Finally! A snack that is both tasty and healthy, and delivers a satisfying crunch with every bite—it’s Brussels Sprout Chips!
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I’ve tried many recipes over the years that promise to satisfy my craving for salt (i.e., potato chips) with something that is just as delicious but totally good for you. There have been some contenders (kale chips, I’m looking at you) but none made it possible for me to cut out chips completely. But with this recipe for Brussels Sprout Chips, I think we have a winner.
It comes down to texture. The leaves of brussels sprouts are light and flaky yet firm enough to bear a bit of oil and salt. They leave me satiated without making me feel icky that I just consumed so much of a snack. And because of the oil and salt (the amount of which I control, unlike being at the mercy of Mr. Pringle) I feel like I got a treat, which I TOTALLY deserve at the end of a long day. It’s also a nice feeling eating a snack that is considered a serving of veggies.
I’m not saying you never need to eat potato chips again. But you may find these brussels sprout chips a healthy alternative so that you can cut down on the times you pop open a bag.
Are Brussels Sprout Chips Healthy?
Brussels sprouts are very good for you. They contain fiber, vitamins, minerals, and antioxidants—not bad for an evening snack! Whether you opt for ghee or olive oil, you’ll be using a healthy fat. Salt is high in sodium so don’t overdo it when adding it to the flakes. And because the flakes are baked, not fried, they maintain their nutritional value while keeping the fat and calories down. This simple snack lends itself to a number of diets, including vegetarian, vegan, gluten-free, keto, paleo, Mediterranean, and whole30, so no matter who you have over, you should be able to serve them a bowl.
How do you Write/Spell ‘Brussels Sprouts’
We interrupt this recipe for a brief lesson in English usage (or is that Belgian usage?). These sprouts grew in popularity in Brussels, which is where they get their name. So, yes, they could be spelled with a capital B and an ‘s’ at the end (but no apostrophe). You will have noticed, however, that I refrain from doing so. That’s because the term has grown so popular, its tie to Belgium has been overlooked. Hence, a lowercase ‘b’. It’s the same way many publications will spell ‘french fries’ with a lowercase ‘f’. So, while you would be correct for capitalizing it, most modern publications will opt for the smaller letter.
INGREDIENTS
- 2 cups brussels sprout leaves (outer leaves from 2 lb. of sprouts)
- 2 tbsp melted ghee (or olive oil)
- kosher salt (to taste)
- lemon zest (optional)
INSTRUCTIONS
Preheat
Get your oven hot and ready for the brussels sprout leaves.
Mix
Toss the leaves with your choice of healthy fat and a sprinkle of salt.
Arrange
Lay the leaves out on trays lined with parchment for easy baking.
Bake
Watch as they crisp up to perfection in the oven.
Zest & Enjoy
Add a touch of lemon zest and enjoy your crispy snack immediately.
Devour!
FAQs & Tips
One of the reasons these chips can replace potato chips is their crispness, which they will lose if you don’t eat them immediately (especially if you’ve already added the oil). If you do want to keep them around longer, put them in an airtight container or paper bag and store them in the pantry for a few days. If you find, after going back to them, that they’ve lost their crispness, you can try resuscitating them with a few minutes back in the oven.
Seasoning, herbs, and spices are my preferred addition here. The flakes are the stars are the show, so I tend to keep my fixins to a minimum. I’m talking about onion powder, garlic powder, paprika, chili powder, cumin, Italian seasoning, parsley, rosemary, thyme, oregano… basically, if it’s in your spice rack, give it a try. For something more substantial, look at grated Parmesan cheese (or nutritional yeast for a vegan option), bacon bits, dried cranberries or raisins, or chopped nuts. Just make sure you get the balance right. Remember, it’s all about the sprouts.
First, use healthy-looking leaves. Brown and wilting ones should be discarded. Second, dry them off. Any moisture will carry over into the oven and soggy them out. Next, don’t overdo it with the oil. In fact, an oil spray may be useful here given the delicate nature of the leaves. Also, spread out the leaves on the baking sheet. If you overcrowd them, they will basically steam each other with their own heat. Go easy on the spices and seasoning; some have more moisture than you think. Bake them at the right temperature and for the right amount of time. And if you have a wire rack, place the leaves atop it while in the oven. This way the heat can access them from all angles and make for crispier, evenly cooked leaves.
Other Healthy Snacks Worth Trying
Just because it’s called a snack, it doesn’t have to be naughty. Here are some of my faves that you don’t have to feel guilty about reaching for to satisfy that post-dinner craving. First, Homemade Gummies! I bet you didn’t see that coming, right? But these little guys only have two ingredients. Check them out. I’m also going to recommend Sugar-Free Keto Low-Carb Granola Bars. Growing up, I ate granola bars every day. I would learn later on that those were far from healthy, so I’ve rectified that with this recipe. Last, I’m going with something simple: Air-Fryer Hard-Boiled Eggs. They are, in my mind, the perfect snack.
Ingredients
- 2 cups brussels sprout leaves outer leaves from 2 lb. of sprouts
- 2 tbsp melted ghee or olive oil
- kosher salt to taste
- lemon zest optional
Instructions
- Preheat your oven to 350°F.
- In a large bowl, toss the brussels sprout leaves with melted ghee (or your choice of oil) and a pinch of kosher salt until well coated.
- Line two baking trays with parchment paper and spread the leaves out in a single layer, avoiding overlap for even crisping.
- Bake in the preheated oven for 8-10 minutes, or until the leaves are crispy and have turned a golden brown at the edges.
- If desired, grate some fresh lemon zest over the baked chips for a zesty flavor boost, then serve immediately and DEVOUR!
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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