Honey Garlic Charred Brussels Sprouts

If Brussels sprouts have let you down like a failed blind date, you should give them one more chance. High heat is the glow-up they deserve with sizzling shards of garlic, red pepper flakes and a drizzle of honey that makes these caramelized little balls of crunchy goodness hard to make it from the pan to the plate.

Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, I’m your people. start here

Ingredients:

(see printable recipe card down below)

SERVINGS: 4 | Start to finish: 20 minutes

• 1 lb (450 g) small to medium Brussels sprouts, trimmed and halved

• 4 tbsp (60 ml) coconut oil or avocado oil, divided

• ⅛ tsp (0.75 g) salt

• 4 garlic cloves, sliced

• ¼ tsp (0.5 g) red pepper flakes, or more to taste

• 2 tbsp (63 g) honey

• 1 tbsp (15 ml) lemon juice

Swaps and enhancements for hormone-friendly (perimenopause) and insulin-resistance (IR)

• add 2 tbsp almonds or walnuts when you cook the garlic

NOTE: The honey should be a consideration if your eating plan requires you to watch your glucose levels. Removing it would change the recipe entirely because it would lose the caramel-y sweetness.

How to Make This

1. In a large bowl, toss the sprouts with 1 tablespoon of the oil. Set aside.

2. In a 12-inch cast-iron skillet over high heat, add the remaining 3 tablespoons of oil, the garlic and the red pepper flakes. Cook, stirring, until the garlic begins to color, 3 to 4 minutes. Scrape the mixture, including the oil, into a small bowl and set aside.

3. Return the skillet to high heat. Add the remaining oil and the sprouts (reserve their bowl) and use tongs to arrange them cut side down in a single layer. Cook, without moving, until deeply browned and blackened in spots, about 5 minutes, depending on your skillet. Use the tongs to flip the sprouts cut-side up and cook until charred and just tender, another 3-5 minutes.

4. Return the sprouts to the large bowl, add the garlic mixture, honey and the lemon juice. Season lightly with salt and additional pepper flakes, if desired. Serve warm.

Before You Go

This recipe came out of the same place where I write the rest of this blog: in a vintage RV parked in the woods next to a river, where I write about rebel wellness, fierce confidence, simple living and hormone friendly meals for women over 40 in perimenopause and menopause. If you’re interested to learn more about these topics, read my story  or start here .

If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.

Melissa

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Honey Garlic Charred Brussels sprouts

Servings: 4

Author: Melissa

Prep time: 5 MinCook time: 20 MinTotal time: 25 Min

The sauce is what makes the dish—the crunchy garlic bits, red pepper flakes and warm honey will have you eating these Charred Brussels with your fingers before they can hit the plate—if you live alone like I do, well, plate-shmate, it’s eat with your hands time because, why not, and also, fewer dishes to wash.

Cook ModePrevent screen from turning off

Ingredients

• 1 pound small to medium Brussels sprouts, trimmed and halved
• 4 tablespoons extra-virgin olive oil, divided (see directions)
• Salt (I used Kosher)
• 4 garlic cloves, minced
• ¼ teaspoon red pepper flakes, or more to taste
• 3 tablespoons honey
• 1 teaspoon lemon juice

Instructions

1. In a large bowl, toss the sprouts with 1 tablespoon of the oil. Set aside.
2. In a 12-inch cast-iron skillet over high heat, combine the remaining 3 tablespoons of oil, the garlic and the red pepper flakes. Cook, stirring, until the garlic begins to color, 3 to 4 minutes. Scrape the mixture, including the oil, into a small bowl and set aside.
3. Return the skillet to high heat. Add the sprouts (reserve the bowl) and use tongs to arrange them cut side down in a single layer. Cook, without moving, until deeply browned and blackened in spots, around 3 to 5 minutes or longer, depending on your skillet. Use the tongs to flip the sprouts cut-side up and cook until charred and just tender, another 3 to 5 minutes.
4. Return the sprouts to the large bowl and toss with the garlic mixture, honey and the lemon juice. Season lightly with salt and additional pepper flakes, if desired.

Notes

MELISSA’S TIPS FOR SUCCESS

• A cast-iron skillet is a must for this recipe. Don’t even think about using a stainless steel on non-stick skillet, they can’t handle the leaves of heat required to char the Brussels! I recommend using a 12-inch plenty of surface to accommodate all of the Brussels halves.
• Use mostly small or medium sprouts if you can—larger Brussels are too bitter and won’t win over the Brussels haters at your table. You will halve them so more surface touches the blazing heat for a good char.
• Include any leaves that try to escape when slicing, they make lovely little crunchy “chips”

HOW YOU CAN CHANGE IT UP

• If you’re not a fan of heat, reduce or omit the pepper flakes but I implore you to give them a try, they add to the experience
• Pure maple syrup can replace the honey (not the chemical-laden pancake maple syrup, please, you are eating healthier now)

Nutrition Facts

Calories

226

Fat (grams)

14 g

Sat. Fat (grams)

2 g

Carbs (grams)

24 g

Fiber (grams)

4 g

Net carbs

20 g

Sugar (grams)

16 g

Protein (grams)

4 g

Sodium (milligrams)

80 mg

Cholesterol (grams)

0 mg

Vitamin D

0 µg

Vitamin E

3 mg

Magnesium

27 mg

Potassium

465 mg

Vitamin B12

0 µg

Vitamin K

209 µg

Vitamin C

98 mg

Folic Acid

0 µg

Iron

2 mg

Calcium

55 mg

Nutrition info provided as a courtesy and basic guideline.  The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure

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