Craving sprouts recipes that are quick, flavorful, and genuinely satisfying? This guide brings you twenty fast meals that turn Brussels sprouts and sprouted moong into weeknight stars.
You will find roasty sheet pan favorites, sizzling stir fries, high protein bhel and pulao bowls, and smart skillet glazes like maple bourbon, balsamic, garlic, and lemon. Every recipe is designed for real life with clear steps, simple pantry ingredients, and cook times around fifteen to thirty minutes.
Learn when to blanch for vibrant color, how to space on the pan for crisp edges, and the best finishes for balanced sweetness, acidity, and crunch. Dinner just got easy.
1. Maple Bourbon Glazed Brussels Sprouts
Why You’ll Love It
Sweet meets smoky with a warm maple bourbon glaze that clings to every sprout. The roasted Brussels sprouts caramelize beautifully, while crisp bacon and plump cranberries add texture and balance. It’s rich yet simple, ready in under 40 minutes.
Ingredients
• 2 lbs Brussels sprouts, trimmed and halved
• 2–3 tbsp olive oil
• ½ tsp black pepper
• Kosher salt, to taste
• 5 slices thick-cut bacon, cut into ½-inch pieces
• ¼ cup dried cranberries, soaked in hot water and drained
• 2 oz bourbon
• 1 tbsp balsamic vinegar
• ½ cup brown sugar
• ⅓ cup maple syrup
• ¼ tsp onion powder
• ¼ tsp red pepper flakes
Instructions
- Preheat oven to 400°F (204°C). Toss Brussels sprouts with olive oil, salt, and pepper until evenly coated.
- Spread them out on a sheet pan and roast for 20–25 minutes, tossing once halfway through.
- In a skillet, cook bacon over medium heat until golden and crisp. Transfer to paper towels.
- Remove the skillet from heat and add bourbon and balsamic vinegar. Return to low heat and scrape up any bits from the bottom.
- Add brown sugar, maple syrup, onion powder, and red pepper flakes. Stir until smooth and slightly thickened.
- Add roasted Brussels sprouts, drained cranberries, and bacon to the skillet. Toss to coat evenly in the glaze.
- Serve warm with extra glaze drizzled over the top.
Cook’s Notes
If you prefer to skip alcohol, replace bourbon with apple cider. Let the glaze bubble gently; boiling too long will make it too sticky.
2. Balsamic Roasted Brussels Sprouts with Parmesan
Why You’ll Love It
Roasted at high heat, these Brussels sprouts turn crisp on the outside and tender inside. A drizzle of balsamic reduction adds a touch of sweetness, while Parmesan gives a nutty, salty finish.
Ingredients
• 1½ lbs Brussels sprouts, trimmed and halved
• 2 tbsp olive oil
• 1 tsp salt
• 1 tsp black pepper
• 2–3 tbsp thick aged balsamic vinegar
• ¼ cup grated Parmesan or Pecorino Romano
• ¼ cup pomegranate seeds (optional)
• Flaky sea salt, for finishing
Instructions
- Preheat oven to 450°F (232°C) and place the rack in the upper third of the oven.
- Toss Brussels sprouts with olive oil, salt, and pepper. Spread evenly on a baking sheet without crowding.
- Roast for 25 minutes, tossing once for even browning.
- Remove from oven, drizzle balsamic vinegar, and toss to coat. Return to oven for 5 more minutes to thicken the glaze.
- Sprinkle Parmesan and flaky salt immediately after roasting. Add pomegranate seeds if desired.
Cook’s Notes
Spacing the sprouts allows caramelization. If your balsamic is thin, reduce it in a saucepan until syrupy.
3. Orange Cranberry Walnut Pan Sprouts
Why You’ll Love It
A vibrant mix of sweet and tangy, these sprouts are paired with orange zest, honey, and dried cranberries for brightness. Toasted walnuts finish the dish with a delicate crunch and nutty aroma.
Ingredients
• 1 kg Brussels sprouts, trimmed and halved
• Salt for blanching and seasoning
• 1 orange, zest and juice
• 100 g dried cranberries
• 50 ml olive oil (for dressing)
• 1 tbsp honey
• 1 tsp dried thyme
• ¼ cup toasted walnuts, roughly chopped
Instructions
- Bring a pot of salted water to a boil. Add halved sprouts and blanch for 3 minutes.
