Crispy Smashed Brussels Sprouts

This vegan version of the TikTok Crispy Smashed Brussels Sprouts recipe is oil-free, plant-based, and delicious. This viral TikTok crispy Brussels Sprouts is my new veggie obsession! Air-fryer or baked options are provided.

I am obsessed with Brussels sprouts, and this vegan viral TikTok Brussel sprout recipe is my new favorite way to enjoy one of my favorite veggies. When the family asked for Brussels sprouts for a football party, I knew this recipe was a hit!

Jump to:

• The Health Benefits of Eating Brussels Sprouts
• Tips for Buying Brussels Sprouts
• Crispy Smashed Brussels Sprouts Ingredients
• Smashed Brussels Sprouts Ingredient Substitutions
• How to Make Vegan Smashed Brussels Sprouts
• Cooking Options
• Serving Suggestions
• Recipe FAQs
• Tips
• More Vegan Recipes to Try!
• 📖 Recipe
• 💬 Reviews

I don't know about you, but I know I've done something right if I can get the family to eat and love Brussels sprouts. Inspired by a viral TikTok recipe for crispy parmesan Brussels sprouts, I created an oil-free, vegan version of this recipe. And it only has 4 simple ingredients.

The Health Benefits of Eating Brussels Sprouts

Brussels sprouts are low in calories but high in fiber, vitamins, and minerals.

Here are some of the major nutrients in ½ cup (78 grams) of cooked Brussels sprouts

• Calories: 28
• Protein: 2 grams
• Carbs: 5.5 grams
• Fiber: 2 grams
• Vitamin K: 91% of the Daily Value (DV)
• Vitamin C: 53% of the DV
• Folate: 12% of the DV

Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants, making them a nutritious addition to your diet.

They may also come with added health benefits, including decreased inflammation and improved immune system health.

Adding Brussels sprouts to a balanced diet rich in fruits, vegetables, and whole grains has the potential to make a major positive impact on your health.

Tips for Buying Brussels Sprouts

Brussels sprouts can be found in the fresh produce section of most grocery stores year-round.

When picking Brussels sprouts, try to avoid any that are soft or turning yellow. Instead, choose Brussels sprouts that are firm to touch and bright green.

You can store them in the fridge for up to 1 week

Crispy Smashed Brussels Sprouts Ingredients

• Brussels Sprouts: Brussels sprouts are a member of the Brassicaceae family of vegetables and are closely related to kale, cauliflower, and mustard greens. These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned, and cooked to make a nutritious side dish or main course.
• Unsweetened Plant-Based Milk: I used oak milk, but any type of plant-based milk works well.
• Breadcrumbs: I make my own breadcrumbs by tasting Dave's Bread and crumbling in a food processor.
• Nutritional Yeast: Nutritional yeast has a unique savory flavor that resembles cheese, making it an excellent alternative for adding flavor without salt, sugar or fat. It's vegan cheesy!

Smashed Brussels Sprouts Ingredient Substitutions

• Don't like Brussels sprouts? Try broccoli or cauliflower.
• Any unsweetened plant-based milk works well.
• Purchase pre-made breadcrumbs or seasoned ones for added flavor.
• If you don't like nutritional yeast, add soy sauce or miso paste to the plant milk.

How to Make Vegan Smashed Brussels Sprouts

• Trim and slice the ends off the Brussels sprouts and remove any leaves that are falling off or brown.
• Soak the Brussels sprouts in heavily salted water for at least an hour. This will help remove any excess debris or little bugs tucked under the coiled leaves.
• Drain and rinse the salt from the Brussels sprouts.
• Add ⅓ cup water to the Brussel sprouts in a microwave-safe dish and cover with a paper towel.
• Microwave on high to 5 minutes.
• Remove and drain any excess water from the boil and allow the sprouts to cool to the touch.

• Preheat an air-fryer to 390 degrees or an oven to 400 degrees.
• Line a baking sheet with parchment paper or a silicone baking mat.
• Using a drinking glass or a small ball jar, smash each Brussels sprout until flat.
• Combine ¾ cup of breadcrumbs and ½ cup of nutritional yeast in one bowl using two shallow bowls.
• In a second bowl, add 1 cup of unsweetened plant milk.
• Dip each Brussels sprout in the bowl with the plant milk, then dredge each into the breadcrumb/nutritional yeast mixture.
• Place each breaded Brussels sprout on an air fryer pan or lined baking sheet.

Cooking Options

Air Fryer

• Preheat the air fryer to 390 degrees.
• Place breaded Brussels sprouts onto an air fryer pan with a small space between each sprout.
• Do not overcrowd the pan.
• Cook for 10 minutes until crispy.
• If using a small air fryer, batch cook and keep cooked smashed Brussel sprouts warm in a 300-degree oven.

Oven

• Preheat the oven to 400 degrees.
• Place breaded Brussels sprouts onto a lined baking sheet with a small space between each sprout.
• Do not overcrowd the pan.
• Cook for 20 minutes until crispy.

Serving Suggestions

I served crispy smashed Brussels sprouts with vegan ranch dressing. However, I also enjoy these other vegan dipping sauces.

• Quick & Easy Hummus Dressing
• Easy Lemon Basil Dressing
• Avocado Ranch Dressing
• The Best Vegan Dill Dip
• Simple Vegan Maple Dijon Dressing
• Vegan Thousand Island Dressing
• Mustard Dipping Sauce

Recipe FAQs

Tips

• If you don't have a microwave or do not use one, you can steam the Brussels instead.
• Or, boil the trimmed Brussels for 5 minutes.
• Wait until the sprouts are cooled before smashing so as not to burn your hands.
• Please don't crowd the air fryer or baking sheet. Cook in batches if necessary.
• Store cooked crispy smashed Brussels sprouts in a sealed container in the refrigerator for up to 5 days.
• Reheat in the air fryer or oven for half the original time specified in the recipe.
• Serve with your favorite vegan dipping sauce.

You will love this vegan version of this viral TikTok crispy Brussels sprouts recipe.

More Vegan Recipes to Try!

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