How much protein is in crispy lemon parmesan smashed brussels sprouts with pomegranate?

Each of the 4 servings has 9 g of protein, 7 g of fiber and 222 calories, calculated from USDA FoodData Central values for every ingredient.

What can I substitute in crispy lemon parmesan smashed brussels sprouts with pomegranate?

Pecorino Romano instead of parmesan — saltier and sharper, so reduce the seasoning salt to a pinch.. Dried cranberries instead of pomegranate seeds — sweeter and chewier, and easier to find out of season, but you lose the juicy burst.. A drizzle of balsamic glaze instead of lemon juice — adds a sweet, tangy finish that suits the holidays.. Toasted chopped walnuts or almonds scattered on top — adds extra crunch and a nutty flavor..

Crispy Lemon Parmesan Smashed Brussels Sprouts with Pomegranate

Smashed Brussels sprouts with parmesan, roasted until the edges crackle, then topped with garlic, lemon zest, chili flakes and juicy pomegranate seeds.

Prep: 15 min
Cook: 38 min
Rest: 5 min
Serves: 4

Crispy Lemon Parmesan Smashed Brussels Sprouts with Pomegranate — Smashed Brussels sprouts with parmesan, roasted until the edges crackle, then topped with garlic, lemon zest, chil — Illustration generated by AI · SDXL

Crispy Lemon Parmesan Smashed Brussels Sprouts with Pomegranate is a vegetarian side recipe made with Brussels sprouts, kosher salt, extra-virgin olive oil. It takes 53 minutes of hands-on time, plus 5 minutes resting, serves 4, and each serving has 222 calories, 9 g of protein and 7 g of fiber.

Boiling the sprouts first makes them soft enough to flatten. The flat pieces have more surface touching the hot pan, so the leaves turn crisp while the centers stay tender. The parmesan and garlic go on only for the last few minutes, so the cheese melts into lacy, crunchy bits and the garlic doesn't burn. Lemon and pomegranate at the end cut through the richness and add some color.

Ingredients

4 servings

1½ lbBrussels sprouts, trimmed, similar-sized (halve any very large ones)
3 tbspextra-virgin olive oil, divided
¼ tspblack pepper, freshly ground
½ cupparmesan, finely grated (use a vegetarian, animal-rennet-free brand)
3 clovesgarlic, minced
¼ tspred pepper flakes
1 tsplemon zest
1 tbspfresh lemon juice
⅓ cuppomegranate seeds
2 tbspflat-leaf parsley, chopped (optional)

Sprouts

1 tbspkosher salt, for the cooking water

Topping

½ tspkosher salt, for seasoning

Kit: large pot, colander, large rimmed baking sheet, flat-bottomed glass or measuring cup, fine grater or microplane

Tips

Pick sprouts that are about the same size so they cook through and smash evenly.
Don't skip the drying step. Wet sprouts steam in the oven instead of crisping.
Use a dark metal baking sheet for the best browning. On a light-colored pan, add a few minutes to the roasting time.
Check the parmesan label for animal rennet. Traditional Parmigiano-Reggiano is not vegetarian.

Swap ideas

Pecorino Romano instead of parmesan: Saltier and sharper, so reduce the seasoning salt to a pinch.
Dried cranberries instead of pomegranate seeds: Sweeter and chewier, and easier to find out of season, but you lose the juicy burst.
A drizzle of balsamic glaze instead of lemon juice: Adds a sweet, tangy finish that suits the holidays.
Toasted chopped walnuts or almonds scattered on top: Adds extra crunch and a nutty flavor.

The numbers

222kcal per serving

Protein9 g

18% DV

Fiber7.2 g

26% DV

Carbs20.5 g

7% DV

Fat13.6 g

17% DV

Everything else · 4 servings per recipe

Saturated fat: 3.1 g 16%
Sugars: 5.9 g
Sodium: 2259 mg 98%
Potassium: 732 mg 16%
Calcium: 165 mg 13%
Iron: 2.6 mg 14%
Vitamin C: 149 mg 166%
Vitamin B12: 0.14 µg 6%

% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.