- Immediately transfer to ice water for 10 minutes to stop cooking. Drain thoroughly.
- In a small bowl, mix orange zest, juice, cranberries, olive oil, honey, thyme, and a pinch of salt.
- Heat a frying pan over high heat. Add a bit of olive oil, then place sprouts cut side down to sear until deeply browned.
- Add the orange-cranberry dressing and toss until the glaze coats the sprouts.
- Finish with toasted walnuts and serve warm.
Cook’s Notes
Let the cranberries sit in the orange mixture while you sear the sprouts. They plump up and carry the citrus flavor through the dish.
4. Chinese-Style Garlic Stir-Fry Brussels Sprouts
Why You’ll Love It
Crisp-tender and full of umami, this stir-fry version uses soy sauce, oyster sauce, and garlic to create a fast yet flavorful side dish that pairs beautifully with rice or noodles.
Ingredients
• 400 g Brussels sprouts, trimmed and halved
• 2 tbsp vegetable oil
• 3–4 garlic cloves, finely chopped
• 1 tbsp light soy sauce
• 1 tbsp oyster sauce
• 1 tsp sugar
• ¼ tsp salt
• ¼ tsp white pepper
• Chili flakes, optional
Instructions
- Bring a pot of salted water to a boil and blanch the sprouts for 2 minutes. Drain and set aside.
- Heat oil in a wok or skillet over medium heat. Add garlic and stir gently until fragrant.
- Add sprouts and toss to coat them in the garlic oil.
- Add soy sauce, oyster sauce, sugar, salt, and white pepper.
- Increase the heat to high and stir-fry for 1–2 minutes, just until the sauce clings lightly.
- Sprinkle chili flakes if you want mild heat and serve hot.
Cook’s Notes
Blanching prevents overcooking and keeps sprouts bright. Finish on high heat to capture a smoky wok-style flavor.
5. Garlic Parmesan Roasted Brussels Sprouts
Why You’ll Love It
A foolproof recipe for golden, crispy Brussels sprouts with a gentle garlic aroma and savory Parmesan coating. It’s perfect as a quick weeknight side or a holiday addition.
Ingredients
• 1½ lbs Brussels sprouts, halved or quartered if large
• 2 tbsp olive oil
• 1 tsp minced garlic
• 1 tsp salt
• 1 tsp black pepper
• ¼ cup shredded Parmesan
Instructions
- Preheat oven to 425°F (218°C).
- Toss Brussels sprouts with olive oil, garlic, salt, and pepper until coated.
- Spread on a baking sheet in a single layer.
- Roast for 15–20 minutes, turning once for even browning.
- Sprinkle Parmesan while hot so it melts slightly. Rest a few minutes before serving.
Cook’s Notes
For extra color, move the tray to the top rack for the last few minutes. Add a squeeze of lemon before serving for brightness.
6. Sprouts Bhel (High-Protein Indian Chaat)
Why You’ll Love It
A vibrant, tangy, and refreshing snack that’s rich in protein yet light enough for any time of the day. This version of Indian bhel uses boiled moong sprouts instead of puffed rice, giving it a hearty texture and extra nutrition while keeping it crisp, colorful, and full of flavor.
Ingredients
• 1 cup green moong sprouts (boiled 5 minutes)
• 1 cup brown moong sprouts (boiled 5 minutes)
• 1 cucumber finely chopped
• 1 onion finely chopped
• 2 tomatoes finely chopped
• 1 boiled potato diced
• 1 green chili finely chopped
• 1 tbsp green chutney
• 1 tbsp tamarind chutney
• ½ tsp chaat masala
• 2 tsp black salt
• 2 tbsp chopped coriander leaves
• 2 tbsp chopped raw mango (optional)
• 2 tbsp pomegranate seeds
• Nylon sev for topping
• Lemon juice to taste
• Mini puris for garnish
Instructions
- Bring water to a boil and add moong sprouts with a pinch of salt. Boil for 5 minutes, then drain completely.
- Cool the sprouts to room temperature before mixing.
- In a large bowl, combine boiled sprouts, cucumber, onion, tomato, potato, and green chili.
