Deliciously crispy oven-baked Brussels sprouts with prosciutto and Parmesan are perfect as a savory side dish or a satisfying meal. They're also great to serve for Thanksgiving!
Why You'll Love These Prosciutto Brussels Sprouts
When it comes to healthy eating, vegetables are always a winner, and Brussels sprouts are no exception. They're packed with nutrients, easy to digest, and delicious when prepared right.
Surprisingly, my kids genuinely enjoy crispy Brussels sprouts! I know that's rare, as many of my friends struggle to get their kids to eat vegetables, especially Brussels sprouts. When they ask for my "secret," I always share my simple approach: make veggies a regular part of family meals.
If my kids say they don't like what's served, I don't offer alternatives or snacks. The meal waits until they're ready to eat. This approach works wonders over time. If you hold firm, kids won't starve and eventually learn to eat what's on their plate.
And with crispy, oven-baked Brussels sprouts topped with savory prosciutto, who could resist? The flavors are simply irresistible, making them perfect for introducing picky eaters to veggies. Whether enjoyed as a side or a satisfying main, these Brussels sprouts are a healthy choice for everyone at the table.
Looking for more ways to bring veggies into your meals? Try these tasty recipes:
History of Brussels Sprouts
Brussels sprouts (Brassica oleracea) belong to the cruciferous vegetable family, which includes broccoli, cauliflower, cabbage, kale, arugula, collards, horseradish, and radishes. The term "cruciferous" comes from the cross-like shape of their four-petal flowers.
Ever wonder why they're called Brussels sprouts? It turns out they were named after Brussels, Belgium, where they were first cultivated, with records dating back to the 13th century. They made their way to Louisiana from France in the early 1800s. Interestingly, in Serbia, we don't call them "Brussels sprouts" - we call them prokelj!
Brussels Sprouts Nutritional Benefits
According to the USDA, ½ cup (78 g) of cooked and drained Brussels sprouts provides:
- 2 g protein
- 5.5 g carbohydrates
- 2 g fiber
- 48 mg vitamin C (about 60% of the recommended daily intake)
- 109 mcg of vitamin K (about 90% of the recommended daily intake)
- Choline (10% RDI), folate (12% RDI), and vitamin A
Vitamin K plays a crucial role in blood coagulation, helping to prevent excessive bleeding from cuts. It's also essential for bone health.
Let's not forget that vitamin C is a powerful antioxidant that supports the body's healing process, protects cells against free radicals (linked to heart disease, cancer, and aging), and improves iron absorption.
Brussels sprouts are also rich in alpha-lipoic acid, a potent antioxidant. While our bodies naturally produce alpha-lipoic acid, consuming more through foods like Brussels sprouts has benefits; studies suggest it may help ease diabetic neuropathy symptoms.
Lastly, Brussels sprouts provide a good amount of alpha-linolenic acid, a plant-based omega-3 fatty acid. Just ½ cups contain around 135 mg, or about 10% of the recommended daily intake, making them a valuable addition to a heart-healthy diet.
How to Properly Cook Brussels Sprouts
Brussels sprouts contain sulfur-rich compounds called glucosinolates, which give them their distinctive bitter taste and intense aroma when cooked. While the scent may be intense, these glucosinolates provide health benefits, including an antibiotic-like effect that helps keep the intestines free from bacterial, viral, and fungal infections.
To maximize these benefits, avoid overcooking Brussels sprouts, which enhances the sulfur taste and reduces the positive effects of glucosinolates. The best approach is to steam them for about 5 minutes, then roast them in the oven for a crisp, tender texture that's far from mushy.
Ingredients You'll Need
- 14 oz Brussels sprouts, trimmed and halved
- 2-3 slices prosciutto (or capocollo), torn into small pieces
- 3 tablespoon extra virgin olive oil
- Salt and ground black pepper to taste
- 2-3 tablespoon Parmesan cheese, grated
Cooking Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
- Boil the Brussels Sprouts: Bring a pot of salted water to a boil. Add the Brussels sprouts and cook for about 5 minutes to soften them slightly. Drain well and pat dry to remove any excess moisture.
- Prepare the Brussels Sprouts: In a large bowl, toss the boiled Brussels sprouts with olive oil until they are well-coated. Season with salt and pepper to taste (go easy on the salt, as prosciutto and Parmesan are already salty).
- Add the Prosciutto: Tear the prosciutto (or capocollo) into small pieces and add it to the bowl with the Brussels sprouts. Gently mix to combine.
- Arrange on Baking Sheet: Spread the Brussels sprouts and prosciutto mixture evenly on the prepared baking sheet in a single layer.
- Bake: Roast in the preheated oven for 15-20 minutes, or until the Brussels sprouts are tender and slightly crispy on the edges, and the prosciutto is crispy.
