Brussels sprouts are a healthy and versatile vegetable. Prepping them saves time and ensures a nutritious meal all week.
In this article, we’ll show you how to prep Brussels sprouts, from picking the best ones at the store to storing them for freshness. Let’s dive in!
1. Choosing Fresh Brussels Sprouts
The first step in meal-prepping Brussels sprouts is selecting the freshest ones available. Look for firm and compact sprouts with vibrant green leaves. Avoid those with yellow or wilted leaves, as they may indicate age or spoilage.
2. Washing and Trimming
Before you start prepping your Brussels sprouts, give them a good rinse under cool water to remove any dirt or debris. Remove any outer leaves that appear damaged or discolored. Trim the tough ends of each sprout, making sure to leave enough stems intact to hold the sprout together.
3. Roasting Brussels Sprouts
Roasting Brussels sprouts is one of the most popular ways to enjoy their delicious flavor and crispy texture. To roast Brussels sprouts for meal prep:
- Preheat your oven to 425°F (220°C).
- Toss the trimmed and washed Brussels sprouts with olive oil, salt, and pepper in a bowl.
- Spread the sprouts out on a baking sheet in a single layer.
- Roast for 20-25 minutes, or until the sprouts are tender and golden brown, stirring once halfway through.
- Let the roasted Brussels sprouts cool before dividing them into meal prep containers.
4. Sautéing Brussels Sprouts
If you prefer a quicker cooking method, sautéing Brussels sprouts is a fantastic option. Here’s how to sauté Brussels sprouts for your meal prep:
- Heat a skillet over medium heat and add a tablespoon of olive oil or your preferred cooking oil.
- Add the trimmed and halved Brussels sprouts to the skillet.
- Sauté for 8-10 minutes, or until the sprouts are tender and lightly browned, stirring occasionally.
- Season with salt, pepper, and any other desired spices or seasonings.
- Allow the sautéed Brussels sprouts to cool before portioning them into your meal prep containers.
5. Steaming Brussels Sprouts
If you’re aiming for a softer texture and more delicate flavor, steaming your Brussels sprouts is a wonderful technique. You can follow these simple steps:
- Fill a pot with water and bring it to a boil.
- Add a steamer basket or colander on top of the boiling water.
- Place the trimmed Brussels sprouts in the steamer basket.
- Cover the pot with a lid and steam for approximately 7-10 minutes, or until the sprouts are fork-tender but not mushy.
- Remove the sprouts from the heat and let them cool before transferring to your meal prep containers.
6. Making Brussels Sprouts Salads
Brussels sprouts can also be enjoyed raw in salads, adding a fresh and crunchy element. To meal prep Brussels sprouts salads:
- Shred or thinly slice the Brussels sprouts using a sharp knife or a mandoline slicer.
- Toss the shredded sprouts with your favorite salad dressing or marinade.
- Add additional salad ingredients like cherry tomatoes, cucumbers, nuts, or cheese, if desired.
- Store the dressed salad in airtight containers and keep the toppings separate to maintain their freshness.
7. Portioning and Storing Brussels Sprouts
Once you’ve cooked or prepared your Brussels sprouts, it’s time to portion them out for meal prep. Use glass or BPA-free plastic containers that are divided into compartments (#ad) to keep different components separate.
- Place a portion of your cooked Brussels sprouts in each container.
- If you’re including other ingredients like protein or grains, add them to separate compartments.
- Make sure the containers are sealed tightly to preserve freshness and prevent any leaks.
- Refrigerate the meal prep containers and consume within 3-4 days for optimal taste and quality.
8. Reheating Brussels Sprouts
When it’s time to enjoy your prepped Brussels sprouts, reheating them properly will ensure they taste just as delicious as when you first made them:
- If you’ve roasted or sautéed the sprouts, simply microwave them in a covered microwave-safe container for 1-2 minutes until heated through.
- If you’ve steamed the Brussels sprouts, you can either microwave them or reheat them in a skillet with a little bit of oil over medium heat until warmed.
- For Brussels sprout salads, mix all the ingredients together and enjoy them cold.
9. Freezing Brussels Sprouts
If you have an abundance of Brussels sprouts and want to extend their shelf life, freezing is an excellent option:
- Blanch the trimmed Brussels sprouts by briefly boiling them in salted water for 3-4 minutes.
- Transfer the blanched sprouts to an ice bath to stop the cooking process.
- Pat the sprouts dry and place them in freezer-safe bags or containers.
- Label the bags with the date and store them in the freezer for up to 12 months.
- Thaw frozen Brussels sprouts in the refrigerator overnight before using them in your meal prep recipes.
10. Creative Ways to Use Leftover Brussels Sprouts
If you find yourself with leftover cooked Brussels sprouts from your meal prep, here are some creative ideas for using them:
- Add them to omelets or frittatas for a nutritious breakfast.
- Toss them into pasta dishes or stir-fries for added texture and flavor.
- Purée them into soups or stews for a creamy and nutritious boost.