Sources: Brussels sprouts, raw, Salt, table, Oil, olive, salad or cooking, Spices, pepper, black, Cheese, parmesan, grated, Garlic, raw, Spices, pepper, red or cayenne, Lemon peel, raw, Lemon juice, raw, Pomegranates, raw

Method

Heat the oven to 425°F (220°C) with a rack in the upper-middle position. Bring a large pot of water to a boil and add 1 tbsp salt.
Add the Brussels sprouts and boil until a paring knife slides into the center of the largest one with little resistance, 8–10 minutes. Drain them in a colander and let them steam-dry for 5 minutes. Dry sprouts crisp better.
Brush a large rimmed baking sheet with 1 tbsp olive oil. Spread out the sprouts cut-side down (or stem-side down if whole), leaving space between them.
Press each sprout down with the bottom of a sturdy glass or measuring cup until it's about 1/2 inch thick and the leaves fan out a little. It's fine if a few leaves come loose; they turn into crunchy chips.
Drizzle or brush the tops with the remaining 2 tbsp olive oil, then season with 1/2 tsp salt and the black pepper.
Roast until the bottoms are deep golden and the edges are browned and crisp, 20–25 minutes. Lift one sprout with a spatula to check the underside.
While the sprouts roast, mix the parmesan, garlic and red pepper flakes in a small bowl. Sprinkle it evenly over the sprouts and return them to the oven until the cheese has melted and turned lightly golden and lacy, 6–8 minutes.
Move the sprouts to a platter. Sprinkle with the lemon zest and lemon juice, then scatter the pomegranate seeds and parsley, if using, on top. Serve hot.

Storage: These taste best right out of the oven. Refrigerate leftovers without the pomegranate in an airtight container for up to 2 days. Reheat on a baking sheet at 425°F for 6–8 minutes to crisp them again, then add fresh pomegranate seeds.

Questions

How much protein is in crispy lemon parmesan smashed brussels sprouts with pomegranate?: Each of the 4 servings has 9 g of protein, 7 g of fiber and 222 calories, calculated from USDA FoodData Central values for every ingredient.
Is crispy lemon parmesan smashed brussels sprouts with pomegranate vegan?: No, it's vegetarian rather than vegan because it contains parmesan. Everything else in it is plant-based.
How long does crispy lemon parmesan smashed brussels sprouts with pomegranate take to make?: 15 minutes of prep and 38 minutes of cooking, so 53 minutes of hands-on time, plus 5 minutes of unattended resting.
Can you make crispy lemon parmesan smashed brussels sprouts with pomegranate ahead?: These taste best right out of the oven. Refrigerate leftovers without the pomegranate in an airtight container for up to 2 days. Reheat on a baking sheet at 425°F for 6–8 minutes to crisp them again, then add fresh pomegranate seeds.
What can I substitute in crispy lemon parmesan smashed brussels sprouts with pomegranate?: Pecorino Romano instead of parmesan — saltier and sharper, so reduce the seasoning salt to a pinch.. Dried cranberries instead of pomegranate seeds — sweeter and chewier, and easier to find out of season, but you lose the juicy burst.. A drizzle of balsamic glaze instead of lemon juice — adds a sweet, tangy finish that suits the holidays.. Toasted chopped walnuts or almonds scattered on top — adds extra crunch and a nutty flavor..
Does crispy lemon parmesan smashed brussels sprouts with pomegranate contain gluten or nuts?: None of the ingredients are a source of gluten, tree nuts or peanuts. That is a statement about the ingredient list, not a guarantee about the brands you buy — always read the labels if you're cooking for an allergy.

Nutrition is calculated from USDA data for every ingredient — how we work it out.

Published October 1, 2026 ·Italian-American