Discover the flavor bomb of our marinated Brussels Sprout Salad served with roasted candied squash, walnuts, and cranberries. A delicious Brussels Sprouts recipe that makes for a killer healthy side dish perfect for a weeknight meal or for holidays. Save time without compromising on taste or health with this delightful dish
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- 👪Why You'll Love This Marinated Brussels Sprout Salad
- 🌱 Brussels Sprouts and Carbs: Health Benefits
- ⏲️Time-Saving Salad Tip
- 💡Pro Tips for a Perfect Salad
- 👩🏽🍳Step-By-Step Instructions: Marinated Brussel Sprout Salad
- 🥬Substitutions & Variations
- 🥡Storaging your Sprouts Salad
- 🥣More Low-Carb Recipes:
- 📖 Recipe
- Information Source:
👪Why You'll Love This Marinated Brussels Sprout Salad
I love this candied brussel sprouts salad for so many reasons, and so do my family members :0) Here is why I think you will too:
- Quick and Easy to Prepare: Simple ingredients with easy steps.
- Low-Carb: Low in carbs but high in fiber, making it filling and satisfying without spiking your blood sugar levels.
- Nutrient-Dense: From fiber that helps control blood sugar to nutrients that support brain health, this salad is a powerhouse of nutrition.
- Kid-Friendly: While Brussels sprouts may not be every child's favorite when combined with the sweetness of roasted squash and cranberries and the crunch of walnuts, they become a delightful treat. This recipe is a great way to introduce your kids to this superfood.
- Versatile: This salad can be served as a main dish or as a healthy side dish. But it is fancy enough to serve at your next Thanksgiving dinner as well. You can easily add a protein like chickpeas, grilled chicken, or tofu to make it even more filling. OUr favorite way to enjoy this salad is with roasted chickpeas!
🌱 Brussels Sprouts and Carbs: Health Benefits
Whether you're managing diabetes, keeping an eye on your blood sugar, or focusing on weight loss, this low-carb Brussels sprout recipe is a perfect fit.
Eating whole plant foods, like the mighty Brussels sprout, can be a game-changer for controlling blood sugar and shedding those extra pounds. And guess what? Healthy doesn't mean boring or flavorless. As a health science expert and a mom, I'm always on the lookout for foods that are as good for us as they are delicious. Here's the lowdown on why Brussels sprouts are a superstar in this recipe:
- Blood Sugar Control: Brussels sprouts and squash are fiber superstars, helping to keep blood sugar levels steady. Fiber slows the absorption of sugar into your bloodstream and prevents spikes in blood glucose (1)! This is a big win if you're on a low-carb diet.
- Nutrient-Rich for Growing Kids: Brussels sprouts come loaded with essential nutrients like vitamin C and vitamin K, folate, and antioxidants (2). These are key for supporting immune function, bone health, and brain development in kids.
- Weight Management: Thanks to their high fiber content, Brussels sprouts can help keep you feeling full longer, which is a big plus if you're watching your weight.
- Sprouts for Brain Health: Brussels sprouts are rich in antioxidants and anti-inflammatory compounds, which can protect the brain.
- Walnuts for Brain Health: Walnuts are a good source of DHA, a type of Omega-3 fatty acid, which has been shown to protect brain health in newborns, improve cognitive performance in adults, and reduce age-related cognitive decline (3).
So, as you dig into this low-carb Brussels sprout recipe, know that you're doing something great for your taste buds and your health. Enjoy!
⏲️Time-Saving Salad Tip
- Use Pre-Cut Veggies: To save on prep time, buy pre-cut butternut squash and Brussels sprouts. They're a little more expensive, but the time saved can be worth it on those busy weeks (or during the holiday season).
- Make the Dressing Ahead: The salad dressing can be made a few days before and stored in the fridge. Just give it a good shake before drizzling over the salad.
- Fast Track with a Food Processor: If you're shaving the Brussels sprouts, a food processor can do the job in a fraction of the time it takes to do it by hand.
- Double the Dressing: double up on this salad marinade and store any leftover marinade to use on future salads or as a protein marinade.
This delicious marinated brussel sprouts salad is made with just a few simple ingredients. To make our candied brussel sprouts recipe you will need the following ingredients:
- Brussel Sprouts: Brussle sprouts are packed with nutrients, and have a slightly nutty flavor that's simply irresistible. You can pick these up at your local grocery store. Depending on the size you may need more to less than what is recommended in the recipe card. You will need roughly a pound of brussels sprouts.
- Butternut Squash: I picked squash because it is surprisingly low in carbs and rich in vitamins and fiber. Squash adds a sweet, slightly nutty flavor that beautifully complements the brussel sprouts.
- Walnuts: I love the crunch and heart-healthy fats they bring to the table. They're a game-changer in this salad.
- Dried Cranberries: These add a delightful pop of sweetness and color. Plus, they're a great source of antioxidants.