- Add green chutney, tamarind chutney, chaat masala, and black salt. Mix thoroughly so all ingredients absorb the flavor.
- Add coriander leaves and lemon juice.
- Just before serving, top with nylon sev, pomegranate, and chopped raw mango for color and crunch.
- Serve immediately to keep it crisp.
Cook’s Notes
To keep it light, skip the potato and add diced apple or sprouts only. For a party version, serve in lettuce cups or small bowls for easy portioning.
7. Sprouts Pulao with Moringa Leaves
Why You’ll Love It
A wholesome meal made with sprouted green moong, earthy spices, and moringa leaves. The dish is rich in protein and fiber while remaining light, flavorful, and quick enough for weeknight dinners. Cooked and cooled rice adds resistant starch that supports digestion and satiety.
Ingredients
• 3 cups sprouted green moong (5-day sprout preferred)
• 2 cups cooked and cooled traditional rice (such as Iluppai Poo Samba or brown rice)
• 1 tbsp groundnut oil or other wood-pressed oil
• ½ tsp cumin seeds
• 3 green cardamoms lightly crushed
• 3 cloves
• ½ mace piece
• 1 small cinnamon stick
• 1 star anise
• 4–5 garlic cloves chopped
• ¼-inch ginger chopped
• ½ onion finely chopped
• ¼ tsp turmeric powder
• ¾ tsp Kashmiri chili powder
• ⅓ tsp garam masala
• Salt to taste
• 1 cup fresh moringa leaves (or 1 tsp moringa powder)
• 1 tbsp chopped coriander leaves
• Juice of ½ lemon
Instructions
- Heat oil in a cast-iron pan. Add cumin seeds and allow them to crackle.
- Lower the flame and add cardamom, cloves, mace, cinnamon, and star anise. Stir gently for a few seconds until aromatic.
- Add chopped garlic, ginger, and onion. Sauté until the onion turns translucent.
- Add turmeric, chili powder, and garam masala. Stir for 30 seconds to remove any raw spice taste.
- Add sprouted moong and salt. Stir-fry for 3–4 minutes.
- Tear moringa leaves and add them directly into the mixture. Cook until just wilted.
- Add cooked rice and gently fold everything together.
- Finish with coriander leaves and lemon juice. Mix well and serve warm.
Cook’s Notes
Moringa leaves are known as “nature’s multivitamin.” They add subtle bitterness that balances the mild sweetness of the sprouts.
8. Bacon-Bourbon Brussels Sprouts Skewers
Why You’ll Love It
These skewers are smoky, sweet, and glazed to perfection. The bourbon-brown sugar coating caramelizes on the grill, creating crisp edges and deep flavor while the bacon adds irresistible texture. Ideal as an appetizer or festive side.
Ingredients
• 15 medium Brussels sprouts trimmed
• 8 thick bacon slices
• 4 tbsp butter
• ⅓ cup dark brown sugar
• ⅔ cup bourbon
• Salt to taste
• Skewers (metal or soaked bamboo)
Instructions
- Preheat the oven to 400°F (204°C). Arrange bacon on a baking sheet and roast for 10 minutes until partly crisp. Set aside.
- Boil Brussels sprouts in salted water for 5 minutes until bright green. Drain and let cool slightly, then cut in half.
- In a saucepan, melt butter over low heat. Add brown sugar and stir until dissolved.
- Pour in bourbon and simmer gently for 8 minutes until the glaze thickens into a smooth caramel consistency.
- Alternate Brussels sprout halves and bacon on skewers.
- Brush each skewer with the glaze and place on a grill pan or outdoor grill.
- Cook for 3–5 minutes per side, brushing with extra glaze, until shiny and caramelized.
- Serve warm with remaining sauce.
Cook’s Notes
Avoid overcooking the sprouts during blanching; they should remain firm so they hold up on the grill. Replace bourbon with apple juice and molasses for a non-alcoholic version.
9. Cantonese Chili Garlic Sprouts
Why You’ll Love It
A spicier take on the classic garlic stir-fry, this recipe is bold and aromatic. The chili adds a gentle kick while the garlic and soy keep it savory and balanced. It’s the kind of side that turns a simple meal into something special.
