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    Home » Sides

    Published: Jan 18, 2023 · Modified: Feb 3, 2023 by Kayla · This post may contain affiliate links.

    Marinated Brussel Sprouts

    Jump to Recipe Print Recipe

    Marinating your brussel sprouts allows all the flavor to lock into them, giving them the best taste possible. These Marinated Brussel Sprouts are made with a maple dijon marinade that's soaked overnight and then roasted in the oven. They have just enough crisp to them, but are still soft and delicious.

    Marinated brussel sprouts on a white plate.

    You can serve these brussel sprouts with any main entree such as steak, chicken or fish. You can also make the perfect side dish trio by adding my healthier garlic bread and creamy dairy-free mashed potatoes.

    Jump to:
    • ❤️Why You'll Love Marinated Brussel Sprouts
    • 📝Ingredient Notes
    • 🔪Instructions
    • 🍯Substitutions
    • 🥣Equipment
    • ✅Pro Tips
    • 🧊Storing
    • 🔥Air-Fryer Method
    • ⁉️Frequently Asked Questions
    • 📖 Recipe
    • 💬 Comments

    ❤️Why You'll Love Marinated Brussel Sprouts

    • They have so much flavor! You get the full effect of the flavors by marinating them overnight. The combination of maple syrup with dijon mustard yields absolutely delicious results.
    • They're quick to prep the night before and then all you have to do is place them on a hot pan to roast.
    ingredients to make marinated brussel sprouts.

    📝Ingredient Notes

    Pure maple syrup: Make sure to use pure maple syrup where the only ingredient is maple syrup. Don't confuse it for pancake syrup. This is not pure maple syrup, and it contains high fructose corn syrup with a lot of other additives. Pure maple syrup must be kept refrigerated, unlike pancake syrup.

    🔪Instructions

    Wash your brussel sprouts with clean water and gently pat them dry with a kitchen towel. For a more thorough cleaning add a little bit of vinegar to the water, let it soak for a few minutes and then rinse well.

    Slice a little bit of the root end off and then slice the Brussel sprouts in half, cutting through the stem.

    Brussel sprouts sliced in half.
    These brussels didn't have very pretty outer leaves, so I did peel them off. This isn't totally necessary, but doing this can also help cut down on the bitterness of them.

    Add all of the remaining ingredients in a glass container or a gallon ziplock bag.

    Marinade for the brussel sprouts.

    Mix it together and then place the brussel sprouts over the marinade.

    Brussel sprouts in a container with the marinade.

    Place a lid over the container (or seal the bag if using a ziplock) and shake well to combine.

    Brussel sprouts in a container with a lid after being shaken with the marinade.

    Let the brussel sprouts marinate overnight in the refrigerator (or at least a minimum of 30 minutes). Occasionally shake them throughout the marinating process (at least once or twice).

    Once they have soaked and you are ready to cook them, place a pan in the oven and let it preheat to 450 degrees Fahrenheit.

    Once the oven is preheated, carefully remove the hot pan from the oven and spray it generously with cooking spray. Turn the oven temperature down to 400 degrees Fahrenheit. Carefully take each brussel sprout half and place it cut-side down on the pan. It will make a sizzling sound and could pop, so be extra careful. Discard any leftover marinade.

    Brussel sprouts on a pan before roasting them.

    Spray the brussel sprouts with olive oil and then place in the oven to bake for 25 to 30 minutes.

    Roasted Brussel sprouts on a pan.
    The caramelization you see here is a result from preheating the pan. It's not totally necessary, but it does add more flavor. The pan has to get extremely hot to get these results.

    🍯Substitutions

    Pure maple syrup: Honey works well in place of maple syrup.

    Soy sauce: A low-sodium soy sauce will also work. But if you are needing a soy replacement, use coconut aminos. If you need something that's gluten free, use Tamari.

    🥣Equipment

    • A gallon ziplock bag or a container with a lid.

    ✅Pro Tips

    • Add a small squeeze of fresh lemon juice to the cooked brussels to help take out some of the bitterness.
    • Add a layer of heat by adding crushed red pepper flakes before serving to give them a spicy bite.
    • Don't skip preheating your pan! Preheating the pan and then spraying it with olive oil is going to caramelize the inside of the brussel, adding another element of flavor.
    • Do not forget to spray the hot pan with oil (and don't do this before it goes into the oven to preheat). Not oiling the pan will make the brussel sprouts stick to the pan.
    • Use a spatula to easily scrape them off the pan.
    • Adjust the cooking time based on the size of your brussel sprouts. Larger brussels may need to cook a bit longer.

    🧊Storing

    Store leftovers in the refrigerator in an airtight container for up to 3 days for best quality.

    Reheating: Reheat leftovers on a greased pan in the oven at 400 degrees for 5 minutes or until warm. The consistency won't be exactly the same once they are refrigerated.

    Freezing: You can freeze these, however I do not recommend it. Freezing them can make them have a mushy texture that isn't as desirable.