- Chop them up and incorporate them into grain bowls or Buddha bowls.
- Blend them into a smoothie for a unique twist on your morning drink.
11. Experiment with Different Flavors
Brussels sprouts are incredibly versatile and can be flavored in various ways to suit your taste preferences. Here are some ideas to experiment with:
- Toss roasted Brussels sprouts with balsamic glaze or sprinkle them with grated Parmesan cheese.
- Sauté Brussels sprouts with minced garlic and red pepper flakes for a spicy kick.
- Add a splash of lemon juice or a sprinkle of lemon zest to brighten the flavors of steamed Brussels sprouts.
- Marinate shredded Brussels sprouts in a tangy vinaigrette before using them in salads.
12. Using Brussels Sprouts as Meal Prep Side Dishes
Brussels sprouts make a fantastic side dish to accompany a variety of main courses during your meal prep. Consider pairing them with:
- Grilled chicken or salmon
- Baked tofu or tempeh for a vegetarian option
- Beef stir-fry or steak
- Pork chops or roasted pork tenderloin
- Mushroom risotto or quinoa pilaf
13. Incorporating Brussels Sprouts into Main Courses
If you want to make Brussels sprouts the star of your meal prep, here are some ideas for incorporating them into main courses:
- Add roasted Brussels sprouts to grain bowls along with cooked grains, protein, and other vegetables.
- Make a Brussels sprout stir-fry by sautéing them with your favorite stir-fry ingredients and sauce.
- Stuff Brussels sprouts with a flavorful filling like quinoa, cheese, or ground meat for a unique twist on stuffed vegetables.
- Use shredded Brussels sprouts as a base for a vegetable-packed pizza crust or flatbread.
14. Meal Prepping Brussels Sprouts for Holiday Gatherings
Brussels sprouts are a popular vegetable dish for holiday meals. Here are some tips for meal prepping them during the festive season:
- Roast or sauté Brussels sprouts ahead of time and reheat them in the oven just before serving.
- Dress up roasted Brussels sprouts with cranberries, toasted nuts, or crumbled cheese for an extra-special touch.
- Make a Brussels sprout gratin by layering cooked sprouts with creamy sauce and baking it until bubbly.
- Consider adding bacon or pancetta to your Brussels sprout recipes for a savory and indulgent twist.
15. Mindful Cooking with Brussels Sprouts
Meal prepping with Brussels sprouts not only saves time but also encourages mindful cooking. Here’s why:
- You’ll have a nutritious vegetable readily available, reducing the temptation to opt for less healthy choices.
- By planning and preparing your meals in advance, you can make intentional choices about portion sizes and ingredients.
- You’ll be more likely to savor your meals and practice mindful eating when you’ve put effort into their preparation.
- Meal prepping with Brussels sprouts can inspire you to try new recipes and experiment with different flavors.
16. Shopping and Prepping in Bulk
If you have the storage space and prefer to meal prep in larger quantities, consider shopping for Brussels sprouts and prepping them in bulk:
- Look for wholesale stores or farmers’ markets where you can purchase Brussels sprouts in larger quantities.
- Set aside a dedicated day for prepping and cooking your Brussels sprouts in bulk.
- Invest in airtight containers or freezer-safe bags to store your prepped Brussels sprouts.
- Label and date each container or bag to ensure proper rotation and freshness.
- Create a meal plan to guide your cooking and portioning process, preventing food waste.
17. Trying Different Varieties of Brussels Sprouts
While the classic green Brussels sprouts are widely available, there are other varieties worth exploring:
- Purple Brussels sprouts: These vibrant sprouts offer a mild flavor and stunning color when cooked.
- Kale sprouts: A cross between Brussels sprouts and kale, these small, frilly sprouts have a slightly sweeter taste.
- Golden Brussels sprouts: These yellowish-green sprouts have a milder flavor compared to their green counterparts.
- Chef’s mix: Look for mixed bags of different-colored Brussels sprouts for an eye-catching presentation on your plate.
18. Growing Your Own Brussels Sprouts
If you’re up for a gardening project, growing your own Brussels sprouts can be a rewarding experience. Here are some tips to get started:
- Choose a sunny spot in your garden with well-draining soil.
- Start Brussels sprouts from seed indoors 6-8 weeks before the last frost date in your area.
- Transplant the seedlings into the garden once they have developed several sets of true leaves.
- Provide consistent moisture and fertilize regularly to promote healthy growth.
- Harvest the Brussels sprouts when they reach a desirable size, starting from the bottom of the stalk.
19. Brussels Sprouts Safety Tips
When handling and prepping Brussels sprouts, it’s important to keep food safety in mind:
- Wash your hands thoroughly before and after handling Brussels sprouts to prevent cross-contamination.
- Clean cutting boards, knives, and other utensils used for preparing Brussels sprouts with hot soapy water or a dishwasher.
- Store raw Brussels sprouts separately from other foods, especially those that won’t be cooked, to avoid potential contamination.
