How to Cook Frozen Brussels Sprouts
Here are some recipe ideas to get you started:
- Roasted Brussels Sprouts with Parmesan and Garlic: Toss frozen Brussels sprouts with olive oil, Parmesan cheese, and garlic powder. Roast until tender and crispy.
- Creamy Brussels Sprouts Mash: Steam or roast, then mash with butter, milk, and your favorite seasonings for a creamy side dish.
- Brussels Sprouts Gratin: Layer cooked Brussels sprouts with creamy sauce and cheese, then bake until golden and bubbly.
- Crispy roasted side dish: Toss with olive oil, salt & pepper, roast until the edges caramelize.
- Hearty soups & stews: Add directly to simmering broths for added depth and nutrition.
- Cheesy gratin or stir-fry: Combine with cheese, garlic, or mixed veggies for hearty meals.
Basic Cooking Methods:
- Steamer: Place sprouts in a steamer basket over simmering water, cover, and cook for 12 minutes.
- Casserole: Add sprouts to simmering water and cook for 6 minutes.
- Pressure Cooker: Cook for 8 minutes after the cooker begins whistling.
- Microwave (300g): Place in a microwave-safe dish with water, cover, and cook for 9 minutes.
| Average Nutritional Values (serving size 100g) | Per 100 g |
| Calories | 41 | * |
| Total Fat | 0.4 g | 1% |
| Saturated Fat | 0.1 g | 0% |
| Total Carbohydrates | 7.9 g | 3% |
| Dietary Fiber | 3.8 g | 14% |
| Sugars | 2 g | |
| Protein | 3.8 g | |
| Sodium | 10 mg | 0% |
| Vitamin D | 0% |
| Calcium | 2% |
| Iron | 5% |
| Potassium | 8% |
*Percent values are based on a 2000-calorie diet.
Storage & Shelf Life
- Store Brussels sprouts in the freezer at –18 °C (0 °F) or below until the "best before" date indicated on the packaging.
- Do not refreeze thawed product. If thawed, cook immediately to preserve quality and safety.
- For best texture and flavor, consume within 8–12 months of freezing. Prolonged storage may slightly reduce crispness but retains nutritional value.
