Are you looking for a fresh, crunchy, and nutrient-packed salad that’s both delicious and easy to make? Look no further! This Brussels sprouts salad is everything you need for a healthy meal. Whether you’re a salad enthusiast or just dipping your toes into healthier eating, this recipe will become a staple in your kitchen. Let’s dive into why this salad deserves a spot on your table!
“Brussels sprouts aren’t just for roasting anymore. They shine beautifully in salads, offering a crunchy texture and a burst of flavor in every bite!”
Table of Contents
Brussels Sprouts Salad
Why Brussels Sprouts Are a Superfood
Brussels sprouts are like the underrated superheroes of the vegetable world. Packed with vitamins C and K, fiber, and antioxidants, they help boost your immune system, improve digestion, and support bone health. Plus, they’re low in calories, making them perfect for weight management. Think of them as tiny green powerhouses!
The Rise in Popularity of Brussels Sprouts Salads
Gone are the days when Brussels sprouts were just a bland, overcooked side dish. Nowadays, they’re the star of the show in many recipes, especially salads. Chefs and home cooks alike have discovered the magic of shredding or shaving Brussels sprouts to create crunchy, vibrant salads that are both flavorful and nutritious.
Looking for more healthy salad inspirations? Check out this Green Goddess Tuna Salad for another refreshing option!
Health Benefits of Brussels Sprouts Salad
Packed with Nutrients and Fiber
One cup of raw Brussels sprouts contains:
| Nutrient | Amount |
|---|---|
| Calories | 38 kcal |
| Fiber | 3.3 g |
| Vitamin C | 124% of the RDI |
| Vitamin K | 177% of the RDI |
| Folate | 15% of the RDI |
With such an impressive nutrient profile, Brussels sprouts help reduce inflammation, regulate blood sugar, and even support heart health. They’re a fiber-rich food that keeps you feeling full longer—perfect if you’re trying to manage your weight.
Low-Calorie, High-Flavor: Perfect for Weight Loss
If you’re on a journey to shed some pounds, Brussels sprouts salad is your best friend. It’s low in calories but high in fiber, which means you’ll stay satisfied without overeating. Pair it with lean protein, and you’ve got a balanced, guilt-free meal.
Rich in Antioxidants for Immune Support
Brussels sprouts are loaded with antioxidants like kaempferol, which helps reduce oxidative stress and lowers the risk of chronic diseases. It’s like giving your immune system a natural boost with every bite.
Common Mistakes When Making Brussels Sprouts Salad
Overcooking the Brussels Sprouts
One of the biggest mistakes is overcooking Brussels sprouts, which can make them mushy and bitter. For a salad, it’s best to keep them raw or lightly roasted to maintain their crisp texture and sweet, nutty flavor.
Not Properly Seasoning the Salad
Seasoning is everything! Don’t just rely on the dressing. Add a pinch of sea salt, a squeeze of fresh lemon juice, and a dash of pepper to enhance the natural flavors of the sprouts.
Using the Wrong Type of Dressing
Brussels sprouts have a bold flavor that pairs well with tangy, slightly sweet dressings. A creamy ranch might overwhelm the salad, but a light vinaigrette or a lemon-dijon mix will complement it perfectly.
Speaking of salads, if you enjoy hearty, satisfying options, you might love this Egg Salad Sandwich recipe for a protein-packed lunch.
How to Make the Perfect Crunchy Brussels Sprouts Salad
Ingredients You’ll Need
| Ingredient | Quantity |
|---|---|
| Brussels sprouts (shredded) | 4 cups |
| Olive oil | 3 tbsp |
| Lemon juice | 2 tbsp |
| Dijon mustard | 1 tbsp |
| Parmesan cheese (grated) | 1/2 cup |
| Dried cranberries | 1/4 cup |
| Almonds or walnuts (chopped) | 1/4 cup |
| Red onion (thinly sliced) | 1/4 cup |
| Sea salt & black pepper | To taste |
Fresh Brussels Sprouts: Roasted vs. Shaved
For a crunchy salad, shaved Brussels sprouts are the way to go. You can slice them thinly with a sharp knife or use a mandoline for even cuts. If you prefer a slightly softer texture, try roasting them for a few minutes until they’re golden brown but still crisp.
