with flavor, crisp, and totally addictive! You might want to make an extra batch because they tend to disappear fast!
Crispy Brussel Sprout Chips
Course: Appetizers, Recipes4
servings5
minutes8
minutes100
kcalCrispy and flavorful, these Brussel Sprout Chips are made with fresh Brussel sprouts, olive oil, and a savory blend of garlic, smoked paprika, and sea salt. Finished with a touch of Parmesan and lemon zest, they deliver the perfect balance of crunch and zest in every bite. A quick, healthy, and irresistible snack!
Ingredients
1 lb fresh Brussel sprouts, trimmed
2 tbsp extra virgin olive oil
1 tsp sea salt
1/2 tsp freshly ground black pepper
1/4 tsp garlic powder
1/4 tsp smoked paprika
1/4 cup freshly grated Parmesan cheese (optional)
Zest of 1 lemon
Directions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
Prepare the Brussels sprouts. Trim the tough ends off the Brussels sprouts and peel away the outer leaves. Keep peeling the leaves off until you reach the core. Set the cores aside for another use (they’re great for roasting or stir-frying!). You’ll be using the loose leaves to make the chips.
Season the Leaves: In a large bowl, toss the Brussel sprout leaves with olive oil, sea salt, black pepper, garlic powder, and smoked paprika. Make sure the leaves are evenly coated with seasoning.
- Bake the Chips: Spread the seasoned Brussels sprout leaves in a single layer on the prepared baking sheet. Depending on how many leaves you have, you might need two sheets. Bake for 8-10 minutes or until the leaves are crispy and slightly browned on the edges. Keep an eye on them to prevent burning.v
Add the Final Touch. Once the chips are out of the oven, sprinkle the freshly grated Parmesan cheese on top (if using), and add the lemon zest for a zippy, fresh finish. Give them a gentle toss to distribute the zest and cheese evenly.
Serve and Enjoy: Let the Brussel sprout chips cool slightly, then dig in! They are best enjoyed fresh and warm, with a crisp texture that’s out of this world.
Extra Cooking Tips
Make sure the leaves are dry before baking, as moisture can prevent them from getting crispy.
Don’t overcrowd the baking sheet—leave enough room for the leaves to breathe and crisp up.
Conclusion: Crispy, Flavorful, and Healthy
Tired of the same old snacks and want something that’s healthy and full of flavor? These Brussels Sprout Chips are the answer.
They’re crispy, light, and packed with nutrients, so they’re the perfect guilt-free treat. Plus, they’re so easy to make—even on your busiest days, you can whip up a batch in under 15 minutes.
With the perfect balance of savory seasoning, a hint of garlic, and a squeeze of lemon zest, these chips will even convert the biggest Brussels sprout haters.
Whether serving them for a family movie night or just looking for a healthy snack to munch on throughout the day, these chips deliver taste and health benefits.
Next time you need a crunch, skip the store-bought and make these Brussels Sprouts Chips. You won’t regret it. Happy snacking!
FAQ And Additional Information
What Can I Serve This With?
These crispy Brussel Sprout Chips make an amazing snack on their own, but if you’re looking to elevate the experience or serve them alongside something else, here are a few delicious options:
1. Dipping Sauces
Garlic Aioli: A creamy, garlicky sauce that complements the crispy, savory flavor of the chips.
Spicy Sriracha Mayo: Adds a kick of heat for those who like a bit of spice.
Lemon Tahini Dip: A tangy, nutty option that pairs perfectly with the zest of the chips.
2. As a Side Dish
Grilled Meats: These chips pair beautifully with grilled chicken, steak, or lamb, adding a crunchy, veggie-packed side.
Sandwiches & Wraps: Serve alongside your favorite sandwiches, like a turkey club or a veggie wrap, for a healthy, crunchy bite.
Soup: Try them with a bowl of hearty tomato or black bean soup for a delicious contrast of textures.
3. With Cheese and Charcuterie Boards
Add Brussel Sprout Chips to a cheese board alongside nuts, cured meats, and fresh fruit for a unique and healthy addition to your appetizers.
4. Topped on Salads
Use the crispy chips as a crunchy salad topping. They add an extra layer of flavor and texture to green salads or grain bowls.
Why Won’t My Brussel Sprouts Get Crispy?
Roasting at a low temperature will not help them properly brown, so be sure the oven is warm before you place them on a baking sheet or try an air fryer.
Use the above advice: Roast Brussels sprout sprigs in a 400°F oven. (425 ° F).