Ingredients
• 400 g Brussels sprouts trimmed and halved
• 2 tbsp neutral oil
• 4 garlic cloves minced
• 1 tbsp light soy sauce
• ½ tbsp oyster sauce
• ½ tsp sugar
• ¼ tsp salt
• ¼ tsp white pepper
• ½ tsp chili flakes
• ½ tsp sesame oil
Instructions
- Blanch Brussels sprouts in boiling salted water for 2 minutes, then drain and set aside.
- Heat oil in a wok or skillet on medium heat. Add garlic and cook briefly until aromatic.
- Add the sprouts and stir to coat them evenly in the oil.
- Add soy sauce, oyster sauce, sugar, salt, and white pepper.
- Increase to high heat and stir-fry for 2 minutes until the edges begin to char.
- Add chili flakes and a drizzle of sesame oil for fragrance. Toss and serve immediately.
Cook’s Notes
Keep the heat high in the last minute to create that signature Cantonese stir-fry aroma. Serve with jasmine rice or noodles for a balanced plate.
10. Red Onion and Walnut Sautéed Brussels Sprouts
Why You’ll Love It
This earthy and slightly sweet recipe brings out the nutty nature of Brussels sprouts with caramelized red onions and toasted walnuts. It’s rich in texture, mildly tangy, and comforting enough for any dinner table.
Ingredients
• 500 g Brussels sprouts trimmed and halved
• 1 large red onion thinly sliced
• 2–3 garlic cloves crushed
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 tbsp white wine vinegar
• ¼ cup toasted walnuts roughly chopped
Instructions
- Heat olive oil in a wide pan over medium heat. Add red onions and sauté for 3–4 minutes until softened.
- Add garlic and cook for another minute until fragrant.
- Add halved Brussels sprouts and season with salt and pepper. Toss well.
- Cover the pan tightly with a lid and let the vegetables steam in their own moisture for 10 minutes over low heat.
- Uncover, add white wine vinegar, and cook for 5 more minutes until sprouts are tender and lightly caramelized.
- Stir in toasted walnuts just before removing from heat.
- Serve warm.
Cook’s Notes
Adding vinegar at the end balances the sweetness of the onions and enhances the earthy flavor of the sprouts. Keep the walnuts large so they stay crisp.
11. Crispy Balsamic Brussels Sprout Bites
Why You’ll Love It
These crispy little bites are addictive. Roasted until the edges turn golden brown and just shy of charred, each sprout becomes sweet, smoky, and slightly tangy. A drizzle of reduced balsamic glaze makes them glossy and flavorful—perfect as a side or even a healthy snack.
Ingredients
• 1½ lbs Brussels sprouts trimmed and halved
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar (thick or reduced)
• ½ tsp salt
• ½ tsp black pepper
• 2 tbsp grated Parmesan optional for finishing
Instructions
- Preheat the oven to 425°F (218°C).
- Toss Brussels sprouts with olive oil, salt, and pepper until evenly coated.
- Arrange them cut side down on a sheet pan, giving them room to brown.
- Roast for 20–25 minutes, tossing once midway.
- Remove from oven and drizzle with balsamic vinegar. Return to oven for 3–4 minutes to glaze.
- Sprinkle Parmesan before serving if desired.
Cook’s Notes
Let the edges get deep brown for maximum flavor. Use a thick aged balsamic or reduce regular balsamic vinegar on low heat until syrupy before adding.
12. Cajun Lemon Roasted Brussels Sprouts
Why You’ll Love It
This quick oven recipe combines the gentle bitterness of Brussels sprouts with the brightness of lemon and a smoky Cajun spice blend. The result is a vibrant, flavorful side dish that pairs perfectly with grilled meats or hearty mains.
Ingredients
• 1½ lbs Brussels sprouts halved
• 2 tbsp olive oil
• 1 tbsp Cajun seasoning
• ½ tsp garlic powder
• 1 tsp salt
• ½ tsp black pepper
• Juice of ½ lemon
Instructions
- Preheat oven to 425°F (218°C).
- Toss sprouts with olive oil, Cajun seasoning, garlic powder, salt, and pepper.
- Spread evenly on a baking sheet.
- Roast for 20 minutes, flipping once to brown both sides.
- Squeeze lemon juice over the hot sprouts before serving.