    Make ahead: This technically is a "make ahead" recipe all on its own. However, you could get away with letting it marinate in the fridge for up to two days. I wouldn't go much longer than this. For best results, marinate the brussel sprouts the night before you are ready to bake them. I recommend cooking them right before serving for best texture.

    🔥Air-Fryer Method

    Spray the basket or tray of your air fryer with cooking oil and place the marinated brussel sprouts cut side down. Spray the tops of them with olive oil and then air fry at 400 degrees Fahrenheit for about 13 minutes. This could take longer if you have larger brussel sprouts.

    ⁉️Frequently Asked Questions

    How do you make brussel sprouts taste less bitter?

    There are a few things you can do to help remove some of the bitterness from brussel sprouts such as adding lemon juice or apple cider vinegar, red pepper flakes, sugar and olive oil. Elements of heat, fat, acid and sweetness are simple ways of changing the flavor to one that's less bitter. Another simple step is to remove the outer leaves. These leaves tend to be more bitter and they also tend to fall off on their own as you slice them.

    Should you marinate brussel sprouts?

    Yes! You definitely do not have to, though. However, marinating them allows the flavors to soak into them. By marinating them, the taste of the maple syrup, dijon mustard, soy sauce and garlic come through much better. Additionally, you want to marinate them before roasting. This way it doesn't ruin the texture of the crispy vegetable.

    Marinated brussel sprouts on a white plate.

    ⭐️Before you go! If you enjoyed this recipe for Marinated Brussel Sprouts, leave a review and comment down below to share it with me! I love to hear from you. Also, if you aren't following me on Instagram, search @thedairyfreemenu for some more cooking inspiration!

    📖 Recipe

    Marinated brussel sprouts on a white plate.

    Marinated Brussel Sprouts

    These marinated brussel sprouts are soaked in a delicious sauce overnight, and then roasted until they are nice and caramelized. They have so much flavor and are perfect for any dinner occasion. This recipe serves two, but can easily be doubled or tripled.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 25 mins
    Marinating Time 1 d
    Total Time 1 d 30 mins
    Course Side Dish
    Cuisine American
    Servings 2
    Calories 153 kcal

    Ingredients
      

    • 12 ounces fresh brussel sprouts
    • ½ tablespoon dijon mustard
    • 1 tablespoon pure maple syrup see notes
    • 1 tablespoon soy sauce
    • ½ tablespoon minced garlic about two large cloves
    • ⅛ teaspoon salt
    • ⅛ teaspoon black pepper
    • 2 teaspoons olive oil spray
    • lemon wedges for serving, optional*

    Instructions
     

    • Wash your brussel sprouts with clean water and gently pat them dry with a kitchen towel. For a more thorough cleaning add a little bit of vinegar to the water, let it soak for a few minutes and then rinse well.
    • Slice a little bit of the root end off and then slice the brussel sprouts in half, cutting through the stem.
    • Add all of the remaining ingredients in a glass container or a gallon ziplock bag. Mix it together and then place the brussel sprouts over the marinade.
    • Place a lid over the container (or seal the bag if using a ziplock) and shake well to combine.
    • Let the brussel sprouts marinate overnight in the refrigerator (or at least a minimum of 30 minutes). Occasionally shake them throughout the marinating process (at least once or twice).
    • Once they have soaked and you are ready to cook them, place a pan in the oven and let it preheat to 450 degrees Fahrenheit.
    • Once the oven is preheated, carefully remove the hot pan from the oven and spray it generously with cooking spray. Turn the oven temperature down to 400 degrees Fahrenheit. Carefully take each brussel sprout half and place it cut-side down on the pan. It will make a sizzling sound and could pop, so be careful. Discard any leftover marinade.
    • Spray the brussel sprouts with olive oil and then place in the oven to bake for 25 to 30 minutes.

    Notes

    • Squeezing a small amount of fresh lemon juice over the brussel sprouts before serving can help take out some of the bitterness. 
    • Spraying them with olive oil before cooking  will help ensure that they do not dry out on top. 
    • Make sure to use pure maple syrup and not pancake syrup. 
    • Soy sauce can be substituted for coconut aminos for a soy-free option, or Tamari for a gluten-free option.
    • ⅛ teaspoon is half of ¼ teaspoon measuring spoon. 

    Nutrition

    Calories: 153kcalCarbohydrates: 25gProtein: 7gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 736mgPotassium: 726mgFiber: 7gSugar: 10gVitamin A: 1286IUVitamin C: 146mgCalcium: 94mgIron: 3mg
    Keyword marinated brussel sprouts
    Tried this recipe?Let us know how it was!

    Note: The nutrition label is only an estimate. Amounts may vary.

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    Reader Interactions

    Comments

    1. Jesse says

      January 31, 2023 at 2:36 pm

      5 stars
      These are crispy and full of flavor!

      Reply

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    Kayla Daniels.

    HEY THERE! I'M KAYLA.

    I make delicious food that just so happens to be dairy free. It's my goal to help make you excited about what you can eat! So here's a menu of options. Enjoy!

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