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You are here: Home / Healthy Recipes / Meals & Sides / Candied Brussels Sprouts (Maple Roasted Brussels Sprouts) – Gluten-Free & Vegan

Last Updated on Sep 18th, 2020 fitasamamabear

Pinterest image with text: roasted brussels sprouts without bacon in a glass bowl with brussels around it and more behind it on a baking sheet
Pinterest image with text: two images of candied brussels sprouts the bottom image of brussels sprouts on a baking pan with walnuts before cooking and the top a glass bowl of roasted brussel sprouts
Pinterest image with text: roasted brussels sprouts without bacon in a glass bowl with brussels around it and more behind it on a baking sheet
Pinterest image with text: two images of candied brussels sprouts the top image of brussels sprouts on a baking pan with walnuts before cooking and the second a glass bowl of roasted brussel sprouts

Candied Brussels Sprouts (Maple Roasted Brussels Sprouts) – Gluten-Free & Vegan

A tasty side dish that will please everyone! These candied Brussels sprouts are even a hit with kids! The maple roasted Brussels sprouts contain only 5 ingredients, are simple to make and come out indulgent, slightly crispy, and far more like candy than a cruciferous vegetable. Hence, maple Brussels sprouts are the perfect addition to your dinner table.

Pinterest image with text: roasted candied brussels sprouts without bacon in a glass bowl with brussels around it and more behind it on a baking sheet

These candied Brussels sprouts have been a serious game-changer in my house! While everyone loves broccoli and cauliflower, Brussels sprouts haven’t always been a hit.

Due to the fact that most people remember them simply boiled as a kid and let’s be honest- gross.

The first trial of maple roasted Brussels sprouts I didn’t make enough. They were devoured and everyone was angry I didn’t have more- hubby and toddler included! Consequently, this recipe makes them crunchy and sweet, which most people don’t associate with Brussels Sprouts.

Now, they’ve literally become a staple. Both my kids actually ask for candied Brussels Sprouts.

 

 

Don’t want to tread? JUMP to the recipe!

 

Why You’ll Love These Candied Brussels Sprouts

Most moms struggle to get enough veggies into their kiddos (check out my tips on how to get kids to eat healthily!). Even more, it’s rarer that a kid loves cruciferous veggies. But these candied Brussels sprouts will be the change. 

We love them because:

  • Kids love them
  • They’re simple to make (only five ingredients)
  • They pair well with anything
  • They’re crispy and sweet, almost indulgent
  • It’s another cruciferous veggie we’re taking in

While lots of people consume veggies, most people don’t binge out on cruciferous ones. But you should! Cruciferous veggies come with a host of anti-cancer properties, they’re high in antioxidants and they can help alleviate pain and depression. Thus, these veggies rock.

So I am always on the hunt to find new ways to get them into our diet (check out this cauliflower rice!) that doesn’t involve just steaming them.

 

How To Make The Maple Roasted Brussles Sprouts Crispy

This is a trick that actually took me a bit to figure out. Being that part of the reason people don’t like Brussels sprouts is the thick texture that needed to be fixed-flavor aside.

To have the candied Brussels sprouts crisp up in the oven, you need to first de-stem them. To do this, simply cut the bottom off the Brussels sprouts (when raw) but take more than you need to.

Some of the leaves should fall off and that’s exactly what you want!

Then, slice them in half and into quarters. You want them small.

Finally, when they’re in the bowl, toss them a bit with your hands. The more leaves that fall off and the smaller the actual sprouts, the crispies the maple roasted Brussels sprouts will come out.

 

Choice Of Nuts

The majority of candied Brussels Sprouts opt for bacon to pair with them. Though I love bacon, it just didn’t work for me flavor-wise. Likewise, I wanted some crunch.

Adding in some nuts gives the maple roasted Brussels sprouts some texture. As well as a dose of healthy fats too.

Plus, you end up with candied nuts- yum!

You can use any nut you want to but our favorite is pecans. Candied pecans are always a hit around the Holidays. Moreover, they turn this Candied Brussels Sprouts dish from simple to elegant.

 

How To Use The Maple Roasted Brussels Sprouts

Though you would think this is pretty obvious, there are more ways to use these candied Brussels Sprouts than just setting them on the table!

  • they make a great side dish on a busy weeknight as well as a family gathering and Holiday dinner
  • they add some extra crunch when added to a Buddha Bowl (learn how to make these bowls in just seven steps!)
  • use leftover sprouts in a chicken pasta the next night and just add oil and chili flakes for the sauce
  • whip up a batch and just let kiddos munch on them- mine eat them like chips!
  •  

Making Weeknight Dinners Simple

If you’re looking for even easier, healthy dinner recipes, check out The Busy Moms E-Cookbook, where I’ve gathered 30 healthy dinner recipes that can be made in thirty minutes or less.

Pinterest image with text: collage of healthy, real food dinner recipes

From easy vegan tacos to beef and quinoa chili, simple chicken pasta to a bok choy and mushroom bowl. Likewise, these dinner recipes share a few things in common:

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To make dinner-time even LESS stressful, I’ve also included several bonus tips on food prep, pantry staples, and how to make healthy eating simple. Grab your copy of The Busy Mom’s E-Cookbook

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Candied Brussels sprouts in a glass bowl with more on a baking tray behind it. Raw Brussels in the corner

Ingredients In The Maple Roasted Brussels Sprouts

  • 6 cups de-stemmed & quartered Brussels Sprouts (about 40 sprouts)
  • 1 cup nuts, chopped*
  • ¼ cup maple syrup
  • 4 tablespoons olive oil
  • 1/8 teaspoon sea salt

Note: I used almonds and walnuts mixed for this recipe and it’s delicious! However, use whatever nuts (not peanuts) that you have on hand.

