Easy Microwave Brussels Sprouts make a lightning-quick, healthy side dish. Done in 10 minutes or less!
Happy New Year! We’ve finally closed the door on the dumpster fire that was 2020. Have you made any New Year’s resolutions?
Phil and I resolved to average 80,000 steps each week and eat healthier food—including getting more vegetables in our diet. The American Heart Association recommends 4 ½ cups of vegetables each day.
Sometimes, coming up with a side-dish during busy times can be challenging, which is why you need an arsenal of easy, quick recipes like this one.
Can you microwave Brussels sprouts?
If you took a gander at the title of this post, you have probably guessed the answer to that question.
Yes, you can!
Lots of sprouts recipes involve roasting, boiling, or pan-frying—but making steamed Brussels sprouts in the microwave is incredibly easy and quick.
How to make Brussels sprouts in the microwave
First, cut off the stems and slice the sprouts in half (you can do this in advance and refrigerate the sprouts in an airtight container).
Next, prep your steamer. You can find microwave steamers in any kitchen store, but I use a DIY steamer. It consists of a large, BPA-free, microwave-safe bowl with a lid.
I add an inch of water to the bottom of the bowl, then set a microwave-safe colander inside.
My sprouts come out perfectly when I microwave on high for 3 minutes. But keep in mind that microwaves are variable.
The first time you make your Brussels sprouts in the microwave, experiment to find the ideal time. I suggest checking every minute until a paring knife slides into the sprout halves without any resistance. If it’s close but not quite there, microwave another 30 seconds and check again.
The sprouts should still be bright, vibrant green.
You can work ahead by cutting the stems off the sprouts and slicing them ahead. Then, refrigerate in an airtight container until you’re ready to steam them.
This means that the sprouts will be done in a matter of 7 minutes or less!
Brussels sprouts nutrition
Named for the capital of Belgium, Brussels sprouts are relatives of kohlrabi, broccoli, and kale—all members of the cruciferous family. Brussels sprouts grow on a stalk, but usually arrive in the produce section cut free.
Sprouts are nutrient-dense, containing vitamin K, C, and A, along with minerals like calcium, iron, and folate. They also have a lot of protein compared to many other vegetables, and a lot of fiber.
Because we steam our sprouts in the microwave, their nutrients won’t be leached out like they would if you boiled them.
Fresh or frozen Brussels sprouts?
This Brussels sprouts recipe is written for fresh sprouts.
To me, frozen sprouts are just gross: I find them very bitter. Not to mention that they’re easy to turn to mush however you cook them.
Jarred or canned sprouts have no place in this world outside of a bloody Mary. 🙂
What to eat with your sprouts
Brussels sprouts are a great side for just about anything. I frequently pair them with steaks, chicken, and fish. For example, the photo below shows the Brussels sprouts paired with a giant slab of Date Night Prime Rib Roast and a baked potato.
Should I save leftover Brussels sprouts?
Absolutely! If I have leftover Brussels sprouts, I love to chop them up and use them in a frittata with goat cheese. Or, sprinkle them over a green leaf salad.
That’s all there is to it. I hope that this recipe helps you deliver a serving of healthy vegetables that your family will love!
Stay safe. Stay well.
For more easy side dishes, try my Easy Skin-On Mashed Potatoes with Horseradish, Green Beans with Bacon and Onions, Sweet and Sauerkraut – Cabbage Bacon Onion Saute, or Skillet Pepper-Mushroom-Onion Stir-Fry.
- 1 lb. Brussels sprouts, stemmed and sliced in half
- 1 tbsp. unsalted butter, at room temperature
- ½ tsp. salt (or to taste)
- ¼ tsp. freshly ground black pepper
- Prep your steamer. You can find microwave steamers in any
kitchen store, but you can use a large, BPA-free, microwave-safe bowl with a lid and a microwave-safe colander that fits inside.
- Add an inch of water to the bottom of the bowl.
- Place the sprouts in the colander and lid the bowl loosely.
- Microwave until tender: check by piercing a few sprouts with a paring knife. The slice should slide in without any resistance (see Recipe Note #1).
- Carefully (avoid steam burns!) remove the colander with the sprouts and set aside. Drain the water from the bowl and dry.
- Add the sprouts back to the bowl, along with the butter, salt, and pepper. Mix until the butter is melted and toss to completely coat the sprouts. Serve.
- My sprouts come out perfectly when I microwave on high for 3 minutes. However, cooking time can vary quite a bit depending on the type of microwave you have. The first time you make the sprouts, I suggest checking every minute until they're tender. Then remember for the next time!
Nutrition Information:Yield: 4 Serving Size: ⅔ cup
Amount Per Serving: Calories: 67Total Fat: 3gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 8mgSodium: 315mgCarbohydrates: 8gFiber: 3gSugar: 2gProtein: 3g
Nutrition data provided here is only an estimate: if you are tracking this information for medical purposes, please consult a trusted external source. Thanks!