This is an overhead image of a white plate with roasted brussels sprouts on it. The brussels sprouts have parmesan on them. The plate sits on a white counter with crumbs on it. Recipe
GF Gluten-Free VG Vegetarian EF Egg-Free NF Nut-Free

Crispy & Crunchy Parmesan Smashed Brussels Sprouts

Smashed Brussels Sprouts are flattened, then roasted, so they have lots of crispy edges. Sprinkle them with parmesan or dip them in dressing!

Prep: 5 minCook: 26 minTotal: 31 min
Servings: serves 4


  • 1 lb. Brussels sprouts
  • 1 tablespoon avocado oil (spray or drizzle)
  • 2 tablespoons grated Parmesan
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper


  1. Preheat oven to 400F.
  2. Bring a large pot of water to a boil. 
  3. Trim the flat ends off your Brussels sprouts. 
  4. Boil the Brussels for 8 minutes until they are bright green and easily pierced with toothpick or fork.
  5. Drain the sprouts and pat dry. 
  6. Line a baking sheet with parchment paper and place the Brussels on the baking pan.
  7. Use the bottom of a mason jar or glass to press down on the Brussels to smash them. 
  8. Spray or drizzle the Brussels sprouts with avocado oil. 
  9. Sprinkle the tops with garlic powder, salt, pepper and Parmesan.
  10. Roast in the oven for 18 – 20 minutes until the leaves are crispy and browned. 
  11. Transfer to a plate and enjoy!

Nutrition Info:

  • Serving Size: 1/4 the pan
  • Calories: 93
  • Sugar: 2.6g
  • Sodium: 439mg
  • Fat: 3.1g
  • Saturated Fat: 1.7g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 10.8g
  • Fiber: 4.5g
  • Protein: 7g
  • Cholesterol: 8mg
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