Gut Healthy Roasted Brussel Sprouts

Here's a gut-friendly Brussels sprouts recipe designed to support digestive health with fiber, prebiotics, healthy fats, and fermented ingredients.

Gut-Healthy Roasted Brussels Sprouts with Garlic Yogurt Dressing

Servings: 4
Prep Time: 15 minutes
Cook Time: 25 minutes

Why It's Gut-Friendly

• Brussels sprouts provide fiber and prebiotics that feed beneficial gut bacteria.

• Garlic contains prebiotic compounds that support the microbiome.

• Greek yogurt provides probiotics (live cultures) if using a yogurt with active cultures.

• Extra-virgin olive oil contains polyphenols that may support gut health.

• Pumpkin seeds add fiber, minerals, and healthy fats.

• Fresh herbs contribute beneficial plant compounds.

Ingredients

Brussels Sprouts

• 1½ lb (680 g) Brussels sprouts, trimmed and halved

• 2 tbsp extra-virgin olive oil

• ½ tsp sea salt

• ¼ tsp black pepper

• ½ tsp smoked paprika (optional)

Garlic Yogurt Dressing

• ¾ cup (180 g) plain Greek yogurt with live cultures

• 1 small garlic clove, finely grated

• 1 tbsp fresh lemon juice

• 1 tsp lemon zest

• 1 tbsp extra-virgin olive oil

• ¼ tsp sea salt

• 1 tbsp water (if needed to thin)

Topping

• ¼ cup (35 g) pumpkin seeds

• 2 tbsp fresh parsley, finely chopped

• 1 tbsp fresh dill, chopped

• 1 tbsp sauerkraut, drained and chopped finely (optional but excellent for gut health)

Instructions

Step 1: Prepare the Brussels Sprouts

1. Preheat oven to 425°F (220°C).

2. Wash and dry the Brussels sprouts thoroughly.

3. Trim the stem ends and cut each sprout in half.

4. In a large bowl, toss with:

   • 2 tbsp olive oil

   • ½ tsp salt

   • ¼ tsp pepper

   • ½ tsp smoked paprika

Step 2: Roast

1. Spread sprouts cut-side down on a large baking sheet.

2. Roast for 20–25 minutes, until:

   • Deep golden brown on the cut sides

   • Tender when pierced with a fork

   • Slightly crispy around the edges

Step 3: Toast the Seeds

While the sprouts roast:

1. Place pumpkin seeds in a dry skillet over medium heat.

2. Toast for 3–4 minutes, stirring frequently.

3. Remove once fragrant and lightly browned.

Step 4: Make the Dressing

In a small bowl, whisk together:

• ¾ cup Greek yogurt

• 1 grated garlic clove

• 1 tbsp lemon juice

• 1 tsp lemon zest

• 1 tbsp olive oil

• ¼ tsp salt

Add 1 tbsp water if you prefer a thinner dressing.

Allow the dressing to sit for 5 minutes so the garlic flavor develops.

Step 5: Assemble

1. Transfer roasted Brussels sprouts to a serving platter.

2. Drizzle with the garlic yogurt dressing.

3. Sprinkle with:

   • Toasted pumpkin seeds

   • Parsley

   • Dill

   • Chopped sauerkraut (if using)

Nutrition Highlights (Approximate Per Serving)

• Calories: ~220

• Protein: ~8 g

• Fiber: ~6–7 g

• Healthy fats: ~14 g

Optional Gut-Health Boosts

Choose one or two:

• Add 1 tbsp kimchi per serving.

• Toss with ½ cup cooked lentils for extra prebiotic fiber.

• Add 1 tbsp ground flaxseed over the finished dish.

• Finish with 1 tsp miso whisked into the yogurt dressing for additional fermented-food benefits.

This recipe balances roasted, savory flavors with creamy tanginess and provides multiple sources of fiber and beneficial microbes to support a healthy gut microbiome.