Wendi’s Smashingly Good Brussels Sprouts

I get it, we have all have that one vegetable we may not like but know we should eat it because it is good for us! Or maybe you’re trying a second go at a veggie you once didn’t like but your family and friends are ‘raving’ about. Well, bare with me as I share one of my favorite recipes that even the pickiest eater falls in LOVE with. Yes, that’s right kids, and even my dad who is a picky eater also even likes this recipe! My dad is a farmer and is very much a meat and potatoes guy so buckle up and give this one a try!

I first made this recipe during my dietetic internship at Hy-Vee in Rochester, MN. I was fortunate enough to gain experience in the grocery store making a variety of holiday dishes with a healthy twist. I chose to prepare some smashed Brussels sprouts, and let me tell you, they’re smashingly good! Great way to spice things up during the week or bring something different, yet tasteful to your next social gathering.


  • 2 lb. Brussels sprouts
  • 2 tbsp. olive oil
  • 3 Minced garlic cloves
  • 2-3 tsp. fresh thyme
  • 2-3 tsp. oregano
  • Salt and cracked black pepper or coarsely ground black pepper
  • 1-2 cup shredded mozzarella or Swiss cheese
  • 1/2 cup grated Parmesan
  • Parsley as an optional garnish


  1. Pre-heat oven to 425 and line a large baking sheet with tinfoil or parchment paper. -Prepare an ice bath in a medium to large-sized bowl.
  2. Slice off and discard the bottom end of each Brussels sprout.
  3. Blanch Brussels sprouts by bringing a large pot of water to a boil. (Add a pinch of salt), then add Brussels sprouts and cook until vibrant bright green and tender. (approximately 10-min.). Add the sprouts to the ice bath to cool and then drain.
  4. On a large baking sheet, toss the blanched Brussels sprouts with your olive oil or coconut oil,. Use the end of a mug, or mason jar press down on the Brussels sprouts to smash them into a flat patty. – Have some fun with this one! Smashing good time for all! Pun intended 🙂
  5. Add garlic, thyme, oregano, salt, and black pepper. Then sprinkle cheese of choice on top. Personally, as a Midwest gal, I love cheese so I add some additional cheese at the end.
  6. Bake in the oven until the bottoms of brussels sprouts are a crisp desired texture and color. Typically 23 to 25 minutes should do the trick.
  7. Garnish with parsley and of course extra cheese and oregano.
  8. Let cool and scrape onto the plate using a spatula. Enjoy!


**Serves 5-6

Yes, please be sure to sing loudly the “Every day I’m Brusselin” chant as you are preparing these. I will be disappointed if you don’t. It is one of my favorite sayings in the kitchen! Mandatory when preparing sprouts! When you make these please snap a photo and tag me on social media using the tagline #Eattherainbow #Everydayimbrusselin’ #Nutritionwithwendi and I will be sure to share it and send you a little something special!

God bless and enjoy this delicious recipe. It pairs well with literally ANYTHING! If I had to make a suggestion I would say steak, chicken, or fish.

In good health,

Wendi Irlbeck, MS, RDN