Cook’s Notes
If you enjoy extra zest, grate a little lemon peel on top. The citrus balances the Cajun spice beautifully.
13. Sprouted Moong Salad Bowl
Why You’ll Love It
Light, crunchy, and bursting with freshness, this salad is built on boiled moong sprouts, crisp vegetables, and lemon dressing. It’s rich in plant-based protein, easy to digest, and perfect for lunch or a pre-workout meal.
Ingredients
• 2 cups sprouted green moong boiled for 5 minutes
• 1 cucumber chopped
• 1 tomato chopped
• 1 onion chopped
• 2 tbsp roasted peanuts
• 1 green chili chopped
• 2 tbsp coriander leaves chopped
• Juice of 1 lemon
• 1 tsp olive oil
• Salt and black pepper to taste
Instructions
- Boil the moong sprouts for 5 minutes in salted water, then drain and let them cool.
- In a large bowl, add the sprouts, cucumber, tomato, onion, green chili, and peanuts.
- Add coriander, lemon juice, olive oil, salt, and black pepper.
- Mix thoroughly and serve fresh.
Cook’s Notes
For a twist, add grated carrots or diced apples. This salad stays good for 6 hours when refrigerated and makes a great grab-and-go lunch.
14. Sprouted Lemon Rice Bowl
Why You’ll Love It
This quick Indian-inspired meal merges the tang of lemon rice with the protein of moong sprouts. It’s refreshing, lightly spiced, and nourishing—perfect for a wholesome weekday dinner or lunchbox meal.
Ingredients
• 1½ cups boiled moong sprouts
• 2 cups cooked and cooled rice
• 1 tbsp oil (sesame or groundnut)
• ½ tsp mustard seeds
• 1 dried red chili
• 6–8 curry leaves
• ¼ tsp turmeric powder
• Salt to taste
• Juice of 1 lemon
Instructions
- Heat oil in a pan. Add mustard seeds and let them crackle.
- Add dried chili and curry leaves, stir until aromatic.
- Add turmeric and salt.
- Mix in boiled moong sprouts and sauté briefly for 2 minutes.
- Add cooked rice and stir well to combine.
- Turn off heat and squeeze lemon juice over the top.
- Mix once more and serve warm or at room temperature.
Cook’s Notes
Cooled rice helps preserve texture and gives a gentle bite. You can also add roasted peanuts or a spoonful of grated coconut for variation.
15. Sesame Soy Brussels Sprout Skewers
Why You’ll Love It
These skewers bring together the savory depth of soy sauce, the sweetness of honey, and the nutty aroma of sesame oil. When roasted or grilled, they turn sticky and golden—ideal for party platters or weeknight dinners.
Ingredients
• 1 lb Brussels sprouts trimmed and halved
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tsp sesame oil
• ½ tsp garlic powder
• 1 tbsp toasted sesame seeds
• Skewers (metal or soaked wooden)
Instructions
- Preheat oven or grill to 425°F (218°C).
- In a bowl, whisk together soy sauce, honey, sesame oil, and garlic powder.
- Toss Brussels sprouts in the marinade and let them sit for 10 minutes.
- Thread onto skewers and place on a parchment-lined sheet or grill.
- Roast or grill for 15–18 minutes, turning once for even color.
- Sprinkle with sesame seeds before serving.
Cook’s Notes
If you want a deeper glaze, brush the remaining marinade halfway through cooking. These skewers taste great warm or at room temperature.
16. Maple Balsamic Skillet Brussels Sprouts
Why You’ll Love It
This is a quick stovetop version of roasted Brussels sprouts that brings together the sweet richness of maple syrup with the tang of balsamic vinegar. The glaze turns glossy and thick, coating the sprouts beautifully while keeping them crisp-tender inside.
Ingredients
• 1 lb Brussels sprouts trimmed and halved
• 2 tbsp olive oil
• 1 tbsp maple syrup
• 1 tbsp balsamic vinegar
• ½ tsp salt
• ½ tsp black pepper
• 1 garlic clove minced (optional)
Instructions
- Heat olive oil in a skillet over medium heat.
- Place Brussels sprouts cut side down and cook for 5–6 minutes until golden and slightly crisp.
- Flip them and cook for another 3 minutes.
- Add maple syrup, balsamic vinegar, salt, pepper, and garlic.
