Deliciously Tangy and Healthy: Brussel Sprouts Marinated Recipe

A cruciferous vegetable such as Brussels sprouts is a popular and nutritious addition to any diet. Small, leafy greens resembling miniature cabbages are rich in nutrients, vitamins, and antioxidants. Your overall health and well-being can be greatly enhanced by eating Brussels sprouts. A unique and delectable flavor of marinated Brussels sprouts has recently gained popularity.

A combination of tangy marinades and the nutty taste of Brussels sprouts creates a delightful culinary experience that has captured the attention of both food enthusiasts and health-conscious individuals. Here we present a delicious and nutritious marinated brussel sprouts recipe that can be easily prepared at home, allowing readers to discover and indulge in a tasty and nutritious dish. People will be encouraged to consume more of this healthy vegetable and enjoy a better culinary experience using the recipe. Let’s explore brussel sprouts marinated recipe.

Why Marinated Brussels Sprouts?

  • Marinating brussel sprouts offers a delightful twist to the regular cooking routine, adding not only a burst of flavor but also enhancing their tenderness.
  • The advantages of marination extend beyond taste and texture, as this culinary technique can also significantly boost the nutritional value of these mini-cabbages.
  • The marinating process infuses brussel sprouts with an amalgamation of flavors from various ingredients, resulting in a more complex taste profile.
  • This enhanced flavor can make these often-underrated vegetables more palatable and appealing to a wider range of taste preferences.
brussel sprouts marinade

Brussel Sprouts Marinated Recipe

Brussels sprouts have a flavorful marinade that brings them to life. Consider using extra-virgin olive oil, balsamic marinated brussel sprouts, minced garlic, and Dijon mustard. These ingredients enhance The dish's taste, adding depth and complexity.
Prep Time 15 minutes
Cook Time 30 minutes
Marinating Time 2 hours
Total Time 2 hours 45 minutes
Course Appetizer, Salad, Side Dish
Cuisine American
Servings 5 According quantity


  • Stock Pot
  • Large Bowl
  • Colander
  • Kitchen Knife


  • 1 pound Brussels sprouts,trimmed and halved
  • 1/4 cup Extra-Virgin Olive Oil
  • 2 tbso Balsamic vinegar
  • 2 cloves Garlic, minced
  • 1 teaspoon Dijon Mustard
  • 1 teaspoon honey or maple syrup (optional for sweetness)
  • Salt and Pepper
  • Fresh herbs (such as thyme, rosemary, or parsley) Chopped (optional forgarnish)


Step-by-Step Preparation for Brussel Sprouts

  • Cleaning and washing of Brussels Sprouts: Wash and trim the Brussels sprouts, removing any damaged leaves and cutting them in half.
  • Make the marinade mixture: In a bowl, whisk together the olive oil, balsamic vinegar, minced garlic, Dijon mustard, honey, or maple syrup (if using), salt, and pepper. Mix well until the marinade is well combined.
  • Marinate the Brussels Sprouts: Place the halved Brussels sprouts in a resealable plastic bag or a shallow dish. Pour the marinade over the Brussels sprouts and toss them to ensure they are evenly coated.
  • Marinating time: Seal the bag or cover the dish and refrigerate for at least 1 hour, preferably longer, to allow the flavors to infuse.
  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Roast the Brussels Sprouts: Line or lightly grease a baking sheet with parchment paper. Spread the marinated Brussels sprouts in a single layer on the baking sheet. Roast in the preheated oven for about 20-25 minutes, or until the Brussels sprouts are tender and slightly caramelized, stirring them halfway through the cooking time for even roasting.
  • Serve: Once roasted, transfer the Brussels sprouts to a serving dish. You can sprinkle them with fresh chopped herbs if desired. Serve them as a flavorful side dish alongside your favorite main course.


Enjoy these marinated Brussels sprouts as a delicious and healthy meal addition!
Keyword brussel sprouts marinated, Easy Recipe, Easy Weeknight Recipe

Extended marination time offers several benefits

Brussel sprouts marinated overnight process involves coating the sprouts with a mixture of your choice of marinade ingredients and allowing them to sit in the refrigerator for an extended period, usually overnight. To maintain freshness and food safety, keep brussel sprouts marinated overnight in refrigeration.

  • The brussel sprouts absorb the flavors of the marinade ingredients, creating a more complex and rich taste profile. This can turn a simple vegetable into a delicious and satisfying side dish.
  • The longer marination time helps to break down some of the fibers in the brussel sprouts, resulting in a more tender and less fibrous texture. This can make them more enjoyable to eat.
  • As the brussel sprouts marinate, they also absorb the aromatics from the marinade, creating a pleasant and inviting aroma that adds to the overall dining experience.
  • Overnight marination can lead to brussel sprouts with a deeper color, making them more visually appealing on the plate.

Incorporating the concept of overnight marination into your brussel sprout preparation can introduce a new dimension of flavor and texture to this versatile vegetable, making it a delicious and nutritious option for any meal.

Can You Marinate Brussel Sprouts Before Roasting?

