Brussels sprouts are a highly nutritious vegetable that can be a delicious addition to many meals. However, on their own, brussels sprouts have a fairly bitter taste that some find unappealing. The key to enjoying brussels sprouts is to pair them with proteins and ingredients that complement their flavor profile. When thoughtfully paired, brussels sprouts take on an entirely new dimension of flavor. The right protein can balance out the bitterness of brussels sprouts and allow their nutty, robust flavor to shine.
What are brussels sprouts?
Brussels sprouts are a cultivar of the same plant species that includes cabbage, broccoli, cauliflower, kale, and collard greens. They grow as several small, compact heads along a single stalk. Brussels sprouts are typically about 1-3 inches in diameter.
These mini cabbages pack a nutritional punch. Some of the key nutrients found in brussels sprouts include:
- Fiber – A 1 cup serving provides 3-4 grams of fiber, supporting digestive and heart health.
- Vitamin K – Brussels sprouts are an excellent source of vitamin K. Just a 1 cup serving provides over 150% of your recommended daily value.
- Vitamin C – With over 75% of your vitamin C needs in a 1 cup serving, brussels sprouts are an great vegetable source of this antioxidant nutrient.
- Folate – Important for cell function and tissue growth, brussels sprouts provide at least 10% of your daily folate needs.
- Vitamin A – In the form of antioxidant carotenoids, brussels sprouts provide vitamin A to support immune function and healthy vision.
- Iron – As a plant-based source of iron, brussels sprouts provide 3 milligrams per cup cooked.
- Potassium – A mineral that supports nerve transmission and heart health, brussels sprouts provide a noteworthy amount with over 350 milligrams per cup serving.
In addition to vitamins and minerals, brussels sprouts provide antioxidants like kaempferol that protect against inflammation and cell damage. Research also links brussels sprouts to potential benefits for preventing cancer and heart disease due to their fiber, antioxidants, and other beneficial plant compounds.
However, there are two potential drawbacks with brussels sprouts for many people:
- They have a bitter, almost astringent taste, especially when raw.
- They can cause bloating and gas due to their fiber content and the compounds that give them a sulfurous odor.
That’s where pairing brussels sprouts with the right ingredients and cooking methods comes in! When brussels sprouts are thoughtfully combined with complementary proteins and ingredients, their bitterness fades and allows their robust, nutty flavor to take center stage.
What causes the bitter taste in brussels sprouts?
There are a few key substances responsible for the bitter flavor of raw brussels sprouts:
- Glucosinolates – These sulfur-containing compounds are found in brussels sprouts and all cruciferous vegetables. They have a bitter taste.
- Sinigrin – A specific glucosinolate present in brussels sprouts that imparts a pungent, hot taste.
- Phenolic compounds – These antioxidant compounds tend to be bitter and astringent.
Cooking brussels sprouts reduces some of their intrinsic bitterness. Heat breaks down the glucosinolates and phenolic compounds responsible for the sharp flavor.
Different cooking methods have varying effects. Roasting brussels sprouts caramelizes their natural sugars, balancing out bitterness with sweetness. Boiling decreases more of the bitter and sulfur compounds but can cause a loss of texture and flavor if overcooked.
No matter the cooking method, pairing brussels sprouts with umami-rich ingredients further reduces any lingering bitterness. Combining them with sweet and salty flavors also helps balance and round out their taste.
What proteins pair best with brussels sprouts?
When choosing a protein to serve alongside brussels sprouts, the most complementary options will have savory, rich, and salty flavors to counterbalance the vegetal bitterness. Here are some of the best proteins to pair with brussels sprouts:
Bacon
It’s a classic combination for a reason. The smoky, salty, savory flavor of bacon perfectly balances the bitterness of brussels sprouts. The crunchy, fatty texture also contrasts nicely with the sprouts. To prepare, cut raw bacon into 1/2 inch pieces (lardons) and cook until crispy. Toss the cooked brussels sprouts with the bacon and bacon fat.
Pancetta
Pancetta is Italian cured pork belly that contributes similar flavors as bacon. It has a little less smoke and a bit more seasoning. Cook diced pancetta in a pan until crispy before tossing it with roasted or sauteed brussels sprouts. The salty, umami qualities help offset any bitter notes.