Essential Add-ins: Nuts, Cheese, and More
Adding nuts like almonds or walnuts gives the salad a satisfying crunch. Dried cranberries add a touch of sweetness, while Parmesan cheese provides a savory, umami flavor. Feel free to get creative with other toppings like apples, bacon, or avocado!
Craving more vegetable-packed meals? Check out this comforting Easy Vegetable Soup Recipe for a cozy pairing with your salad.
Step-by-Step Preparation Guide
Washing and Prepping the Brussels Sprouts
Start by rinsing the Brussels sprouts under cold water. Trim the ends and remove any yellow or damaged leaves. Then, either shred them with a knife or a food processor for a finer texture.
Tips for Achieving the Perfect Crunch
- Soak the shredded Brussels sprouts in ice water for 10 minutes to enhance their crispness.
- Dry them thoroughly with a paper towel before adding the dressing to prevent sogginess.
- Toss the salad just before serving to maintain the crunch.
Want to explore more wholesome recipes? Don’t miss this hearty Minestrone Soup, perfect for pairing with your Brussels sprouts salad on chilly days.
Delicious Variations of Brussels Sprouts Salad
One of the best things about Brussels sprouts salad is how versatile it is. You can mix and match ingredients to create exciting flavors that fit any season or occasion. Here are some mouthwatering variations to keep things interesting:
Warm Brussels Sprouts Salad with Bacon and Cranberries
If you prefer a cozy, hearty salad, try this warm version. Lightly sauté shaved Brussels sprouts in olive oil until tender but still crisp. Add crispy bacon bits, dried cranberries, and a splash of apple cider vinegar for a tangy twist. The combination of smoky bacon and sweet cranberries is simply irresistible!
Need more hearty, comforting meals? This Broccoli Chicken Divan is another delicious option to try alongside your salad.
Shaved Brussels Sprouts Salad with Parmesan and Almonds
For a light and refreshing option, go for a simple shaved Brussels sprouts salad. Toss the sprouts with slivered almonds, shaved Parmesan, and a lemon-Dijon vinaigrette. The nutty crunch of almonds pairs perfectly with the sharpness of Parmesan, creating a balanced flavor that’s hard to resist.
Roasted Brussels Sprouts Salad with Balsamic Vinaigrette
Roasting Brussels sprouts brings out their natural sweetness. Roast them until golden brown, then toss with arugula, feta cheese, cherry tomatoes, and a drizzle of balsamic vinaigrette. This salad is bursting with flavors—sweet, tangy, and savory all at once.
Vegan and Gluten-Free Brussels Sprouts Salad Options
Want to keep things plant-based? Skip the cheese and add avocado for creaminess. Swap honey for maple syrup in the dressing to make it fully vegan. For a gluten-free option, ensure all dressings and toppings are certified gluten-free. The best part? Brussels sprouts are naturally gluten-free!
Best Dressings for Brussels Sprouts Salad
The dressing can make or break your salad. Luckily, Brussels sprouts are versatile enough to pair with a variety of dressings. Here are some of the best options:
Classic Lemon Dijon Vinaigrette
This light and zesty dressing is a perfect match for the bold flavor of Brussels sprouts. Simply whisk together:
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 1 tsp honey or maple syrup
- Salt and pepper to taste
It’s tangy, slightly sweet, and adds the perfect brightness to your salad.
Balsamic Glaze with Honey or Maple Syrup
For a richer, slightly sweet dressing, mix balsamic vinegar with a touch of honey or maple syrup. This glaze adds depth and enhances the natural sweetness of roasted Brussels sprouts.
Creamy Parmesan Garlic Dressing
Craving something creamy? Whisk together Greek yogurt, grated Parmesan, minced garlic, lemon juice, and a splash of olive oil. This dressing is rich, tangy, and incredibly satisfying without being too heavy.