- Maple Syrup: A touch of this natural sweetener enhances the flavors of the other ingredients. It's my secret weapon in many recipes.
- Extra Virgin Olive Oil: I always opt for extra virgin for its robust flavor and health benefits.
- Chinese 5 Spice: This adds a warm, flavorful twist that takes the salad to the next level.
- Salt: Just a pinch to bring out the flavors of the other ingredients.
Salad dressing/ Marinade Ingredients:
- Olive Oil: Again, extra virgin is my go-to.
- Lime Juice: This adds a fresh, zesty kick that brightens up the salad.
- Maple Syrup or Honey: You just need a little to balance the tanginess of the lime. Feel free to use a low-carb sweetener if you prefer.
- Mustard: This adds depth and complexity to the dressing.
- Garlic Powder: For a hint of savory goodness.
- Salt: To taste.
The full recipe and quantities are in the recipe card below.
💡Pro Tips for a Perfect Salad
- Preheat Oven: Always preheat your oven before you start preparing your ingredients. It's like warming up before a workout!
- Even Coating: Toss the ingredients in a bowl before roasting to ensure they're evenly coated in the oil and spices.
- Single Layer Roasting: Spread the mixture out in a single layer on the pan. This allows the heat to circulate evenly, ensuring all the pieces roast at the same rate.
- Take-out Salad: This salad makes a great meal prep option. Divide the salad into mason jars or meal prep containers, add a protein of your choice, and you've got a ready-to-go lunch for the week!
- Serve it warm or cold: This easy side dish can be served both warm or cold. The roasted veg and nuts are great either way!
👩🏽🍳Step-By-Step Instructions: Marinated Brussel Sprout Salad
Making this great recipe is a breeze with these easy steps:
Step 1: Preheat Your Oven
Start by setting your oven to 375 degrees. This is the perfect temperature to get our veggies beautifully roasted.
Pro tip: Always preheat your oven before you start preparing your ingredients. This way, it's ready to go when you are.
Step 2: Prepare the Squash Mixture
In a large bowl, combine the cubed butternut squash, walnuts, olive oil, maple syrup, Chinese 5 spice, and salt. Save the cranberries for later. Mix everything together until the squash and walnuts are well coated. Tossing the ingredients in a bowl before roasting ensures they're evenly coated in the oil and spices, which means more flavor in every bite.
Step 3: Roast the Squash Mixture
Line a baking pan with parchment paper or a non-stick baking sheet. Then spread the squash mixture out onto the pan and pop it in the preheated oven. Let it roast for about 20-25 minutes, or until the squash is golden brown and tender. Halfway through baking, add in the cranberries and shake the pan to move the veggies and nuts around.
Step 4: Prepare the Brussel Sprouts
While the squash is roasting, wash the Brussel sprouts. Then trim stems and remove the outer leaves. Then, use a food processor or mandolin to slice them thinly.
Pro tip: Using a food processor or mandolin not only saves time but also gives you uniform slices, which makes for a more pleasant eating experience.
Step 5: Make the Salad Dressing
Now for the marinating process. Into a separate small bowl, whisk together the remaining ingredients (olive oil, lime juice, honey, mustard, garlic powder, and salt). Drizzle this over the shaved brussel sprouts, toss to combine, and refrigerate while the veggies roast.
Pro Tip: Give your sprouts as much marinating time as possible, allowing them to ask up all those delicious flavors. It also will help reduce any bitter taste and give the sprouts so much flavor!
Step 6: Combine and Serve
Once the squash mixture is nicely roasted, add it to the marinated Brussels sprouts. You can serve it warm straight away, or let it chill in the fridge for 2 hours to serve cold. Trust me, it's delicious both ways!
Pro tip: If you're serving this salad for a gathering, you can prepare the components ahead of time and simply toss them together when you're ready to serve. It's a real time-saver!
And there you have it – a simple, impressive side dish that's sure to wow your family and friends. Enjoy your marinated brussel sprouts, and don't forget to share your experience in the comments below!
🥬Substitutions & Variations
When it comes to cooking, one of the things I love most is the freedom to experiment and make a recipe your own. This marinated brussel sprouts salad is no exception. Feel free to try out these substitutions and variations. Just remember, altering ingredients may change the taste, but sometimes that's a good thing. Some of my favorite recipes were born from a little culinary creativity!
- Brussel Sprouts: Not a fan of Brussels sprouts? Try using kale or spinach instead. Both are great low-carb vegetables that can be shaved or finely chopped.
- Butternut Squash: If you're not a fan of butternut squash, sweet potatoes are a great low-carb vegetable. It has a similarly sweet, nutty flavor and roasts up just as nicely.
- Walnuts: If you're allergic to walnuts or just don't have any on hand, sunflower seeds, pumpkin seeds (my favorite alternative), or almonds.
- Dried Cranberries: Raisins or chopped dates can be used in place of dried cranberries.
- Maple syrup: If you prefer a different sweetener, feel free to use your favorite. Just keep in mind the sweetness level may vary.
