Maple glazed Brussel sprouts: Dr. Mom blog

Prep time: 3 min

Cook time: 10 min


  • 2 cups of Brussel sprouts – about 15 large Brussel sprouts chopped in halves
  • 4 tablespoons of Avocado Oil
  • 3 tablespoons of soy sauce – I like low sodium gluten free soy sauce incase we have a guest over that has celiac
  • 3 tablespoons of garlic powder
  • A teaspoon of salt
  • 1/3 cup of pumpkin seeds
  • 4 tablespoons of Maple Syrup

Tools and Utensils

  • One cast iron or non-stick pan, personally I like the cast-iron pan because it gives the Brussel sprouts a nice crispy texture
  • Spatula
  • One sharp Knife


Have all your ingredients ready-to-go beside the stove, this dish needs to be cooked quickly.

Step 1: Cut the Brussel sprouts in halves and place them face down in the cast-iron or non-stick pan.

Step 2:Place the pan on the stove-top and heat up your cast-iron pan to high – let the Brussel sprouts cook (without oil or any other ingredients) for 3-5 minutes until the bottoms become crispy and charred.

Step 3: Add 1/2 cup of avocado oil and mix the Brussel sprouts and cook for another 1-2 minutes.

Step 4:

  1. Lower the heat of the pan to medium.
  2. Add 3 tbsp of soy sauce and mix, and cook for 1 min.
  3. Add 3 tbsp garlic powder, tsp salt, and mix 1 min.
  4. Add 1/3 cup of pumpkin seeds and mix.
  5. Add 1/4 cup maple syrup, and mix for 1 min.
  6. When the maple syrup has reduced to a glaze, remove from the pan and serve


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