Crispy, cheesy, and irresistibly delicious, these Garlic-Parmesan Smashed Brussels Sprouts Snacks are a Mediterranean-inspired treat that’s as nutritious as it is satisfying. Perfect for anyone in Malta following a slimming or weight loss diet, these baked bites are packed with fiber, antioxidants, and protein — making them a smart alternative to traditional snacks.
By combining Brussels sprouts, rich in vitamins and minerals, with Parmesan cheese and aromatic garlic, this recipe offers the perfect balance of nutrition and flavour. Light, crunchy, and full of goodness, it’s ideal for meal prep, guilt-free snacking, or even as a healthy side dish in your Mediterranean diet plan.
Ingredients (Serves 6)
- 700 g medium Brussels sprouts, trimmed
- 1 cup grated Parmigiano-Reggiano cheese
- 1½ tsp garlic powder
- ½ tsp salt
Instructions
- Preheat Oven & Cook Brussels Sprouts
- Preheat oven to 425°F (220°C).
- Bring a large pot of water to a boil and add the Brussels sprouts.
- Cook for about 10 minutes until tender.
- Drain and let cool for 5 minutes.
- Prepare Cheese Mixture
- In a bowl, mix Parmesan cheese and garlic powder.
- Line 2 baking sheets with parchment paper.
- Spoon teaspoonfuls of the cheese mixture onto the sheet, spacing them about 2 cm apart.
- Smash & Season Sprouts
- Place 1 Brussels sprout on each cheese mound.
- Flatten each sprout gently with the bottom of a sturdy cup or measuring cup to about ¼ inch thick.
- Sprinkle with the remaining cheese mixture.
- Bake Until Crispy
- Bake for 10 minutes or until the cheese melts, turns golden, and crisps up.
- Carefully flip each sprout crispy side up and place on a serving platter.
- Sprinkle with salt and enjoy!
Nutrition & Weight Loss Benefits
- Brussels Sprouts – High in fibre and vitamin C, supporting digestion and slimming.
- Parmesan Cheese – Adds protein and calcium for improved metabolism and bone health.
- Garlic Powder – Boosts flavour naturally while promoting heart and immune health.
- Low-Carb & Gluten-Free – Ideal for those following a Mediterranean weight loss diet in Malta.
These delicious bites make it easy to snack smart while maintaining your nutrition and slimming goals.