Yes, by marinating Brussels sprouts, you impart savory, tangy, and aromatic flavors that make them more palatable and exciting. Brussels sprouts are a versatile vegetable that can be prepared in various ways to suit different tastes. Discover how marination elevates the taste of these tiny cabbages and find out how it works.

Some Benefits of Marinating Brussel Sprouts:

  • Marinated roasted brussel sprouts softens them and makes them more tender and juicier.
  • The flavor profile of the marinade can be customized based on your preferences.  
  • Marinate Brussel Sprouts for 2hours.
  • Make your brussel sprouts marinade according to your tastes by experimenting with different herbs, spices, and acids. Garnish marinated brussel sprouts roasted and enjoy!

5 Alternative Cooking Options

marinated brussel sprouts roasted

Brussels sprouts offer a spectrum of cooking options that allow you to explore different flavors and textures. From roasting to grilling, sautéing to steaming, these cooking methods bring out their natural sweetness and earthy undertones, making them a delectable addition to various dishes and culinary creations. Let’s discuss these all cooking options:

1. Roasting

Roasting Brussels sprouts is a popular method that brings out their natural sweetness and creates a delightful caramelized flavor.

Method: Roasting Brussel sprouts is a simple yet transformative cooking technique that caramelizes their outer leaves, resulting in a deliciously crispy and flavorful side dish. Preheat your oven, toss the marinated Brussels sprouts on a baking sheet, and roast until they are tender and slightly crispy on the edges.

How often can you eat Brussel sprouts?

Consume 2-3 servings of teriyaki brussel sprouts per week as part of a healthy diet for maximum nutritional benefits.

2. Grilling

Grilling brussel sprouts add a smoky char and enhance their natural sweetness, offering a unique twist to this nutritious vegetable. Brushed with a flavorful marinade, they become a delectable summer treat. 

Method: Grilled brussel sprouts recipe involves tossing them in olive oil, seasoning with salt and pepper, and grilling until tender and slightly charred. A deliciously smoky and flavorful side dish perfect for outdoor gatherings.

Read more: Outback over the top brussel sprouts recipe

3. Oven Roasted Brussel Sprouts with Garlic

Garlic brussels sprouts offer a delightful blend of tenderness and crispiness, enhanced by the rich flavors of olive oil and seasoning. This simple dish makes for a healthy and flavorful addition to any meal. Here check the garlic roasted brussel sprouts recipe:

Read Also  Fusion Delight: Over the top Brussel Sprouts outback Recipe

Method: Preheat oven to 400°F (200°C). Toss cleaned and halved Brussels sprouts with olive oil, minced garlic, salt, and pepper in a bowl. Spread them in a single layer on a baking sheet and roast for 20-25 minutes, turning halfway, until they are tender and slightly crispy. Serve these flavorful easy roasted brussel sprouts with garlic as a delicious and nutritious side dish.

Baked Roasting Brussel Sprouts Balsamic

Brussels sprouts are often celebrated for their exceptional nutritional content, and when marinated, their benefits are even more pronounced. Here’s a closer look at the nutritional value and the added advantages of marination.

4. Sauteing

Sautéing Brussels sprouts is a simple and flavorful cooking method that transforms these tiny cabbages into a delicious and versatile dish.

Method:  Sautéed brussel sprouts recipe includes quickly cooking them in a pan with butter or oil until they’re caramelized and crispy. A simple and tasty way to enjoy their natural flavors with a delightful texture.  

5. Smoked brussel sprouts Traeger

Smoked Brussels sprouts on a Traeger grill offer this beloved vegetable a unique and flavorful twist. The Traeger’s wood-fired cooking imparts a smoky essence that complements the sprouts’ natural taste, making for a delicious and memorable dish.

Method: Experience the enticing smokiness of Traeger-grilled Brussels sprouts. Halved sprouts are coated with olive oil, salt, and pepper, then smoked on the grill until tender and infused with rich smoky flavors. A delectable side dish that adds a unique twist to your outdoor cooking repertoire.

Read more: Smoke Brussel Sprouts with Lemon Sauce

Serving Suggestions

Serving Suggestions for Marinated Brussels Sprouts:

As a Side Dish: Enhance your main course with a flavorful side of marinated Brussels sprouts, adding a burst of tanginess to complement your meal.

In Salads: Toss marinated Brussels sprouts into a fresh salad to create a unique texture and taste profile that will elevate your greens.

With Roasted Meats: Pair marinated Brussels sprouts with roasted meats like chicken or turkey to balance out the richness of the dish.

In Grain Bowls: Incorporate marinated Brussels sprouts into grain bowls for a vibrant and nutritious addition that enhances the overall flavor.

Brussel sprouts curry is a delightful fusion of flavors, combining the earthiness of the sprouts with aromatic spices for a delicious and healthy dish that adds variety to your meals. Serve brussel sprouts curry with fluffy rice or warm naan bread for a complete and satisfying meal. Enhance its taste by pairing it with tangy yogurt raita and a sprinkle of fresh cilantro for added freshness.

Sauce for Brussel Sprouts: Elevate the flavor of brussel sprout marinade by drizzling a creamy garlic Parmesan sauce over them, enhancing their richness and providing a delightful contrast to their earthy taste. This sauce complements the Brussel sprouts beautifully, making each bite a creamy and savory experience.

