Heart Healthy Roasted Brussels Sprouts

(5.0)
By Judy Capodanno
Updated 11/5/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegan | Vegetarian
Heart Healthy Roasted Brussels Sprouts
Photo Credit: Shutterstock

It is hard to beat the smoky-sweet char of perfectly roasted Brussels sprouts. Learn the secrets to making this beautifully simple dish loaded with fiber and big flavor. This recipe works beautifully in the oven or air fryer for maximum crispness. If you're looking for more crispy, delicious recipe inspiration, check out all our healthy air fryer recipes.

Total Time
50 minutes
Servings
8
Calories
132

What Makes These Heart Healthy Roasted Brussels Sprouts Healthy

  • This recipe is heart-healthy because it relies on high fiber, healthy fats (olive oil and nuts), and minimal salt for flavor.
  • It is suitable for several dietary patterns, including Diabetic, Vegan, and Vegetarian diets, using whole-food ingredients.
  • Roasting and air frying are healthy cooking methods that enhance flavor without adding significant unhealthy fats.

Key Health Highlights

  • Only 60mg sodium per 1-cup serving.
  • Provides 4g of dietary fiber, which supports satiety and digestive health.
  • Uses olive oil and nuts, providing unsaturated fats instead of saturated fats like butter.
  • Good source of Vitamin K and Vitamin C.
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FAQs About Roasted Brussels Sprouts

Brussels sprouts are a good source of soluble fiber, which can help lower LDL (bad) cholesterol levels as part of a balanced diet.

Roasting or air frying with a small amount of healthy fat like olive oil (as used in this recipe) are excellent, healthy methods. Steaming is also healthy but does not produce the same caramelized flavor.

Bitterness is often reduced by: 1) Choosing smaller, fresh sprouts (they are milder). 2) Roasting at a high temperature (like 425°F) which caramelizes their natural sugars. 3) Not overcooking them, which releases bitter compounds.

Yes, when prepared with low sodium and healthy fats (like this recipe), they are heart-healthy. They provide fiber and antioxidants and contain compounds that may help reduce inflammation.

For most people, there are few disadvantages. However, they are high in fiber, which may cause gas or bloating in some individuals. They are also high in Vitamin K, so those on blood-thinning medication should consult their doctor.

More Heart-Healthy Air Fryer and Roasted Vegetable Sides

If you’re looking for more veggie recipe inspiration, these dishes are easy to prepare and bursting with healthful flavor.

Heart Healthy Air Fryer Carrots
Heart Healthy Air Fryer Garlic Broccoli
Heart Healthy Air Fryer Sweet Potato Fries
Heart Healthy Roasted Vegetables

Healthy Main Courses to Pair

Complete your meal with one of these delicious heart-smart main course options.

Air Fryer Almond Crusted Salmon
Low Sodium Baked Chicken
Healthy Orange Rosemary Roasted Chicken

Ingredients

Recipe yields 8 servings

Directions

  1. Step 1

    Preheat oven to 425°. In a bowl, toss onions with 1 tablespoon olive oil and season with 1/8 teaspoon black pepper. Spread onions on a rimmed baking sheet and bake for 15 to 20 minutes, or until translucent.

  2. Step 2

    Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Cut Brussels sprouts in half.

  3. Step 3

    In the same bowl, toss Brussels sprouts with remaining 3 tablespoons olive oil, nuts, salt and remaining 1/8 teaspoon black pepper. Transfer to baking sheet with onions and toss to combine. Roast, tossing occasionally, until vegetables are tender and caramelized, about 30 minutes.

Nutrition Facts

Serving Size:
1 cup

132
Calories
10
g
Fat
0
mg
Cholesterol
60
mg
Sodium
11
g
Carbs
1
g
Sat. Fat
4
g
Fiber
4
g
Protein

Alternative Methods: Air Fryer

Air Fryer Method: 

  • Toss Brussels sprouts and onions with all oil and seasonings.
  • Place in the air fryer basket, ensuring not to overcrowd (work in batches if needed).
  • Cook at 390°F for 12-15 minutes, shaking the basket halfway through, until tender and caramelized.

Serving & Storage Tips

  • Serving: Serve immediately while warm. Pairs well with roasted chicken, salmon, or steak.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheating (Oven): Spread on a baking sheet and bake at 400°F for 5-8 minutes until warmed through and crisp.
  • Reheating (Air Fryer): Reheat at 380°F for 3-4 minutes until crispy.

Ingredient Substitutions

After roasting, toss the hot Brussels sprouts with 1-2 tablespoons of balsamic glaze for a tangy-sweet finish.

Cut 1 head of broccoli into florets. Toss with the Brussels sprouts and roast together (they may cook slightly faster).

Simply omit the pecans or walnuts.

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