Roasted Marinated Brussels Sprouts with Yogurt Sauce

Forget boring, bland Brussels sprouts. This recipe for marinated Brussels sprouts transforms those little green guys into flavor bombs you won’t be able to resist. To add a touch of creamy luxury (without the guilt!), we’re serving these glazed Brussels sprouts with a simple garlic yogurt sauce.

Baked Brussels sprouts with yogurt sauce on an off-white plate.

Recipe Video

Ingredients

(You can find the exact measurements and instructions in the printable recipe card at the end of this page.)

Ingredients for marinated Brussels sprouts

Labelled ingredients for marinated Brussels sprouts recipe.
  • Brussels sprouts: Choose fresh bright colored ones.
  • Vinegar: Apple cider vinegar gives a fruity twist.
  • Spices
    • Cayenne pepper
    • Paprika
    • Black pepper
    • Cumin
    • Onion powder and garlic powder
  • Fresh herbs: Thyme or rosemary
  • Others: honey and lemon juice to balance the spices.

Ingredients for garlic yogurt sauce

Labelled ingredients for garlic yogurt sauce

How to make marinated Brussels sprouts

Marinate Brussels sprouts

The marinating process tenderizes Brussels sprouts and helps the inner layers absorb the flavors.

Trim the ends of the Brussels sprouts and halve them. Don’t worry about the loose outer leaves. They can be stored and used in recipes like Brussels sprouts curry.

Prepare the marinade by mixing together: apple cider vinegar, lemon juice, honey, cayenne pepper, paprika, cumin, black pepper, salt, garlic powder, onion powder, olive oil and fresh thyme.

Brussel sprout marinade in a small bowl.

Add the marinade to the sprouts and mix well. Let them marinate for a minimum of 30 minutes.

Roast marinated Brussels sprouts

Preheat the oven to 180°C/356°F.

Line a sheet pan with parchment paper. Arrange the marinated Brussels sprouts cut-side down on the sheet pan. (Reserve the excess marinade.)

Marinated Brussel sprouts arranged in rows on a sheet pan lined with parchment paper.

Spray oil or non-stick spray. Roast in the oven for 20 to 25 minutes.

Remove the sheet pan from the oven. Let the sprouts rest for 5 minutes.

Marinated and roasted Brussel sprouts arranged in rows on a sheet pan lined with parchment paper.

Transfer the roasted Brussels sprouts to a large bowl.

Glaze roasted Brussels sprouts

Heat butter in a small pan. Add the excess marinade with ¼ cup of water.

Brussels sprouts marinade simmering in a small pan.

Simmer on low heat for 5 to 7 minutes until you get a saucy consistency.

Reduced Brussel sprouts marinade in a small pan.

Add the sauce to the Brussel sprouts. Toss until all of them are coated with the delicious sauce.

Brussels sprouts tossed with the sauce made from the marinade in a large bowl.

Make yogurt sauce

In a small bowl, whisk together: yogurt, minced garlic, lemon juice, honey, red pepper flakes and sea salt.

Serve the glazed Brussels sprouts drizzled with garlic yogurt sauce. Yum!

Marinated roasted Brussels sprouts with yogurt sauce on an off-white plate.

Why you’ll love this spicy marinated Brussels sprouts

As a health nut with a serious appreciation for deliciousness, I’m always looking for ways to make veggies exciting. This recipe for marinated roasted Brussels sprouts is a total winner.  Here’s why you’ll love it:

  • Sweet & Savory Explosion: These roasted Brussel sprouts are crispy on the outside, tender on the inside, and bursting with flavor.
  • Roasted to Perfection: The roasting process brings out the natural sweetness of the Brussels sprouts and gives them a satisfyingly crispy texture.
  • Glazed Brussels sprouts: The leftover marinade is reduced and tossed with the roasted sprouts for maximum taste.
  • Light & Creamy Dip: A simple garlic yogurt sauce makes these apple cider Brussels sprouts even more irresistible. You can also top it up with this sweet onion dijon vinaigrette.
  • Low-Cal & Easy: This recipe is perfect for busy weeknights when you want a flavorful and healthy side dish without the fuss.

So give these delicious, low-cal roasted Brussel sprouts a try.  You won’t be disappointed!

Marinated roasted Brussels sprouts with yogurt sauce on an off-white plate.