Prosciutto
Sliced prosciutto makes an upscale pairing with brussels sprouts. It has a delicate texture compared to bacon or pancetta. But when cooked until crisp, prosciutto has an incredible savory, salty taste that balances brussels sprouts beautifully. Use thin slices and cook over medium heat until crispy then top roasted brussels sprouts.
Ham
Chopped baked ham balances brussels sprouts with its classic salty flavor. For a simple dish, saute chopped ham in a pan until browned. Add halved brussels sprouts and continue cooking until tender. The natural ham juices enhance the sprouts’ flavor.
Sausage
Hearty, seasoned sausages like Italian, chorizo, bratwurst, and andouille all pair fantastically with brussels sprouts. Brown crumbled sausage in a pan then add brussels sprouts to roast together until caramelized. The rich, meaty flavors counter the vegetal notes of the sprouts.
Chicken
Lean chicken can seem too delicate on its own to stand up to brussels sprouts. But richly-seasoned chicken – seared, sauced, or marinated – makes an excellent match. Fried chicken is a stellar choice, with the crunchy coating and savory meat balancing the sprouts. Simmer brussels sprouts in chicken stock for added flavor.
Pork
In addition to bacon and ham, regular pork loin or chops pair well with brussels sprouts after being seasoned amply. The pork contributes hearty, savory juiciness that soaks into the sprouts. Make sure to cook the pork thoroughly until done but not dry or overcooked. Try a maple mustard glaze on pork chops to accent roasted brussels sprouts.
Beef
For steak lovers, beef pairs brilliantly with brussels sprouts. The rich, minerally flavor of beef is the perfect foil for the vegetables’ bitterness. Cook steak to desired doneness then slice and serve alongside roasted or sauteed brussels sprouts. For added crave-worthy flavor, drizzle balsamic glaze over the top.
Fish
More delicately-flavored than meat, fish benefits from strong seasonings or sauces when paired with brussels sprouts. Salmon is a popular choice, with its buttery texture and richness. Cook the salmon until medium doneness and top with a mustard dill sauce to complement roasted sprouts. Oilier fish like trout and mackerel also stand up well.
Shellfish
Sauteed shrimp, scallops, or mussels make stellar additions to brussels sprouts side dishes. Their sweet brininess balances the vegetables beautifully. Cook the seafood just until done then toss with roasted brussels sprouts, seasoning, olive oil or butter, and fresh herbs. Top with grated parmesan for added richness.
What ingredients best complement brussels sprouts and protein?
Beyond pairing brussels sprouts with a compatible protein, adding complementary ingredients can take the dish to the next level. Here are some excellent mix-ins when serving brussels sprouts with protein:
Oils and Fats
Rich oils and fats help mellow brussels sprouts’ bite and carry flavor. Opt for cooking fats like:
- Olive oil
- Butter
- Bacon fat
- Duck fat
Nut oils like walnut and hazelnut also lend fabulous flavor when drizzled over roasted brussels sprouts paired with chicken, pork, or fish.
Nuts and Seeds
Toasted nuts and seeds enhance texture and taste when added to brussels sprouts and protein dishes:
- Walnuts
- Pecans
- Almonds
- Pine nuts
- Pepitas
- Sunflower seeds
- Sesame seeds
Pine nuts and sesame seeds are especially complementary. Toast them in a pan with a little oil then sprinkle over sprouts before serving.
Dried Fruit
A touch of sweetness from dried fruits offsets brussels sprouts’ bitterness:
- Dried cranberries
- Raisins
- Currants
- Dried cherries
- Apricots
- Dates
Chop dried fruits into smaller pieces before tossing with brussels sprouts and proteins.
Fresh Herbs
Aim for bold, aromatic herbs that hold their own against brussels sprouts:
- Rosemary
- Thyme
- Oregano
- Sage
For seafood pairings, fresh dill, tarragon and parsley are also excellent.
Citrus Juice and Zest
A squirt of lemon or orange juice brightens up sprouts’ flavor. Grated citrus zest also adds fabulous fruity notes. Use lemon for poultry and fish dishes, and orange for pork or beef.
