Crispy Roasted Brussels Sprouts with Panko

5.0
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2 Reviews

These roasted Brussels sprouts are finished with a crispy panko topping, and are the perfect veggie side dish for any weeknight meal. Serve alongside roasted chicken, fish or pork.

By
Wendy Lopez, MS, RD, CDCES
Portrait of Wendy Lopez
Wendy Lopez, MS, RD, CDCES
As a registered dietitian nutritionist, Wendy Lopez is passionate about accessible and inclusive nutrition education. She is the co-author of the cookbook 28-Day Plant-Powered Health Reboot, the co-host of the Food Heaven Podcast and the co-founder of Food Heaven, an online platform that provides resources on cooking, intuitive eating and body respect. She has a food and nutrition column in Self magazine and is a recipe developer for a number of national food brands.
EatingWell's Editorial Guidelines
Updated on September 20, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Crispy Roasted Brussels Sprouts with Panko
Photo: Ali Redmond
Active Time:
10 mins
Total Time:
35 mins
Servings:
6
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Heart-Healthy Vegan Vegetarian Egg-Free
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Ingredients

  • ¼ cup extra-virgin olive oil

  • 1 tablespoon pure maple syrup

  • 1 ½ teaspoons reduced-sodium soy sauce

  • 1 ½ pounds Brussels sprouts, trimmed, halved if large

  • 2 tablespoons panko breadcrumbs

  • ¼ teaspoon garlic powder

  • ¼ teaspoon flaky sea salt

Directions

  1. Position rack in bottom of oven; preheat to 400°F. Line a large rimmed baking sheet with parchment paper.

  2. Mix oil, maple syrup and soy sauce in a large bowl. Add Brussels sprouts and toss to coat. Spread in an even layer on the prepared baking sheet. Roast on the bottom rack, stirring halfway, until crispy and golden, 20 to 25 minutes.

  3. Meanwhile, place a small skillet over medium heat and add panko and garlic powder; toast, stirring frequently, until golden brown, 3 to 4 minutes. Stir in salt. Sprinkle the panko mixture over the Brussels sprouts.

Equipment

Parchment paper

Originally appeared: EatingWell.com, September 2022

Nutrition Facts (per serving)

147 Calories
10g Fat
13g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 2/3 cup
Calories 147
% Daily Value *
Total Carbohydrate 13g 5%
Dietary Fiber 4g 14%
Total Sugars 5g
Added Sugars 2g 4%
Protein 4g 8%
Total Fat 10g 13%
Saturated Fat 1g 5%
Vitamin A 855IU 17%
Vitamin C 96mg 107%
Vitamin E 2mg 13%
Folate 70mcg 18%
Vitamin K 201mcg 168%
Sodium 177mg 8%
Calcium 52mg 4%
Iron 2mg 11%
Magnesium 28mg 7%
Potassium 454mg 10%
Zinc 1mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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