Blackened Oil-free Brussel Sprouts – How to Sear without Oil!

Recipe by Katie Mae

Makes 1–2 servings | Ready in 15 minutes | Stores 5 days in fridge


1 lb Brussel sprouts
1 lemon
freshly ground black pepper


  1. Slice the ends off the brussels sprouts. Then cut in half lengthwise through the stem end.
  2. Place a large sauté pan or skillet over high heat. Add ½ cup of water, cover and bring to a boil.
  3. Place the Brussel sprouts in the pan with the flat surface turned down. Return the lid, turn the heat to medium and let them steam for 5 minutes.
  4. Once they’re almost soft to your liking, remove the lid and let them cook until the bottom sides are seared, or browned to your liking—between 5 to 10 minutes or so.
  5. Serve promptly with a squeeze of fresh lemon juice and freshly ground black pepper.

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Brussel sprouts are one of my favorite green vegetables. Their flavor is so delicious and unique. They’re a little bitter with notes of cabbage, but also carry a slight sweetness, like broccoli.

When prepared well, they’re absolutely mouth-watering.

Unfortunately, most restaurants and recipes cook the brussel sprouts in a lot of oil. Sure it helps to make them crispy, but what if you could get brown and toasty sprouts without the oil?!?

No one thought it was possible but hold onto your seat folks…

Blackened Oil-free Brussel Sprouts have arrived!

And the best part is how incredibly simple it is to create that rich, toasty flavor that can’t help but pull people in! This recipe will only take 15 minutes from fridge to plate, with very little prep work. Slice the brussel sprouts in half, and you’re ready to cook!

Most recipes for grilling or searing call for oil, but it’s totally unnecessary! Follow this recipe and learn how you can beat the mainstream thought that oil is needed when searing and grilling.

You can enjoy them as a side to your plant protein, serve them over a bed of grains with your favorite sauce, or toss them into a Buddha bowl.

I love the contrast between the usual bright green sprouts and the caramelized brown color that’s hard to come by in oil-free cooking.

Whether you’re making dinner for one, the entire family, or a festive gathering, I think these Blackened Brussel Sprouts will be a welcomed pop of crispy color!


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