A delicious and colorful vegetable medley, this one-pan Brussels sprouts and sweet potatoes dish makes the perfect side for any meal. Roasted to perfection with a savory-sweet balance, it’s easy to prepare, nutrient-packed, and ideal for weeknight dinners or holiday spreads.
FULL RECIPE
Ingredients
- 1 pound Brussels sprouts, trimmed and halved
- 2 medium sweet potatoes, peeled and diced
- 2 tablespoons olive oil
- 1 tablespoon maple syrup (optional for a touch of sweetness)
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- Optional: 1/4 cup chopped pecans or walnuts for added crunch
Directions
- Preheat oven to 400°F (200°C).
- Line a large baking sheet with parchment paper or lightly grease it.
- In a large bowl, combine Brussels sprouts, sweet potatoes, olive oil, maple syrup (if using), garlic powder, paprika, salt, and pepper.
- Toss well to coat the vegetables evenly.
- Spread the mixture in a single layer on the prepared baking sheet.
- Roast for 25–30 minutes, stirring halfway through, until vegetables are tender and slightly caramelized.
- If desired, sprinkle chopped nuts on top and return to the oven for an additional 5 minutes.
- Serve warm as a hearty side dish.
Nutritional Information
- Calories: 180
- Fat: 8g
- Saturated Fat: 1g
- Carbohydrates: 26g
- Fiber: 5g
- Sugars: 8g
- Protein: 3g
- Sodium: 150mg
Health Benefits of Brussels Sprouts and Sweet Potatoes
Brussels sprouts and sweet potatoes are both nutrient-dense vegetables that offer a wide range of health benefits. Brussels sprouts are high in vitamin C, vitamin K, fiber, and antioxidants, which support immune health and reduce inflammation. Sweet potatoes are rich in beta-carotene, a precursor to vitamin A, which promotes eye health and boosts immunity. Combined, these vegetables make a wholesome and health-supportive side dish that fits into a variety of diets.
Why Roasting Enhances Flavor
Roasting vegetables like Brussels sprouts and sweet potatoes helps bring out their natural sweetness and deepens their flavors. The high heat causes caramelization, resulting in a crispy, golden-brown exterior and tender interior. This cooking method is not only healthier than frying but also requires minimal oil, making it ideal for maintaining the integrity of the vegetables while enhancing their taste.
One-Pan Meals for Convenience
One-pan meals are popular for their simplicity and easy cleanup. Using a single baking sheet or roasting pan minimizes dishes, saves time in the kitchen, and reduces cooking stress. This Brussels sprouts and sweet potatoes dish can be prepped and roasted all on one pan, making it a convenient option for busy home cooks.
Great for Meal Prep
This recipe holds up well in the refrigerator, making it an excellent choice for meal prepping. You can roast a large batch and store portions for the week, using the vegetables as a side or mixing them into salads, grain bowls, or wraps. The roasted vegetables retain their flavor and texture even after reheating.
Seasonal and Affordable Ingredients
Both Brussels sprouts and sweet potatoes are widely available and reasonably priced, especially in the fall and winter when they’re in season. Buying produce in season not only supports local agriculture but also ensures better flavor and nutrition at a lower cost.
Perfect for Holiday Menus
With its festive colors and comforting flavor profile, this dish makes an excellent addition to holiday menus. It complements traditional proteins like turkey, ham, or roast beef and provides a colorful contrast to more neutral dishes like mashed potatoes or stuffing.
Easily Customizable
One of the best aspects of this dish is its versatility. You can add a variety of herbs and spices to suit your personal taste or dietary needs. Popular add-ins include rosemary, thyme, balsamic glaze, or a sprinkle of Parmesan. You can also include other root vegetables like carrots or parsnips to change the flavor and texture profile.
Vegan and Gluten-Free Friendly
This dish is naturally vegan and gluten-free, making it accessible to those with dietary restrictions. There’s no need for substitutions to make it compliant with plant-based or gluten-free diets, which makes it a reliable choice for group gatherings with diverse dietary needs.
Rich in Fiber
Both Brussels sprouts and sweet potatoes are excellent sources of dietary fiber, which is essential for digestive health. Fiber helps regulate bowel movements, lowers cholesterol levels, and supports a healthy gut microbiome. Including fiber-rich sides like this one in your meals can contribute to overall wellness.
Kid-Friendly Flavors
While Brussels sprouts have a reputation for being disliked by children, roasting them brings out a mild, nutty flavor that many kids find more appealing. When paired with the natural sweetness of sweet potatoes and a touch of seasoning, this dish becomes a family-friendly option that can help increase vegetable intake for picky eaters.
Balanced Macronutrients
This side dish offers a balance of complex carbohydrates from sweet potatoes, fiber from both vegetables, and a small amount of healthy fat from the olive oil. It makes a satisfying addition to a meal without being overly heavy, supporting steady energy levels and satiety.
A Colorful Plate Enhancer
Presentation matters, and this dish delivers on visual appeal. The vibrant orange of the sweet potatoes and the green of the Brussels sprouts create a beautiful contrast that adds color and interest to any plate. This is especially useful when serving guests or making meals feel more special at home.
Supports Weight Management
Because this dish is low in calories and high in fiber, it can help with weight management goals. Fiber slows digestion, helping you feel fuller longer, and the complex carbohydrates provide lasting energy without the sugar crash associated with refined carbs.
Heart Health Benefits
Both Brussels sprouts and sweet potatoes support heart health. Brussels sprouts contain compounds that help lower bad cholesterol, while sweet potatoes offer potassium, which can help regulate blood pressure. Including this dish in your diet supports cardiovascular wellness.
Boosts Immunity Naturally
Rich in vitamin C and beta-carotene, this side dish contributes to a strong immune system. These nutrients help protect against infections and support skin health, making the dish particularly beneficial during cold and flu season.
Low Glycemic Index Option
Sweet potatoes have a lower glycemic index compared to white potatoes, meaning they cause a slower, steadier rise in blood sugar. This makes them a better option for people with insulin sensitivity or those trying to manage their blood sugar levels.
Satisfying Without Being Heavy
This side dish provides a satisfying, hearty component to meals without being too rich or heavy. The light olive oil coating and roasting technique keep it lower in fat while still delivering on flavor and texture.
Pairs Well With Various Proteins
The flavors in this dish complement a wide range of proteins including chicken, pork, beef, and plant-based alternatives like tofu or tempeh. Its neutral seasoning profile allows it to enhance rather than overpower the main course.
Simple Ingredients, Big Flavor
This recipe proves that you don’t need a long list of ingredients to make something delicious. The natural flavors of the vegetables, combined with basic seasonings and a touch of optional maple syrup, create a savory-sweet balance that’s satisfying and crowd-pleasing.
Ideal for All Cooking Skill Levels
Whether you’re a beginner in the kitchen or a seasoned home cook, this recipe is straightforward and foolproof. The technique is easy to master and doesn’t require any specialized tools or advanced culinary knowledge, making it accessible to cooks of all levels.
Conclusion
This one-pan Brussels sprouts and sweet potatoes recipe is more than just a side dish—it’s a celebration of simplicity, flavor, and nutrition. With its ease of preparation, rich nutrient profile, and ability to complement a wide array of meals, it’s a valuable addition to any home cook’s repertoire. From busy weeknights to festive gatherings, it delivers on taste, convenience, and health benefits. Whether you’re cooking for your family or hosting a crowd, this colorful and wholesome dish is sure to impress while supporting your overall wellness goals.