Roasted Maple Mustard Brussels Sprouts

Roasted Maple Mustard Brussels Sprouts

Everyday I'm Brusselin

I’m not even kidding though! I could totally eat roasted brussels sprouts daily and never get sick of them!

Especially if they’re these Roasted Maple Mustard Brussels Sprouts!

Whats's the Benefit of Brussels Sprouts?

Brussels Sprouts are rich in Fiber

Brussels Sprouts contain 4g of Fiber per serving which is about 13% of the recommended daily intake for an adult!

The high fiber content of brussels sprouts can help reduce inflammation, control blood sugar levels which is helpful for those with diabetes, help with digestion (constipation/ diarrhea) due to it’s high fiber content as well as play an important in the gut.

Brusseles sprouts help feed the good bacteria in the gut which in turn help boosts your immunity, mood and fight free radicals in the body. For more about free radicals visit my post here where I talk about the benefits of fighting free radicals within the body with the help of food.

They are rich in Vitamin K

Brussels Sprouts contain about 130% of your recommended daily intake of vitamin K per 1/2 cup serving!

Vitamin K helps with wound healing by aiding in the clotting factor of blood.

Vitamin K also plays a role in bone formation and mineralization so it is an essential vitamin to keep your bones strong and can prevent the risk of fractures later in life. It is a fat soluble vitamin so eating food rich in vitamin K with a fat source will help with absorption!

They contain ALA Omega 3 Fatty Acids

You might think the only way to get those heart healthy omega 3 fatty acids is through fish or fish oil… but think again!

Brussel sprouts contain 135mg of Omega 3s in 1/2 cup serving (about 12% of your daily omega 3 requirements).

Omega 3 fatty acids have been shown to help reduce triglycerides, overall inflammation in the body, insulin resistance, and may help fight cancer due to it’s antioxidant properties

Brussels Sprouts are a gut friendly vegetable

In a recent study published about the effects of consuming brussel sprouts related to the gut microbiome the researchers found that the human gut bacteria composition was altered by an increase in brussels sprouts consumption, which could ultimately influence gut metabolism of bioactive food components.

In other words the consumption of brussels sprouts increase the good bacteria living in your gut which could help promote digestion and eliminate more harmful bacteria.


A little Sweet and Spicy!

Now that you know all about the benefits of brussels sprouts here’s a little more information about the recipe!



  • Brussels Sprouts (duh!)
  • Red onion (optional)
  • Spicy Mustard
    • I used Primal Kitchen’s mustard
  • Avocado Oil
  • Maple Syrup
  • Apple Cider Vinegar
  • Garlic Powder
  • Salt and Pepper

This may look like a lot but it’s really not that time or energy intensive.

All you really need to do is wash and cut the brussels sprouts (and onion if using), then combine the rest of the ingredients into a small bowl or mason jar and mix well. 

I like using a mason jar for my dressings because it makes it easy to combine, shake, and pour over salads or veggies.

Once you cover the brussels and onion in the dressing place a sheet of parchment paper over a baking sheet and pour the veggies onto the pan. Roast in the oven at 350 F for about 35-40 minutes depending on the oven or desired crispness.

Once cooked to your liking take them out and enjoy with just about anything!

I ended up eating this with salmon and had the leftovers in a salad a few days later!

roasted brussles

Roasted Maple Mustard Brussel Sprouts

These brussel sprouts will be a fall favorite! Made with spicy mustard, maple syrup and avocado oil they are crispy with a touch of sweet and spicy!
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 7 hours 45 minutes
Course Side Dish
Cuisine American
Servings 4 servings
Calories 55 kcal


  • Oven


  • 1 lb Brussel Sprouts cut in half
  • 1 red onion optional
  • 2 tbsp Spicy Mustard
  • 2 tbsp avocado oil
  • 1 tbsp maple syrup
  • 2 tbsp Apple Cider Vinegar
  • ½ tsp garlic powder
  • ½ tsp black pepper
  • 1/4 tsp salt


  • Cut the brussel sprouts (and red onion if using) and add to a large mixing bowl.
  • Combine the remaining ingredients in a smaller bowl and mix well.
  • Pour the marinade over the vegetables. Coat and roast in the oven at 350°F for 35-40 minutes depending on oven
Keyword brussel sprrouts, maple, mustard, roasted, sidedish, vegetables

Let me know your thoughts!