Brussels Sprouts Salad for Every Season
Brussels sprouts are available year-round, making them the perfect base for seasonal salads. Here’s how you can adapt your salad for different times of the year:
Light Summer Brussels Sprouts Salad Ideas
For summer, keep it fresh and vibrant. Add juicy fruits like strawberries, blueberries, or peaches for a burst of sweetness. Toss in some feta cheese, fresh mint, and a light citrus vinaigrette to keep things cool and refreshing.
Pair this with a refreshing Green Goddess Tuna Salad for the ultimate summer meal!
Hearty Winter Brussels Sprouts Salad Recipes
When the weather gets colder, opt for warm, hearty ingredients. Roasted sweet potatoes, pecans, cranberries, and goat cheese make the perfect winter Brussels sprouts salad. Drizzle with a maple-balsamic vinaigrette for that cozy, comforting vibe.
Looking for more winter comfort foods? Try this nourishing Minestrone Soup alongside your salad.
Nutritional Breakdown of Brussels Sprouts Salad
Curious about what makes Brussels sprouts salad such a powerhouse? Here’s a quick look at the nutritional value per serving (based on a simple salad with olive oil, lemon juice, and basic toppings):
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 180 kcal |
| Protein | 5 g |
| Fiber | 5 g |
| Carbohydrates | 15 g |
| Healthy Fats | 12 g |
| Vitamin C | 120% of the RDI |
| Vitamin K | 150% of the RDI |
How Brussels Sprouts Support Gut Health
Brussels sprouts are rich in fiber, which promotes healthy digestion and keeps your gut happy. They also contain glucosinolates, compounds that support liver detoxification and improve overall gut health. Eating them regularly can help reduce bloating and improve digestion.
Expert Tips for Making Brussels Sprouts Salad Even Better
How to Keep Your Salad Fresh and Crunchy
No one likes a soggy salad! Here’s how to keep yours fresh:
- Prep Ahead, Dress Later: Keep the salad and dressing separate until just before serving.
- Use Ice Water: Soak shredded Brussels sprouts in ice water for 10 minutes to enhance their crunch.
- Store Properly: Keep leftovers in an airtight container in the fridge for up to 2 days.
Perfect Pairings: What to Serve with Brussels Sprouts Salad
Brussels sprouts salad is super versatile and pairs well with a variety of dishes. Here are some ideas:
- Egg Salad Sandwich for a protein boost.
- Broccoli Chicken Divan for a hearty, veggie-packed meal.
- Easy Vegetable Soup Recipe for a warm, comforting side.
Why You’ll Love This Healthy Brussels Sprouts Salad
Brussels sprouts often get a bad rap, but once you try them in this crunchy, flavorful salad, you’ll wonder why you didn’t make it sooner. They’re not just a side dish anymore—they’re the star of the show! Packed with nutrients, easy to prepare, and endlessly versatile, this salad is perfect for any occasion, whether it’s a quick lunch, a potluck, or a festive holiday meal.
What makes this salad truly special is how customizable it is. Want something sweet? Add dried cranberries or fresh apple slices. Craving a savory kick? Toss in some crispy bacon or crumbled feta. Need more crunch? Sprinkle roasted almonds or sunflower seeds. The possibilities are endless!
“A salad doesn’t have to be boring. With the right ingredients, it can be the most exciting dish on your table!”
Plus, it pairs beautifully with a variety of other dishes. For a well-rounded meal, try serving it with this comforting Easy Vegetable Soup or a protein-packed Egg Salad Sandwich.
Try This Recipe and Share Your Experience!
Now that you’ve got all the tips, tricks, and variations, it’s time to make your own Brussels sprouts salad. Whether you stick to the classic version or create your own twist, we’d love to hear how it turns out!
- Did you add any unique ingredients?
- Which dressing did you choose?
- How did your family or friends react?
Share your thoughts, photos, and feedback in the comments below. Don’t forget to tag us if you post your delicious salad on social media—we can’t wait to see your creations!
Frequently Asked Questions
Can You Eat Brussels Sprouts Raw in a Salad?
