Smashed Brussels Sprouts Recipe
November 12, 2023

Smashed Brussels Sprouts Recipe

Crispy Brussels sprout bites slathered in caramelized onion dip.

Get ready to experience Brussels sprouts in a whole new way. Smashed and roasted to perfection, you’ll never look at Brussels sprouts the same again! This simple yet delectable dish will have you savouring every bite of crispy sprouts dipped in a mouthwatering caramelised onion dip.

Makes: 2-4 portions
Prep Time: 15 mins
Cook Time: 50 mins


Brussels Sprouts:

  • 2 Pounds Brussels sprouts
  • 2 Tbsp melted ghee or grassfed butter
  • 1 garlic clove, crushed
  • a pinch of dried sage
  • 1 tsp maple syrup
  • sea salt and pepper to taste

    Caramelised Onion Dip:

    • ½ yellow onion, sliced
    • 1 Tbsp ghee or avocado oil
    • ½ cup avocado oil mayo
    • ½ tsp Dijon mustard
    • sea salt & pepper to taste


      1. Trim off the ends of the sprouts. Then fill a pot with enough water to cover the sprouts, season generously with salt and bring to a simmer.
      2. Add the Brussels sprouts to the hot water and cook for about 15 minutes.
      3. Once done, pour them into a strainer to drain, then transfer to a towel to cool and dry off for a few minutes.
      4. Preheat your oven to 450°F and line a baking sheet with parchment paper. 
      5. Start the onions in the meantime, sauté the onions in a skillet over medium heat along with the ghee and a pinch of salt. The more caramelised they are the better the sauce will be.  
      6. Spread the Brussels sprouts out evenly on the baking sheet. Using the back of a glass or a plate, gently smash each Brussels sprout.
      7. Stir together the melted ghee, maple syrup, sage, and garlic and brush the smashed Brussels sprouts with mixture. Season with sea salt and black pepper then transfer to the oven to bake for 35 minutes. Make sure to flip them half way through. 
      8. To finish the dipping sauce, combine the caramelised onions together with the rest of the ingredients in a food processor or blender. Mix until smooth. Season with salt and pepper as desired. 
      9. Once the sprouts are done roasting in the oven, allow them cool a bit before serving, then enjoy them dunked in the caramelised onion dip. 


        This recipe can be prepared in advance, simplifying your holiday gatherings. Make the mayo and store it in the fridge. For the Brussels sprouts, pre-cook them; then all that's left is smashing and roasting before serving.