Roasted Brussels Sprouts

Tanya Eisenwasser

Print Recipe

Brussels sprouts roasted until browned and crispy.

Prep 5 min

Cook 25 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 1 pound Brussels sprouts, halved
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt
• Black pepper (optional)

Instructions

1. Preheat your oven to 425°F (218°C).
2. Trim the ends of the Brussels sprouts and cut in half lengthwise.
3. Toss with olive oil, salt, and pepper if using.
4. Spread cut-side down in a single layer on a baking sheet.
5. Roast for 20-25 minutes, without stirring, until deeply browned on the bottom and tender.
6. Serve immediately.

Tips & Substitutions

• Place cut-side down on the baking sheet for maximum caramelization. Don't stir. Leaving them undisturbed is what makes the bottoms crispy.
• Use two pans if needed. Overcrowding steams instead of roasts, and you'll miss the browning.
• A drizzle of maple syrup in the last 5 minutes of roasting makes them sweeter.
• Swap olive oil for butter if you tolerate dairy. It adds a rich, nutty flavor.
• Broccoli florets can be roasted the same way at the same temperature if you prefer a milder flavor.

Why This Works

Brussels sprouts. Naturally low in histamine and generally well tolerated. They're a cruciferous vegetable that provides fiber and nutrients without introducing common triggers.

Olive oil. A fresh, unfermented fat that's widely used in low histamine cooking. It helps achieve crispiness without problematic ingredients.

High-heat roasting. Cooking at 425°F (218°C) caramelizes the natural sugars quickly, so you get great flavor from just oil and salt. No sauces or seasonings needed.

Freshness. Buying fresh Brussels sprouts and cooking them right away is ideal. Freshness matters more than food lists when managing histamine intolerance.

Storage

Best served immediately for the crispiest texture. Leftovers can be refrigerated in an airtight container and eaten within 24 hours, though they will lose their crunch. Reheat in a hot oven at 400°F (200°C) for 5 minutes rather than microwaving.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.