Oven roasted brussel sprouts

Oven Roasted Brussel Sprouts w/ Bacon & Goat's Cheese

This is a delicious dish you just can't go wrong with - brussel sprouts, bacon, goats cheese and pecan nuts. What a match!

Our recipe for Oven Roasted Brussel Sprouts with Bacon & Goat's Cheese is a great side dish that will go well with any meal.

All you need for this tasty recipe is brussel sprouts - of course, bacon, pecan nuts (this is optional), goats cheese, some seasoning and a few optional herbs, ands that's it.

Oven roasted brussel sprouts

Simply prepare the brussel spouts - give them a rinse and trim then were necessary. Pat them dry with a clean dish towel and slice them in half.

In a bowl, mix the olive/avocado oil, seasoning, and garlic until well combined. You can even add a pinch of chilli flakes for an extra little kick.

Oven roasted brussel sprouts

Add the prepared brussel sprouts to the bowl with the oil and seasoning and toss it all together, until the brussel sprouts are all well coated.

Scatter them onto a baking sheet and roast to perfection in a preheated oven. Once the brussel sprouts are golden and tender remove from the oven, add them into a serving dish and dress with the bacon bits, goats cheese, pecan nuts and parley.

P.S these toppings are optional, you can change them to some of your own favourites - walnuts, cranberries, you name it 🙂

We do however recommend the touch of crispy bacon it goes perfectly with the brussel sprouts.

Oven roasted brussel sprouts

What are the Benefits of Brussel Sprouts?

Brussel sprouts may look small, but do underestimate their size. These miniature looking cabbages are loaded with nutrients. 

Brussel sprouts belong to the Brassicaceae family, which means they are related to kale, cauliflower and mustard greens.

This is a great low carb vegetable, while still maintaining a great source of fiber. You can find out more on which vegetables are low in carbs, but high in fiber in our article 27 High Fiber Low Carb Foods.

Lets take a look at what nutrition value brussel sprouts contain:

Here are some of the main nutrients in just half a cup of cooked Brussels sprouts:

  • Calories: 28
  • Protein: 2 grams
  • Carbs: 6 grams
  • Fiber: 2 grams
  • Vitamin K: 137% of the RDI
  • Vitamin C: 81% of the RDI
  • Vitamin A: 12% of the RDI
  • Folate: 12% of the RDI
  • Manganese: 9% of the RDI

What is especially not worthy is the vitamin K in Brussels sprouts, which is necessary for blood clotting and bone health.

It is also rich in vitamin C which is an incredible antioxidant that helps promote iron absorption, it aids in collagen production and supports immune function.

Oven roasted brussel sprouts

Here is a look at what this cruciferous veggie can do for your health:

  • Rich Source of Fiber - Consuming half a cup of brussel sprouts will give you 2 grams of fiber, this will provide you with 8% of your daily fiber requirements. Fiber is essential for the gut, promotes healthy digestion by helping feed the beneficial bacteria in your gut, this makes brussel sprouts a good prebiotic. Studies have also shown that dietary fiber can relieve constipation and promotes regularity.
  • Plant-based Source of ALA Omega-3 Fatty Acids - For someone who doesn't eat seafood, brussel sprouts are a good source of ALA Omega-3 Fatty Acids. Alpha-linolenic acid is a type of omega-3 fatty acid that’s used less effectively in your body than the omega-3 fats from fish and seafood. This means you would need to eat a greater amount of ALA omega-3 fatty acids to meet your daily omega-3 requirements. Consuming half a cup of cooked Brussels sprouts will provide you with 135 mg of ALA omega-3 fatty acids this provides 12% of the daily requirement for women and 8.5% for men.
  • Can Reduce Inflammation - Although in small doses inflammation is a good thing, that can protect your body, continuous chronic inflammation can be harmful and result in chronic diseases. Studies show that there are compounds found in cruciferous vegetables such as Brussels sprouts possess anti-inflammatory properties. In fact, high intake of cruciferous vegetables has been associated with lower levels of inflammatory markers in the blood.

Did we mention that brussel sprouts are super easy to add to your diet?

With all the great benefits they contain, we can only imagine you want to increase your consumption of them too.  You can enjoy them in a variety of ways - roasted, boiled, sautéed or baked.

Brussels sprouts can also be added to you favourite meals like stews, soups, stir fry or a delicious frittata.

But first we highly recommend you try our roasted sprouts they are easy, delicious and will go down well with any main meal.

Enjoy.

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Oven roasted brussel sprouts

Oven Roasted Brussel Sprouts w/ Bacon & Goat's Cheese

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 - 40 minutes
  • Yield: 4
  • Category: Side Dish

Ingredients

1 bag of brussels sprouts (500g)

2 cloves garlic, minced

3 tablespoons olive oil or avocado oil

¼ teaspoon himalayan or sea salt

Crushed black pepper

4 slices bacon, cooked and chopped

¾ cup pecans, toasted (optional/ walnuts will also work)

¼ cup goats cheese (optional)

Chopped flat leaf parsley to garnish


Instructions

  1. Preheat oven to 200 degrees celsius.
  2. Prepare the brussels sprouts by washing and trimming them, then slice them in half from top to bottom.
  3. Combine the olive oil, with garlic, salt and pepper. Then toss in with brussels sprouts, until well coated.
  4. Spread them out on a baking pan and roast for about 20-25 minutes, until tender and slightly golden brown.
  5. Toss with pecans, bacon and top with the crumbled goats cheese and pecan nuts.
  6. Serve straight away, while it is still warm.

Oven roasted brussel sprouts

Oven roasted brussel sprouts

Oven roasted brussel sprouts

Oven roasted brussel sprouts


Keywords: Oven Roasted Brussel Sprouts