Collage image of maple roasted Brussels sprouts. A final image of the sprouts in the bowl with three in process image on how to make them

How To Make The Brussels Sprouts

Preheat the oven to 350 degrees. If you haven’t already, remove the stem from the sprouts and slice them in quarters.

Maple syrup in a measuring cup and a teaspoon of sea salt beside it with sprouts and nuts in a measuring cup behind it

Then, whisk together the syrup, olive oil, and sea salt. Toss everything in a bowl and mix until all sprouts are coated.

Maple syrup being poured over sprouts in a glass measuring cup

Finally, line a baking tray with parchment paper and pour the sprouts on top in one even layer.

Brussels drizzled in maple syrup and topped with nuts on a parchment lined baking pan

Bake for 18 minutes. Remove pan and stir/flip the sprouts moving the middle ones to the outer layer and vice versa.

Bake for another 15 minutes. Turn the oven off and let cook/cool for 5-10 more minutes before serving.

Serves 4 people as a side

Don’t forget to pin these Candied Brussels Sprouts

Pinterest image with text: two images of candied brussels sprouts the top image of brussels sprouts on a baking pan with walnuts before cooking and the second a glass bowl of roasted brussel sprouts

Grab Your Printable

Candied brussels sprouts
5 from 4 votes
Print

Candied Brussels Sprouts-Gluten-free & Vegan

Sticky, crunchy and utterly addictive these maple roasted Brussels Sprouts will convince any kid that they love vegetables.

Prep Time 5 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 4
Calories 449 kcal
Author Fit as a Mama Bear

Ingredients

  • 6 cups Brussels Sprouts about 40 sprouts, de-stemmed & quartered
  • 1 cup nuts chopped
  • 1/4 cup maple syrup
  • 4 tablespoons olive oil
  • 1/2 teaspoon sea salt

Instructions

  1. Preheat the oven to 350 degrees. If you haven’t already, remove the stem from the sprouts and slice them in quarters. Whisk together the syrup, olive oil, and sea salt. Toss everything in a bowl and mix until all sprouts are coated.

  2. Line a baking tray with parchment paper and pour the sprouts on top in one even layer.

  3. Bake for 18 minutes. Remove pan and stir/flip the sprouts moving the middle ones to the outer layer and vice versa.

  4. Bake for another 15 minutes. Turn the oven off and let cook/cool for 5-10 more minutes before serving.

Nutrition Facts
Candied Brussels Sprouts-Gluten-free & Vegan
Amount Per Serving
Calories 449 Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 4g25%
Sodium 330mg14%
Potassium 774mg22%
Carbohydrates 35g12%
Fiber 8g33%
Sugar 15g17%
Protein 11g22%
Vitamin A 995IU20%
Vitamin C 112mg136%
Calcium 103mg10%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

These gluten-free, vegan, maple roasted Brussels sprouts are perfect for picky kids (and husbands!) who won’t eat their vegetables. Due to the fact they’re slightly sticky, crunchy, and sweet and you just can’t stop eating them. Thus, make a big batch and munch on them or use them as a topper for a buddha bowl or salad- either way, make them!

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Last updated on 09/18/2020

Filed Under: Healthy Recipes, Meals & Sides Tagged With: Christmas, dairy free, gluten free, Holiday, side dish

Comments

  1. Stacey says

    09/30/2020 at 4:17 pm

    5 stars
    Even my kids love these! Great recipe 🙂

    Reply
    • fitasamamabear says

      09/30/2020 at 6:38 pm

      Haha it’s such a win when kids devour them!

      Reply
  2. linda says

    10/01/2020 at 1:28 pm

    I love roasted brussels, in fact it’s the only way I will eat them!

    Reply
    • fitasamamabear says

      10/02/2020 at 3:50 pm

      Me too! I never liked them until I tried them roasted.

      Reply
  3. Kelly says

    10/02/2020 at 3:12 am

    5 stars
    Everybody in the family is going to love these!! That delicious roast flavor and that yummy maple!! So good!

    Reply
    • fitasamamabear says

      10/02/2020 at 3:51 pm

      Honestly, the roasted maple just makes them delicious- so much more indulgent! Great for fall 🙂

      Reply
  4. Megan says

    10/04/2020 at 12:02 am

    5 stars
    Gosh, these look INCREDIBLE!! I can’t wait to make them!! 🙂 🙂

    Reply
    • fitasamamabear says

      10/05/2020 at 10:42 am

      They’re such a yummy twist on a veggie!

      Reply
  5. Donny says

    10/05/2020 at 2:32 pm

    5 stars
    This is so genius! Loved every bite.

    Reply

Trackbacks

  1. 1 Month Of Simple Dinners – Real Food Based - Fit as a Mama Bear says:
    04/29/2019 at 5:01 am

    […] Grilled chicken & Roasted Brussels […]

    Reply
  2. How To Make A Buddha Bowl- 7 Steps - Fit as a Mama Bear says:
    09/17/2019 at 12:55 am

    […] Sometimes I think we live off roasted veggies so often I use whatever we have in the fridge: roasted broccoli, cauliflower, beets, carrots or our new favorite: candied Brussels Sprouts. […]

    Reply
  3. A Mom’s Guide To Raising Healthy Kids - Fit as a Mama Bear says:
    01/29/2020 at 4:39 pm

    […] something to dip into (hummus, bean dip, guac), roasting them (we love sheet pan roasted veggies or candied brussels sprouts), or generally making them not […]

    Reply

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About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

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