- Refrigerate cooked Brussels sprouts promptly and discard any leftovers that have been left at room temperature for more than two hours.
20. Enjoying the Benefits of Meal Prepping Brussels Sprouts
Meal prepping Brussels sprouts offers numerous benefits that can enhance your cooking routine and overall wellness:
- You’ll save time during busy weekdays by having prepped Brussels sprouts ready to go.
- Eating home-cooked meals with Brussels sprouts can help you maintain a healthier diet.
- Meal prepping can reduce food waste and save you money in the long run.
- Having nutritious Brussels sprouts on hand can help you resist the temptation of unhealthy takeout or convenience foods.
- You’ll have more control over portion sizes and ingredients when you plan and prepare your meals in advance.
We hope this comprehensive guide to meal-prepping Brussels sprouts has inspired you to incorporate this nutritious vegetable into your regular meal-prep routine. With their versatile flavors and textures, Brussels sprouts can be enjoyed in a variety of dishes throughout the week. Happy meal prepping!
FAQs
How do I choose fresh Brussels sprouts?
To choose fresh Brussels sprouts, look for firm and compact sprouts with vibrant green leaves. Avoid those with yellow or wilted leaves, as they may indicate age or spoilage.
How do I wash and trim Brussels sprouts?
Before prepping Brussels sprouts, rinse them under cool water to remove dirt or debris. Remove any damaged or discolored outer leaves and trim the tough ends, leaving enough stem intact to hold the sprout together.
What is the best way to roast Brussels sprouts?
To roast Brussels sprouts for meal prep:
- Preheat your oven to 425°F (220°C).
- Toss trimmed and washed Brussels sprouts with olive oil, salt, and pepper in a bowl.
- Spread the sprouts out on a baking sheet in a single layer.
- Roast for 20-25 minutes, stirring once halfway through, until tender and golden brown.
- Let the roasted Brussels sprouts cool before dividing them into meal prep containers.
How can I sauté Brussels sprouts for meal prep?
To sauté Brussels sprouts for meal prep:
- Heat a skillet over medium heat and add a tablespoon of olive oil or your preferred cooking oil.
- Add trimmed and halved Brussels sprouts to the skillet.
- Sauté for 8-10 minutes, stirring occasionally, until tender and lightly browned.
- Season with salt, pepper, and desired spices or seasonings.
- Allow the sautéed Brussels sprouts to cool before portioning them into meal prep containers.
What is the method for steaming Brussels sprouts?
To steam Brussels sprouts for meal prep:
- Fill a pot with water and bring it to a boil.
- Add a steamer basket or colander on top of the boiling water.
- Place trimmed Brussels sprouts in the steamer basket.
- Cover the pot with a lid and steam for 7-10 minutes, until fork-tender but not mushy.
- Remove the sprouts from heat and let them cool before transferring to your meal prep containers.
Can I make Brussels sprout salads for meal prep?
Yes, you can make Brussels sprout salads for meal prep. Here’s how:
- Shred or thinly slice Brussels sprouts using a sharp knife or mandoline slicer.
- Toss shredded sprouts with your favorite salad dressing or marinade.
- Add additional salad ingredients like cherry tomatoes, cucumbers, nuts, or cheese, if desired.
- Store the dressed salad in airtight containers and keep the toppings separate for freshness.
How should I store my prepped Brussels sprouts?
After cooking or preparing Brussels sprouts, portion them out into meal prep containers. Use glass or BPA-free plastic containers with compartments to keep different components separate. Make sure the containers are sealed tightly to preserve freshness and prevent leaks. Refrigerate the meal prep containers and consume within 3-4 days for optimal taste and quality.
How do I reheat Brussels sprouts for meal prep?
When reheating prepped Brussels sprouts:
- If roasted or sautéed, microwave them in a covered microwave-safe container for 1-2 minutes until heated through.
- If steamed, microwave them or reheat in a skillet with a little oil over medium heat until warmed.
- For Brussels sprout salads, mix all ingredients together and enjoy them cold.
Can I freeze Brussels sprouts for future use?
Yes, you can freeze Brussels sprouts. Here’s how:
- Blanch trimmed Brussels sprouts by briefly boiling them in salted water for 3-4 minutes.
- Transfer blanched sprouts to an ice bath to stop the cooking process.
- Pat the sprouts dry and place them in freezer-safe bags or containers.
- Label the bags with the date and store them in the freezer for up to 12 months.
- Thaw frozen Brussels sprouts in the refrigerator overnight before using them in your meal prep recipes.
What are some creative ways to use leftover Brussels sprouts?
If you have leftover cooked Brussels sprouts from your meal prep, here are some creative ideas:
- Add them to omelets or frittatas for a nutritious breakfast.
- Toss them into pasta dishes or stir-fries for added texture and flavor.
- Purée them into soups or stews for a creamy and nutritious boost.
- Chop them up and incorporate them into grain bowls or Buddha bowls.
- Blend them into a smoothie for a unique twist on your morning drink.
