Crispy Smashed Brussels Sprouts

These Crispy Smashed Brussels Sprouts are the best of both worlds—crunchy and caramelized on the outside while the inside is tender and melts in your mouth. "Smashing" the fiber- and antioxidant-rich Brussels sprouts means the everything bagel seasoning and Parmesan cheese sneak into every little crevice, providing an earthy saltiness in every bite. A squeeze of lemon juice at the end brings a bright citrusy pop that complements the other flavors. Keep reading for our expert tips, including why you should parboil the Brussels sprouts before smashing them.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

• The first step is to parboil the Brussels sprouts in lightly salted water until they are just tender. Parboiling softens the Brussels sprouts enough to smash them. It's important to not overcook them during this step because they will continue to roast in the oven.
• Plunging the Brussels sprouts in an ice bath will stop the cooking process and preserve their color. To make an ice bath, simply fill a large bowl with ice water. After parboiling the Brussels sprouts, drain and plunge them into the ice bath, then pat dry. You want to remove as much water as possible so that the Brussels sprouts crisp up in the oven.

Nutrition Notes

• Resembling little cabbages, Brussels sprouts are loaded with good-for-your-gut fiber, which will feed your beneficial bacteria and help prevent constipation. If you regularly eat food like Brussels sprouts and other cruciferous veggies, you might reduce your risk of cancer.
• While you'll get only a small amount of Parmesan cheese per serving, it's worth noting that if you're following a vegetarian eating pattern, you'll want to use a Parmesan cheese that's made with vegetarian rennet instead of animal rennet.