Crispy Brussels Sprout Chips

brussels sprout chips

I know what you’re thinking. Brussels sprouts chips? Really? If you’ve ever tried kale chips [made the right way], you know that vegetables can be transformed into something delicious when turned into “chips.” Don’t believe me? You have to try out my Crispy Brussels Sprout Chips recipe.

Brussels sprout goodness.

Brussels sprouts are either loved or hated. I’m not really sure why they’re disliked by so many people. Maybe it’s because they can give off that cabbage-like odor when overcooked, or maybe it’s just because they’re green and from the same family as broccoli. I remember growing up and hating Brussels sprouts even before I had ever tried them. Silly me. Since having Brussels sprouts for the first time, they have become one of my favorite vegetables for so many reasons.

[1] they taste delicious.

Brussels sprouts have an almost sweet, nutty taste. Some people describe the flavor as a mix between broccoli and cabbage, but I think the flavor is really subjective based on who you’re talking to. To some people Brussels sprouts may taste bitter. If you’re not a huge fan of Brussels sprouts, roasting them in some oil, sea salt + spices seems to bring out the best flavor.

[2] they’re versatile.

Brussels sprouts can be prepared in a variety of ways. You can steam them and toss with olive oil or butter. You can roast or sauté them with olive oil, sea salt + spices. You can quarter them and add them to salads raw or cooked. You can shave them into a raw Brussels sprout salad or slaw. You can cook them any which way and snack on them throughout the day; they’re bite-sized and easy to just pop in your mouth. And last but definitely not least, you can peel and roast the leaves making crispy, snackable chips. Brussels sprouts make a tasty + healthy side dish, but also make a great addition to salads, pastas or stir-frys.

[3] the health benefits are off the chart.

Brussels sprouts are a great source of many nutrients. They are probably most well known for the vitamin C and K they contain. They also contain several other vitamins, minerals + nutrients including: folate, manganese, vitamin B6 + B1 [thiamine], choline, copper, potassium, phosphorus, healthy omega-3 fats and fiber.

Brussels sprouts are a cruciferous vegetable, coming from the brassicaceae family. Some other well know vegetables from the same family include: broccoli, cauliflower, cabbage and bok choy. Cruciferous veggies are known to have some anti-cancer and natural detox properties as well, so eat up.

To make sure you’re getting the most nutrition bang for your buck, try not to overcook them. If your Brussels sprouts have a potent cabbage-like odor, are mushy, or turn brownish, they’re probably overcooked which decreases the nutrient content. Well cooked Brussels sprouts should remain bright green and be slightly crispy.

The method.

Making these chips is as easy as four steps. Check them out below.

[step 1: chop the tough bottoms off of each Brussels sprout.]

Chopping off the tough bottoms of each Brussels sprout allows for the leaves to be peeled more easily. Some leaves will easily fall off and others you’ll have to peel carefully. Try not to rip the leaves into too small of pieces because the smaller bits may burn while roasting. The more uniform the leaf size, the more evenly your chips will cook and crisp up.

brussels sprouts

[Step 2: gather the leaves, save the inners, discard the bottoms.]

This recipe really makes two different dishes: [1] Crispy Brussels Sprout Chips [2] however else you want to use the inner Brussels sprouts. Some of my favorite ways to use up the inner part is to roast or sauté them and serve as a side dish, or add them to salads. Yum!

brussels sprouts2

[step 3: massage olive oil, sea salt + pepper into the leaves.]

It’s important to really massage the leaves and get them as evenly coated in oil and spices as possible. This will help more evenly cook your chips and make sure they are seasoned just right. You also want to try and spread the leaves out on your baking sheet to prevent too much overlap in the leaves. This will also help more evenly cook your chips.

brussels sprout leaves

[step 4: roast until crispy.]

Keep an eye on your chips while cooking as they can quickly go from perfectly crispy to burnt. Your chips are done when they are slightly browned and feel crisp. They will continue to crisp up a bit once removed from the oven as well.

Check out the full recipe + directions below!

brussels sprout chips

Crispy Brussels Sprout Chips

servings: varies

Ingredients

  • about 1 pound Brussels sprouts, washed
  • 1 Tbsp olive oil
  • ¼ tsp sea salt
  • ¼ tsp fresh ground black pepper

Directions

Preheat oven to 350 degrees. Chop the tough end off of each Brussels sprout and peel off as many outer leaves as possible. Once you’ve peeled 2-3 layers of leaves [some will peel more easily and have more leaves than others], you will be left with a light green/yellow inner portion of the Brussels sprout. Do not discard this part as you can use them in another recipe. Once you’ve peeled off as many leaves as possible, transfer to a parchment paper lined baking sheet. Drizzle with olive oil, sea salt + black pepper. Using your hands, massage the oil and spices into each leave. Spread out the leaves as much as possible to prevent too much overlap. Bake in oven for about 20 minutes, flipping half way through. Keep an eye on the oven as the Brussels sprout leaves can burn quickly. After 20 minutes if your leaves aren’t crispy yet, turn oven off and leave the “chips” in the oven to crisp up. Remove from oven, let cool completely and enjoy!

brussels sprout chips

Crispy Brussels Sprout Chips
 
Author:
Serves: varies
Ingredients
  • about 1 pound Brussels sprouts, washed
  • 1 Tbsp olive oil
  • ¼ tsp sea salt
  • ¼ tsp fresh ground black pepper
Instructions
  1. Preheat oven to 350 degrees.
  2. Chop the tough end off of each Brussels sprout and peel off as many outer leaves as possible.
  3. Once you've peeled 2-3 layers of leaves [some will peel more easily and have more leaves than others], you will be left with a light green/yellow inner portion of the Brussels sprout. Do not discard this part as you can use them in another recipe.
  4. Once you've peeled off as many leaves as possible, transfer to a parchment paper lined baking sheet.
  5. Drizzle with olive oil, sea salt + black pepper.
  6. Using your hands, massage the oil and spices into each leave.
  7. Spread out the leaves as much as possible to prevent too much overlap.
  8. Bake in oven for about 20 minutes, flipping half way through. Keep an eye on the oven as the Brussels sprout leaves can burn quickly.
  9. After 20 minutes if your leaves aren't crispy yet, turn oven off and leave the "chips" in the oven to crisp up.
  10. Remove from oven, let cool completely and enjoy!

Did you try this recipe? What’s your favorite way to eat Brussels sprouts? Let me know what you think in the comments below?

 

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Angela Freed

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