- Stir well to coat evenly and cook for 2–3 minutes more until the glaze thickens slightly.
- Serve warm straight from the skillet.
Cook’s Notes
Do not overcrowd the pan; let the cut sides get that deep golden sear. This simple dish pairs beautifully with roasted chicken or quinoa bowls.
17. Parmesan Pomegranate Crostini
Why You’ll Love It
Crispy crostini topped with caramelized Brussels sprouts, melted Parmesan, and bright pomegranate seeds create the perfect mix of salty, savory, and sweet. Ideal for entertaining or holiday snacking.
Ingredients
• 1 baguette sliced and toasted
• 2 tbsp olive oil
• 1 cup roasted Brussels sprouts chopped
• ¼ cup grated Parmesan
• ¼ cup pomegranate seeds
• Salt and black pepper to taste
Instructions
- Brush baguette slices with olive oil and toast until golden.
- Top each slice with chopped roasted Brussels sprouts.
- Sprinkle Parmesan on top and return to oven for 2 minutes to melt.
- Finish with pomegranate seeds and a pinch of salt and pepper.
- Serve immediately while warm.
Cook’s Notes
For extra flavor, drizzle a touch of aged balsamic before adding the pomegranate seeds. These bites look festive and taste restaurant-level good.
18. Flake Salt Crispy-End Brussels Sprouts
Why You’ll Love It
This minimalist recipe celebrates texture. The outer leaves become crisp like chips while the centers stay tender. A final sprinkle of flaky salt enhances every bite’s crunch and sweetness.
Ingredients
• 1½ lbs Brussels sprouts halved
• 2 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper
• Flaky sea salt for topping
Instructions
- Preheat oven to 450°F (232°C) and position the rack close to the top heat source.
- Toss Brussels sprouts in olive oil, salt, and pepper.
- Spread in a single layer, cut side down.
- Roast for 25 minutes or until edges turn crisp and deep golden.
- Remove and immediately sprinkle with flaky salt.
Cook’s Notes
Flaky salt adds both texture and a burst of mineral flavor. Serve them hot for the crispiest experience.
19. Sprouted Moong Quinoa Power Bowl
Why You’ll Love It
This bowl combines the wholesome goodness of quinoa with protein-packed moong sprouts. Tossed in a light lemon garlic dressing, it’s filling yet refreshing—a balanced option for lunch or a post-workout meal.
Ingredients
• 1 cup cooked quinoa
• 1 cup boiled moong sprouts
• 1 tbsp olive oil
• 1 garlic clove minced
• 1 tomato diced
• ½ cucumber diced
• 2 tbsp coriander leaves chopped
• Juice of ½ lemon
• Salt and black pepper to taste
Instructions
- In a skillet, heat olive oil and sauté garlic until fragrant.
- Add boiled moong sprouts and toss for 2 minutes.
- In a bowl, combine quinoa, sautéed sprouts, tomato, and cucumber.
- Season with salt, pepper, and lemon juice.
- Garnish with coriander leaves and serve warm or cold.
Cook’s Notes
This bowl keeps well in the fridge for up to two days and tastes even better as the flavors meld. Add avocado or feta for a heartier version.
20. Maple Bacon Brussels Sprout Hash
Why You’ll Love It
This hearty skillet meal turns simple ingredients into comfort food. Crispy bacon, caramelized Brussels sprouts, and a drizzle of maple syrup bring savory and sweet together for an unforgettable side—or even a light dinner.
Ingredients
• 1 lb Brussels sprouts trimmed and sliced thin
• 5 slices bacon diced
• 1 small onion finely chopped
• 1 tbsp maple syrup
• Salt and black pepper to taste
Instructions
- Cook diced bacon in a skillet over medium heat until crispy. Remove and set aside.
- In the same skillet, add onion and cook for 2 minutes until translucent.
- Add sliced Brussels sprouts and stir well to coat in the bacon fat.
- Cook for 8–10 minutes until sprouts are tender and caramelized.
- Add maple syrup, salt, and pepper. Toss well and cook for 1 more minute.
- Return bacon to the skillet, stir, and serve warm.
Cook’s Notes
A fried egg on top turns this into a complete meal. Use smoked bacon for extra depth and aroma.