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.
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 or sautéed sweet potatoes.
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❤️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.
📝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.
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 extra 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.
🍯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
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.
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.
⭐️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
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
Note: The nutrition label is only an estimate. Amounts may vary.
Jesse says
These are crispy and full of flavor!