High-Protein Brussels Sprouts Recipes: 5 Dinners With 35 g+ Protein
Brussels sprouts are in season from October to March and taste far better roasted than boiled. Paired with chicken, salmon, eggs or lean mince they make a quick dinner with 35 g of protein or more.
For a vegetable, Brussels sprouts are fairly high in protein – about 3 to 4 g per 100 g – and very filling thanks to their fibre. Roasting at high heat makes them nutty and takes away the bitterness.
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The formula (per portion)
- 250 g Brussels sprouts, halved
- 150 to 200 g protein: chicken, salmon, lean mince, eggs or tofu
- Carbs if you like: potatoes, pasta or rice
- Roast at 220 °C for 20 to 25 minutes – cut side down for the best browning.
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1. Sheet pan chicken with Brussels sprouts
Chicken thighs (skin off), Brussels sprouts, red onion and potatoes on one tray with mustard and honey. Roughly 45 g protein per portion.
2. Brussels sprouts bake
Sprouts and lean ham in an oven dish, covered with a quark and egg sauce and a little cheese. Roughly 38 g protein per portion.
3. Pasta with Brussels sprouts and chicken
Wholegrain pasta, roasted sprouts, chicken breast, garlic and parmesan. Roughly 42 g protein per portion.
4. Salmon and Brussels sprouts bowl
Roasted sprouts and salmon fillet on rice with a yoghurt and lemon sauce. Roughly 40 g protein per portion.
5. Air fryer Brussels sprouts with eggs
Crispy sprouts from the air fryer with 3 fried eggs and chilli – ready in 15 minutes. Roughly 25 g protein per portion.
Tip
Cook sprouts only until just tender – overcooked sprouts turn grey and taste sulphurous. More vegetable ideas: broccoli recipes, cauliflower recipes and sheet pan dinners.
How much protein should your dinner have? The free protein calculator shows your target per meal.
More dinners like these: The High-Protein Cookbook, with protein and calories for every recipe.
Free: 10 High-Protein Foods Worth Building Meals Around.
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Frequently asked questions
How much protein do Brussels sprouts have?
About 3 to 4 g per 100 g. For a vegetable that is high, but you still need a main protein source.
How do I make Brussels sprouts less bitter?
Roast them at high heat or fry them cut side down. Browning brings out sweetness and removes most of the bitterness.
Can I use frozen Brussels sprouts?
Yes. Roast them straight from frozen, just add 5 to 10 minutes.
Protein values are approximate and vary by brand and portion. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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