Yes, you absolutely can! Raw Brussels sprouts have a crisp, slightly nutty flavor that’s perfect for salads. Just make sure to slice them thinly (shaved style) so they’re easy to chew and can absorb the dressing well.
How to Make a Salad with Brussels Sprouts?
Making a Brussels sprouts salad is as easy as 1-2-3:
- Prep the sprouts: Wash and shave them thinly with a sharp knife or mandoline.
- Add mix-ins: Think nuts, cheese, fruits, and crunchy veggies.
- Dress and toss: Use a tangy vinaigrette or creamy dressing, toss well, and enjoy!
What Flavors Go Well with Brussels Sprouts?
Brussels sprouts are super versatile. They pair well with:
- Bright citrus: Lemon, orange, and grapefruit add freshness.
- Salty ingredients: Bacon, feta, Parmesan, or even anchovies for umami.
- Sweet touches: Dried cranberries, pomegranate seeds, apples, or pears.
- Crunchy textures: Almonds, walnuts, pumpkin seeds, or croutons.
What Are the Ingredients in Sprouts Salad?
While recipes can vary, here’s a basic list of ingredients for a Brussels sprouts salad:
| Ingredient | Purpose |
|---|---|
| Shredded Brussels sprouts | Main base for crunch and flavor |
| Olive oil | Healthy fat for richness |
| Lemon juice or vinegar | Acidity to brighten the flavors |
| Dijon mustard | Adds tanginess and depth to the dressing |
| Parmesan cheese | Salty, savory umami punch |
| Dried cranberries or apples | Sweet contrast to the bitter sprouts |
| Chopped nuts (almonds, walnuts) | Crunchy texture and nutty flavor |
| Salt & pepper | Enhances all the flavors |
Final Thoughts
Brussels sprouts salad isn’t just another boring salad—it’s a vibrant, flavorful, and healthy dish that you’ll crave again and again. It’s perfect for meal prep, family dinners, or even impressing guests at a gathering. The combination of crunchy textures, tangy dressings, and nutrient-rich ingredients makes it a winner every time.
So, what are you waiting for? Head to your kitchen, grab some Brussels sprouts, and start shredding! Don’t forget to explore more delicious recipes like this hearty Minestrone Soup for a cozy, nutritious meal combo.
Happy cooking—and even happier eating!
Print
Brussels Sprouts Salad
A fresh, crunchy Brussels sprouts salad packed with vibrant flavors, healthy toppings like almonds and cranberries, and a zesty lemon vinaigrette. Perfect as a side dish or light meal.
- Total Time: 15 minutes
- Yield: 4 servings 1x
Ingredients
- 4 cups shaved Brussels sprouts
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon Dijon mustard
- 1/4 cup dried cranberries
- 1/4 cup chopped almonds or walnuts
- 1/2 cup grated Parmesan cheese
- 1/4 cup thinly sliced red onion
- Salt and pepper, to taste
Instructions
Prepare the Brussels Sprouts:
- Wash and trim the Brussels sprouts. Shave them thinly using a sharp knife, mandoline, or food processor.
Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper until emulsified.
Combine Ingredients:
- In a large mixing bowl, add the shaved Brussels sprouts, cranberries, almonds, Parmesan, and red onion.
Toss the Salad:
- Pour the dressing over the salad ingredients and toss well to coat everything evenly.
Serve:
- Serve immediately as a side dish or enjoy it as a light main course.
Notes
- For added sweetness, substitute honey or maple syrup in the dressing.
- Make the salad vegan by omitting Parmesan and adding avocado for creaminess.
- Soak the shaved Brussels sprouts in ice water for 10 minutes to enhance their crunch before tossing.
- Prep Time: 15 minutes
- Cook Time: None
- Category: Salad
- Method: Tossing
- Cuisine: American
- Diet: Gluten Free
Nutrition
- Serving Size: 1 cup
- Calories: 190 kcal
- Sugar: 5 g
- Sodium: 210 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 13 g
- Fiber: 5 g
- Protein: 6 g
- Cholesterol: 10 mg
Keywords: Brussels sprouts salad, crunchy Brussels sprouts salad, shaved Brussels sprouts salad