Marinated Brussels Sprouts Recipe

Forget boring, bland Brussels sprouts. This recipe for marinated Brussels sprouts transforms those little green guys into flavor bombs you won't be able to resist. To add a touch of creamy luxury (without the guilt!), we're serving these glazed Brussels sprouts with a simple garlic yogurt sauce.
Author: Sheeba
Prep Time 30 minutes
Cook Time 25 minutes
Total Time 55 minutes
Course Side Dish
Servings 4
Calories 149.5 kcal

Ingredients
  

Marinade

  • 500 grams (1.1 pounds) Brussels sprouts
  • 3 tablespoons apple cider vinegar
  • ½ teaspoon cayenne pepper
  • 1 teaspoon paprika
  • ½ teaspoon black pepper
  • ½ teaspoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon sea salt
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • 2 tablespoons lemon juice
  • 2 tablespoons fresh thyme leaves

To spray

  • ½ tablespoon olive oil or non-stick spray

Sauce

  • ½ teaspoon butter

Yogurt sauce

  • ½ cup yogurt
  • 1 clove garlic (minced)
  • 1 tablespoon lemon juice
  • ½ teaspoon red pepper flakes
  • ½ teaspoon sea salt
  • ½ teaspoon honey

STEP BY STEP IMAGES

Scroll back to find detailed recipe photos!

Instructions
 

Marinate Brussels sprouts

  • Trim the ends of 500 grams (1.1 pounds) Brussels sproutsand halve them.
  • Prepare the marinade by mixing together:
    3 tablespoons apple cider vinegar, ½ teaspoon cayenne pepper, 1 teaspoon paprika, ½ teaspoon black pepper, ½ teaspoon cumin, 1 teaspoon onion powder, 1 teaspoon garlic powder, 1 teaspoon sea salt, 1 tablespoon olive oil, 1 teaspoon honey, 2 tablespoons lemon juice and 2 tablespoons fresh thyme leaves.
  • Add the marinade to the sprouts and mix well. Let them marinate for a minimum of 30 minutes.

Roast marinated Brussels sprouts

  • Preheat the oven to 180°C/356°F.
  • Line a sheet pan with parchment paper. Arrange the marinated Brussels sprouts cut-side down on the sheet pan. (Reserve the excess marinade.)
  • Spray ½ tablespoon olive oil or non-stick spray.
  • Roast in the oven for 20 to 25 minutes.
  • Remove the sheet pan from the oven. Let the sprouts rest for 5 minutes.
  • Transfer the roasted Brussels sprouts to a large bowl.

Glaze roasted Brussels sprouts

  • Heat ½ teaspoon butter in a small pan. Add the excess marinade to the pan with ¼ cup of water.
  • Simmer on low heat for 5 to 7 minutes until you get a saucy consistency.
  • Add the sauce to the Brussel sprouts. Toss until all of them are coated with the delicious sauce.

Make yogurt sauce

  • In a small bowl, whisk together:
    ½ cup yogurt, 1 clove garlic (minced), 1 tablespoon lemon juice, ½ teaspoon red pepper flakes, ½ teaspoon sea salt and ½ teaspoon honey.
  • Serve the glazed Brussels sprouts drizzled with garlic yogurt sauce.

Video

Notes

  1. Marinating time: The longer you marinate the sprouts, the better. Marinating overnight gives the best results.
  2. Roasting time will vary slightly depending on the size of your sprouts. Small ones will take about 20 minutes and large ones 25.
  3. Variation: Replace apple cider vinegar with balsamic vinegar to make this a balsamic marinated Brussels sprouts recipe.
  4. Make it more zesty by adding a teaspoon of lemon zest to the sauce when simmering.
  5. Loose outer leaves of Brussels sprouts: They can be stored and used in recipes like Brussels sprouts curry.
  6. Storing: Roasted Brussels sprouts keep well in the fridge for 4 to 5 days. They are not suitable for freezing.
  7. Making ahead: Marinated Brussels sprouts can be frozen up to a month in an airtight container. They can be thawed overnight and roasted as in the recipe. They might turn out softer, but with the same awesome taste.
Nutrition Facts
Marinated Brussels Sprouts Recipe
Amount per Serving
Calories
149.5
% Daily Value*
Fat
 
7.4
g
11
%
Saturated Fat
 
1.8
g
11
%
Trans Fat
 
0.02
g
Polyunsaturated Fat
 
0.9
g
Monounsaturated Fat
 
4.3
g
Cholesterol
 
5.3
mg
2
%
Sodium
 
928.5
mg
40
%
Potassium
 
622.6
mg
18
%
Carbohydrates
 
18.5
g
6
%
Fiber
 
5.9
g
25
%
Sugar
 
6.8
g
8
%
Protein
 
6
g
12
%
Vitamin A
 
1584.4
IU
32
%
Vitamin C
 
117
mg
142
%
Calcium
 
115.7
mg
12
%
Iron
 
2.9
mg
16
%
* Percent Daily Values are based on a 2000 calorie diet.

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Author profile photo

Hi! I’m Sheeba, welcome to Go Healthy ever after!

I have a passion for cooking delicious nourishing food that’s easy to cook with fresh natural ingredients free from additives or preservatives. The easy healthy recipes you find here will inspire you to cook with creativity.

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