Sweet n’ Spicy Brussels Sprouts

sweet and spicy Brussels sprouts

So, here’s the deal. I don’t like Brussels sprouts. I don’t like how Brussels sprouts is spelled. I don’t like how Brussels sprouts taste. I don’t like that Brussels sprouts seem to take a million hours to cook.  And this is probably why I have a pretty solid losing streak when it comes to making them. Please keep reading because I promise this gets better.

Brussels sprouts in bowl and cut

I had brussels sprouts that I really liked this one time. They were spicy. And sweet. And sticky. They probably had 200 g of sugar in every sprout – weird that they tasted good. So, this weekend when I was faced with 3 lbs of Brussels sprouts I decided to try and remake them, but ease way up on the sugar. I also recently read that the only way to eat Brussels Sprouts is to burn them – I thought, gee, that makes no sense but I’ll go with it because I’m clearly NOT the expert.

cooked Brussels sprouts

I’m happy to announce that it only took me two tries before I said to myself, “damn, that’s a good Brussels sprout.” I think the flavor is pretty awesome – sweetness from a bit of honey, a hit of acid from the balsamic vinegar, and spiciness from the red pepper flakes, but what really makes these good is the fact that I cooked the hell out of them. I mean, you want to blast these babies with heat. Burn them to a crisp basically. Going forward, I know that with my track record of burning things, I will never not make an awesome Brussels sprout. It’s a good feeling, and an even better feeling knowing that I’m passing this little gem of information along to you.

Make this recipe for a side dish for the holidays. Or just make them and eat them with dinner. Brussels sprouts have tons of fiber + this recipe has a good amount of olive oil for your dose of healthy fat.

Sweet n’ Spicy Brussels Sprouts

Author: Megan Hansen, RDN, LD

Prep time: 15 mins

Cook time: 40 mins

Total time: 55 mins

Serves: 4

Honey n’ spice n’ everything nice. Burn your Brussels sprouts – you’ll thank me later.


  • 2 lbs Brussels sprouts, ends cut off and halved

  • 1/4 c extra virgin olive oil

  • 1/4 c balsamic vinegar

  • 2 Tbsp honey

  • 1 tsp garlic powder

  • 1/2 tsp red pepper flakes

  • 1 tsp salt


  1. Preheat oven to 400F.

  2. Line 2 baking sheets with parchment paper.

  3. Add the halved Brussels sprouts to a large bowl as you cut them. Be sure to include the leaves that fall off as you chop – these get really crispy and awesome.

  4. Add the remaining ingredients to the large bowl and toss to coat the sprouts.

  5. Pour out onto the baking sheets in an even layer.

  6. Roast for 40 minutes or until the Brussels sprouts are nice and crispy and somewhat burnt.

Serving size: 1/4 recipe

Fat: 14

Sugar: 15

Fiber: 7

Protein: 7

Notes: Add more or cut back on red pepper flakes based on your preference. This amount definitely adds a little heat. Like your sprouts plain? Fine. But blast them at 400F for 40 minutes and you’ll still see what I mean about them burnt sprouts.

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