3 Brussel Sprouts Types

roasted brussel sprouts with balsamic and soy sauce

Brussels sprouts, a member of the cruciferous vegetable family, come in various types, each offering its unique characteristics and culinary possibilities. From classic green Brussels sprouts to colorful and petite variations, these versatile veggies cater to a wide range of preferences and cooking methods, making them a popular choice for health-conscious individuals and food enthusiasts alike. Here are some Brussels sprouts types:

1- Teriyaki Brussel sprouts

Transform brussel sprouts into a savory delight with teriyaki sauce. The sweet and spicy teriyaki notes complement the sprouts’ natural bitterness, creating a flavorful fusion. The caramelized teriyaki glaze adds a delightful texture and taste, making teriyaki brussel sprouts a delicious and unique dish.

2- Traeger Brussel sprouts

Elevate the flavors of Brussel sprouts by cooking them on a Traeger grill. The grill’s smoky aroma and charred edges impart a delightful depth to the sprouts’ natural taste. Brussel sprouts on traeger are a perfect side dish for barbecues or gatherings, offering a smoky twist on a classic vegetable.

3- Cajun Brussel sprouts

Indulge in the zesty and spicy flair of cajun Brussel sprouts. These sprouts are coated in aromatic cajun spices, delivering flavor with each bite. Cajun brussel sprouts offer a unique and savory side dish that adds a touch of Southern comfort to your meal, perfect for those who enjoy a little heat in their cuisine.

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Want to serve with Roasted Brussels Sprouts

Nutritional Benefits

brussel sprouts

Brussels sprouts are often celebrated for their exceptional nutritional content, and when marinated, their benefits are even more pronounced. Here’s a closer look at the nutritional value and the added advantages of marination:

1. Nutrient-Rich Profile

Brussels sprouts are a powerhouse of essential nutrients, including vitamins C and K, fiber, and antioxidants. These nutrients contribute to immune support, bone health, and overall well-being. [1]

2. Antioxidant Boost

Marination enhances the antioxidant content of Brussels sprouts. The combination of ingredients in the marinade, such as olive oil and herbs, further enriches the dish with protective compounds that combat oxidative stress and inflammation.

3. Improved Digestion

Marinating Brussels sprouts can make them easier to digest. The acids in the marinade, like vinegar or citrus juices, can help break down complex fibers, making the sprouts more gut-friendly.

4. Enhanced Flavor and Texture

Marinating not only adds a burst of flavor but also helps to tenderize the Brussels sprouts, making them more palatable and enjoyable to eat.

5. Retention of Nutrients

While cooking can sometimes lead to nutrient loss, marinating and gentle cooking methods like roasting or sautéing can help retain more of the essential vitamins and minerals present in Brussels sprouts.

6. Increased Bioavailability

Certain nutrients in Brussels sprouts, like iron, become more bioavailable when combined with ingredients like vitamin C found in marinades. This means your body can absorb these nutrients more effectively.

7. Gut Health Support

The fibers in Brussels sprouts act as prebiotics, nourishing beneficial gut bacteria and promoting a healthy digestive system. Marinating can help soften the fibers, making them even friendlier to your gut.

Where to buy pickled Brussel sprouts?
You can find pickled Brussels sprouts in a variety of places, both online and offline. Specialty grocery stores, gourmet food shops, and farmers’ markets often offer a range of artisanal pickled products, including Brussels sprouts.

Bottom line

Overall, marinated Brussels sprouts are a tasty and healthy dish. Marinating these nutrient-rich vegetables in olive oil, garlic, balsamic vinegar, and herbs enhances their flavor and texture. Brussels sprouts are easier to digest and enjoy when marinated and enhanced in taste.

The crispy outside and tender inside make marinated brussel sprouts the perfect side dish or treat. The marinated roasted brussel sprouts recipe is a delectable way to enjoy your vegetables. You’ll love these marinated brussel sprouts whether you grill, roast, or sauté them. Enjoy marinated Brussels sprouts in your next meal and discover their incredible flavors and health benefits. Taste buds and bodies will thank you!

Check our Diet Fitness Blogs


How much brussel sprouts per serving?

Traeger Brussels sprouts should be served between 1/2 cup and 3/4 cup per person, approximately four to six sprouts, depending on their size.

How long to marinate brussel sprouts?

A brussel sprout’s marinating time varies according to personal preference and the intensity of flavor desired. Brussels sprouts should be marinated for at least 30 minutes to two hours. The marinating time can be extended to 24 hours for a more pronounced flavor.

Refrigerating marinated brussel sprouts during this process prevents spoilage and ensures food safety. The longer you marinate the sprouts, the more the flavors will infuse into them, resulting in a tastier and more enjoyable dish. For the perfect marinating balance, experiment with different marinating durations.

How do i marinated brussel sprouts?

To marinate brussel sprouts, simply mix them with your desired marinade in a bowl, making sure each sprout is coated evenly. Cover the bowl and let them marinate in the refrigerator for at least 30 minutes to allow the flavors to infuse before cooking.

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