Recipes

Pan Fried Brussels Sprouts with Garlic and Lemon

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I have to be honest with you guys. Growing up as a kid, I used to hate Brussels sprouts. I knew they were good for me, but for some reason, I just couldn’t bring myself to enjoy them like I could with other green vegetables. However, as I got older and started making a conscious effort to eat healthier, I found ways to make certain foods more palatable. And wouldn’t you know it, I found myself not only tolerating the taste of Brussels sprouts but actually enjoying them from time to time. If you’re like me and a little on the fence about eating your greens, give this recipe a try. It truly does make the best effing pan-fried brussels sprouts ever.

brussels sprouts recipe
Serving Size
1
Calories/Serving
191

You don’t have to avoid bland and boring brussels sprouts so long as you find an enjoyable way to cook them that is still paleo-friendly. You can definitely learn to enjoy your healthy greens with this recipe for the best effing pan-fried brussels sprouts ever. Just fry them with some olive oil, garlic, lemon juice, salt and pepper and you’ll discover for yourself just how good brussels sprouts can be.

Garlic and Olive Oil – The Most Underrated Flavors Ever

Let’s be perfectly honest here. Brussels sprouts on their own are most definitely an acquired taste. Sure, it’s possible to enjoy them steamed or boiled all on their own, but why not fry them up in a pan with some olive oil and garlic instead? Same nutritional value only way more satisfying. When you make your Brussels sprouts this way, they transform into a whole new dish.

All it takes is about 30 seconds to make the garlic mixture that you’re going to put on your Brussels sprouts. Not only does the garlic add an incredibly potent flavor to the Brussels sprouts that makes them enjoyable to eat, but it’s also one of those vegetables that’s absolutely loaded with health benefits. Garlic is a great source of vitamin B6, calcium, iron, potassium, and other essential minerals. It’s also an amazing immune system booster, and research has shown it to be highly beneficial in preventing many cardiovascular issues like heart disease and stroke. (1)

prepping lemon and garlic

5 Reasons To Go with Cast Iron Pan

A cast iron pan may not be your first choice in the kitchen because it’s heavier and bulkier than other pans. However, there are certain benefits to using a cast iron pan. Here are some of them:

pan fried brussels sprouts

1. Non-stick – Cast iron pans, when seasoned correctly, are non-stick. This happens after the oil molecules have binded to the surface. For best results, do not soap your cast iron skillet. Instead, use salt as a scrub.

2. Hotter – Cast iron pans can withstand immense heat, which means they are perfect for searing everything from steaks to Brussels sprouts. This gives your food more flavor without overcooking. 

3. Heavy Duty – Cast iron pants can withstand almost anything. It doesn’t matter if you drop them or hit them on the kitchen counter. You can bet that they’ll still be in one piece the next day.

4. Economical – Cast iron pans are relatively inexpensive and last long with proper care. Avoid scratching the pan and don’t mix extreme hot and cold. Other than that, you shouldn’t have a problem with your pan.

5. Versatile – Cast iron pans can be used to make practically anything. From cookies to breakfast frittatas, you can’t go wrong with this multi-purpose pan.

To be fair, Brussels sprouts are an extremely healthy vegetable that provides many terrific health benefits. For years, I avoided them because I thought there was no way they could be made into a tastier dish, but boy was I wrong. This pan-fried recipe has changed the game, and I can’t wait to try out this recipe with other vegetables that I’m not too fond of. Next on my list: bittermelon. Let’s see if the garlic and olive oil can change my mind about those, too.

PS. For those who do enjoy the taste of Brussels sprouts, I’ve got something for you too: 

#1 – Warm Brussels sprout Salad with Mustard Vinaigrette

#2 – The Best Garlic Roasted Brussels Sprouts

#3 – Perfectly Roasted Brussels sprouts with Bacon

The recipes mentioned above have been tried and tested by many before you, so I’m sure you’ll enjoy them as well. They’re relatively simple to make too, so you don’t need tons of preparation time. Most of the ingredients are probably already in your kitchen, so you could probably even try them out right now if you can.


Want more paleo recipes? Take a look at the Paleo Grubs Book. With 470+ easy-to-prepare Paleo recipes in 17 categories, it is the only Paleo book you will ever need.

Ingredients

    • 1 pound Brussels sprouts, trimmed and halved
    • 3 tbsp olive oil
    • 2 garlic cloves, shaved
    • ½ lemon, juiced
    • ½ tsp salt
    • ¼ tsp black pepper

Directions

  1. In a large cast iron pan heat 2 tablespoons of olive oil over medium heat.
  2. Add the Brussels sprouts, cut side down, in the pan and cook 3-5 minutes.
  3. Turn the Brussels sprouts over and cook on the other side until nicely browned and tender, three to five minutes.
  4. Remove the Brussels sprouts from the pan.
  5. In the same pan add the remaining oil and garlic and cook for 30 seconds or until garlic begins to become fragrant.
  6. Drizzle the sprouts with garlic olive mixture and lemon juice, season with salt and black pepper and toss to combine.

Servings

Serving Size

1

Servings/Recipe

3

Nutrition Information

Calories

191

Carbohydrates

15.2 g

Fat

14 g

Sugar

3.6 g

Protein

5.4 g

Fiber

6.1 g

Calories 191 kcal
Potassium 612.9 mg
Vitamin A 57.6 µg
Vitamin C 134.3 mg
Folic Acid (B9) 93.4 µg
Sodium 410.7 mg

Print Recipe

  1. I used to turn my nose up at Brussels sprouts as the couple of times I had them, they were quite bitter and I did not like them at all! Then I came across an article about eating more veggies and they listed Brussels sprouts. The thing that caught my eye was, they said to choose only smaller Brussels sprouts as the bigger ones tend to be on the bitter side and not as flavorful. So I decided to try them again. I LOVE them now! Amazing the difference in taste and most of my family will eat them as well. Definitely a fan for life.

  2. I am a bit weird I guess but Iv’e always loved brussel sprouts and the other hated vege by most and that’s broad beans.Love them just by themselves with a bit of salt,pepper and a little olive oil spread but also love doing something totally different with them to so looking forward to trying your pan fry recipe.I’m salivating already.

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