- Chinese 5 Spice: If you don't have Chinese 5 spice, a simple mix of cinnamon and nutmeg can also work.
- Salt: Feel free to use sea salts, kosher salts, or even flavored salts like garlic or onion powder.
Variations and different flavors:
- Air Fryer Version: If you're a fan of the air fryer like me, you can use it to cook the veggies. Just place the squash mixture in the air fryer basket and cook at 375 degrees for 10-15 minutes, shaking the basket halfway through the cooking time. This method gives the veggies a nice, crispy exterior that's simply irresistible. Just remember to add the cranberries halfway through.
- Add Vegan Parmesan Cheese: For an extra layer of flavor, sprinkle some vegan parmesan cheese over the salad before serving. It adds a lovely tangy, salty note that pairs wonderfully with the other ingredients.
- Add Protein: To make this salad a complete meal, consider adding some roasted chickpeas, tofu, or grilled chicken breast They all add a nice dose of protein and make the salad even more satisfying. To use chickpeas or tofu, simply combine them with the veggies and cook alongside.
- Holiday Variation: For a festive twist, add some pomegranate seeds and a sprinkle of fresh rosemary (or any fresh herb that fits your personal preference). It's the perfect way to dress up this salad making it an ultimate side dish or holiday meal.
- Warm Version with Crispy Brussels Sprouts: Instead of shaving the Brussels sprouts, why not make roasted brussels sprouts instead? Toss them with the other ingredients, place them onto the sheet pan, and roast everything together. You'll end up with a warm salad featuring crispy, caramelized Brussels sprouts. Plus, it's an easy cleanup with everything cooked in one pan.
- Balsamic Glaze: If you have leftover sprouts, try making glazed brussel sprouts. Start by sautee your halved sprouts, then add a splash of balsamic vinegar and reduce to a glaze. Finish with fresh herbs, a squeeze of lemon juice, sea salt, and lemon zest. Delicious balsamic brussel sprouts!
🥡Storaging your Sprouts Salad
When it comes to meal prep and storage, this candied veg and brussel sprouts is a real winner. Here's how to store and reheat your salad to keep it fresh and delicious.
Fridge: Store any leftovers in an airtight container in the fridge. This salad will stay fresh for up to 3-4 days. The flavors actually meld together over time, making it even more delicious the next day.
Freezing: Due to the nature of the ingredients, I wouldn't recommend freezing this salad. The texture of the brussel sprouts and butternut squash can become mushy once thawed, which isn't very pleasant. But don't worry, this salad is so delicious, you won't have any leftovers to freeze!
🥣More Low-Carb Recipes:
I hope you enjoyed our marinated brussel sprouts as much as we do! If you are looking for other another easy, marinated recipe or main dish to serve your family, be sure to check out these:
Until then, tchau
Marinated Brussel Sprout Salad with Roasted Candied Medley
- Food processor
- 20 brussel sprouts medium size (about lb brussels sprouts)
- 1 butternut squash peeled and cubed
- 2 cups walnuts
- 2 cups dried cranberries
- 1 tablespoon maple syrup
- 1 tablespoon olive oil extra virgin
- 1 teaspoon Chinese 5 spice
- ¼ teaspoon salt
- ¼ cup olive oil extra virgin
- 3 tablespoon lime juice
- 1 tablespoon maple syrup
- 1 tablespoon mustard
- 1 teaspoon garlic powder
- ¼ teaspoon salt
- Preheat your oven to 375 degrees.
- In a large bowl, combine the cubed butternut squash, walnuts, olive oil, maple syrup, Chinese 5 spice, and salt. Save the cranberries for later. Mix everything together until well-coated.
- Line a baking pan with parchment paper or a non-stick baking sheet. Then spread the squash mixture out onto the pan and bake for about 20-25 minutes. Halfway through baking, add in the cranberries, and give the pan a shake to move squash mixture around.
- While the squash is roasting, wash the Brussels sprouts and remove the stem and outer leaves. Then, use a food processor or mandolin to slice them thinly.
- In a separate bowl, whisk together the dressing ingredients. Drizzle this over the shaved brussel sprouts, toss to combine, and refrigerate until the squash mixture is done roasting.
- Once the squash mixture is nicely roasted, add it to the marinated Brussels sprouts. You can serve it warm straight away, or let it chill in the fridge for 2 hours to serve cold.
- Hoelscher, D. M., Springer, A. E., Ranjit, N., Perry, C. L., Evans, A. E., Stigler, M., & Kelder, S. H. (2010). Reductions in child obesity among disadvantaged school children with community involvement: the Travis County CATCH Trial. Obesity, 18(S1), S36-S44.
- Venn, B., Thies, F., & O'Neil, C. (2012). Whole Grains, Legumes, and Health. Journal of Nutrition and Metabolism, 2012, 903767.
- Chauhan, A., & Chauhan, V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients, 12(2), 550.