Spices and Seasonings
Warm spices, garlic, shallots, and umami-boosters make savory additions:
- Paprika
- Cinnamon
- Nutmeg
- Mustard
- Chili powder
- Ginger
- Garlic
- Shallots
- Soy sauce
- Worcestershire sauce
Crunchy Toppings
For texture contrast, top brussels sprouts and protein with:
- Chopped nuts
- Crispy bacon pieces
- Panko breadcrumbs
- Sesame seeds
- Fried shallots
- Crumbled cheese
Cheese
Melted or shredded cheese enhances richness:
- Cheddar
- Parmesan
- Gruyere
- Fontina
- Blue cheese
- Goat cheese
Aim for full-flavored cheeses that balance bitterness.
Cream and Butter
Stirring in a spoonful of heavy cream, creme fraiche, or cold butter at the end brightens flavor. The dairy fat rounds it out deliciously.
Vinegar
Splash of an aged vinegar adds depth of flavor. Balsamic, sherry, red wine, and apple cider vinegars all pair beautifully.
Mustard
Spicy, tangy mustard is a stellar match for brussels sprouts. Mix in whole grain or dijon mustard. Also use mustard-based vinaigrettes for dressing roasted sprouts.
Full Meal Ideas for Brussels Sprouts and Protein
Now that we’ve covered pairing strategies, here are some full meal ideas that bring brussels sprouts and complementary proteins together deliciously:
Brussels Sprouts with Chicken & Bacon
- Roasted brussels sprouts
- Bacon-wrapped chicken breasts
- Sticky mustard glaze drizzled over chicken and sprouts
- Toasted pecans
- Crumbled blue cheese
Brussels Sprouts & Sausage Sheet Pan Meal
- Halved brussels sprouts and diced potatoes roasted on a sheet pan
- Sliced onions and bell peppers
- Smoked sausage links, sliced
- Olive oil, paprika, garlic
- Chopped parsley
Shrimp and Brussels Sprouts Stir Fry
- Brussels sprouts sliced thin or shredded
- Sauteed shrimp
- Scallions
- Toasted sesame oil
- Soy sauce
- Ginger
- Sesame seeds
- Rice noodles
Steak & Roasted Brussels Sprouts
- Hanger, flank, or strip steak
- Roasted brussels sprouts with olive oil, salt, and pepper
- Sauteed shallots
- Balsamic glaze
- Toasted pine nuts
- Arugula salad
Prosciutto-Wrapped Cod & Roasted Brussels Sprouts
- Cod fillets wrapped in prosciutto
- Roasted brussels sprouts
- Walnuts
- Lemon olive oil
- Basil
- Creamy risotto or polenta
Pork Medallions & Orange Brussels Sprouts
- Pan seared pork medallions
- Shredded brussels sprouts sauteed with orange juice and zest
- Wild rice pilaf
- Pomegranate arils
- Dried cranberries
Quick Brussels Sprouts and Protein Meal Tips:
Looking for a fast weeknight meal? Here are some quick tips for pairing brussels sprouts with protein:
- Buy pre-cut and frozen brussels sprouts to roast or saute.
- Choose quick-cooking proteins like eggs, shrimp, thin pork chops, or chicken cutlets.
- Cook bacon or pancetta in the pan first then saut?? brussels sprouts in the rendered fat.
- Toss sprouts with jarred sauces or vinaigrettes to quickly add big flavor.
- Use pre-cooked ingredients like rotisserie chicken or frozen salmon fillets.
- Top sprouts and protein with quick add-ins like toasted nuts, lemon zest, grated parmesan, or soft goat cheese.
- Round out the meal with easy sides like microwavable grains or a bagged salad.
Conclusion
While brussels sprouts are nutritious and delicious, their flavor really shines when paired correctly with proteins and complementary ingredients. Choosing rich, savory proteins along with umami-boosting mix-ins balances the sprouts’ bitterness and allows their flavor complexity to develop. Take your brussels sprouts from bland to beautiful by pairing them with bacon or chicken, a flavorful sauce, toasted nuts, and other enhancers. With the right combinations, brussels sprouts can transform from drab to fab!