- Add Parmesan: Remove the tray from the oven, sprinkle the grated Parmesan cheese evenly over the Brussels sprouts, and return to the oven for an additional 5 minutes, or until the cheese melts and turns golden.
- Serve: Transfer to a serving dish and enjoy warm as a tasty side dish or appetizer!
Quick Tip!
For extra crispy Brussels sprouts, make sure to dry them thoroughly after boiling or washing. Any excess moisture can cause them to steam rather than roast, resulting in a less crispy texture.
Serving Suggestions for Prosciutto Brussels Sprouts
- Roasted, Grilled or Air Fryed Chicken: A simple, juicy roast or grilled chicken pairs beautifully, letting the Brussels sprouts shine as a flavorful side.
- Grilled or Air Fryed Salmon: The savory prosciutto and Brussels sprouts complement the grilled salmon's rich buttery flavor.
- Butternut Squash Soup: For a cozy option, pair the sprouts with a warm, slightly sweet butternut squash soup that contrasts nicely with the savory flavors.
Frequently Asked Questions
Yes! If you don't have prosciutto, substitute it with other cured meats like pancetta, capocollo, or bacon for a similar savory flavor.
To make this dish vegetarian, omit the prosciutto and add roasted nuts (such as almonds or walnuts) for a crunchy texture and a nutty flavor. Add more Parmesan or a sprinkle of nutritional yeast for a cheesy, savory touch.
You can prepare the Brussels sprouts ahead of time by trimming and halving them. Store them in the fridge and roast them when ready to serve. However, it's best to add the prosciutto and Parmesan right before roasting to keep the prosciutto crispy.
The Brussels sprouts are done when they are golden brown and crispy on the edges. You can check by poking a fork through the center-if it's tender and the edges are crispy, they're ready!
Wrapping Up
Oven-baked prosciutto Brussels sprouts are a delicious and nutritious way to enjoy this healthy vegetable.
Their crispy texture and savory flavor make the perfect side dish or a satisfying vegetarian meal. Packed with vitamins, antioxidants, and heart-healthy omega-3s, Brussels sprouts offer a variety of health benefits.
Whether paired with grilled chicken or roasted salmon or served alongside your favorite grains, this recipe is versatile and easy to prepare.
Want more from my vegetable collection? Give my popular Oven Roasted Potatoes, Carrots and Zucchini a try-you're going to love it!
I'd love to hear your feedback and any creative twists you try-don't be shy, share your thoughts in the comments below!
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📖 Recipe
Oven-Baked Prosciutto Brussels Sprouts
Ingredients
- 14 oz Brussels Sprouts fresh
- 2 slices prosciutto
- 3 tablespoon olive oil extra virgin
- 1 teaspoon salt or to taste
- ½ teaspoon black pepper or to taste
- 2 tablespoon Parmesan
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
- Bring a pot of water to a boil. Add the Brussels sprouts and cook for about 5 minutes to soften them slightly. Drain well and pat dry to remove any excess moisture.
- In a large bowl, toss the boiled Brussels sprouts with olive oil until they are well-coated. Season with salt and pepper to taste (go easy on the salt, as prosciutto and Parmesan are already salty).
- Tear the prosciutto (or capocollo) into small pieces and add it to the bowl with the Brussels sprouts. Gently mix to combine.
- Spread the Brussels sprouts and prosciutto mixture evenly on the prepared baking sheet in a single layer.
- Roast in the preheated oven for 15-20 minutes, or until the Brussels sprouts are tender and slightly crispy on the edges, and the prosciutto is crispy.
- Remove the tray from the oven, sprinkle the grated Parmesan cheese evenly over the Brussels sprouts, and return to the oven for an additional 5 minutes, or until the cheese melts and turns golden.
- Transfer to a serving dish and enjoy warm as a tasty side dish or appetizer!
Video
Notes
- These are the nutrition facts for 1 serving of this recipe. Total servings for this recipe: 2-3 people.
- Refer to the post above for video instructions and other useful information.
- Nutrition information is an estimate and will depend on your specific ingredients.
- Can I use other types of meat instead of prosciutto? Yes! If you don't have prosciutto, substitute it with other cured meats like pancetta, capocollo, or bacon for a similar savory flavor.
- How can I make this recipe vegetarian? To make this dish vegetarian, omit the prosciutto and add roasted nuts (such as almonds or walnuts) for a crunchy texture and a nutty flavor. Add more Parmesan or a sprinkle of nutritional yeast for a cheesy, savory touch.
- Can I prepare the Brussels sprouts in advance? You can prepare the Brussels sprouts ahead of time by trimming and halving them. Store them in the fridge and roast them when ready to serve. However, it's best to add the prosciutto and Parmesan right before roasting to keep the prosciutto crispy.
- How do I know when the Brussels sprouts are done? The Brussels sprouts are done when they are golden brown and crispy on the edges. You can check by poking a fork through the center-if it's tender and the edges are crispy, they're ready!
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