Healthy Maple Glazed Carrots and Brussel Sprouts Recipe

Let me tell you, the aroma of caramelized maple syrup mingling with the natural sweetness of roasted carrots and earthy Brussel sprouts is pure heaven. The first time I made this dish, it was one of those moments—standing at the oven, sneaking a taste straight from the pan, and realizing I’d struck gold. It was the kind of discovery that made me pause, smile, and maybe even do a little happy dance in the kitchen. You know what I mean?

This recipe embodies everything I love about fall and winter cooking: vibrant root vegetables, warm flavors, and that irresistible balance of sweet and savory. It’s the kind of dish that’s perfect for cozy dinners, holiday gatherings, or even as a quick side when you want to jazz up the everyday. My family couldn’t get enough of it—my kids kept stealing bites off each other’s plates, and my spouse declared it “restaurant-worthy.” (High praise, coming from someone who usually asks for ketchup with everything!)

It’s also dangerously easy to make, which means it’s become one of my go-to dishes for entertaining. Whether you’re hosting a holiday dinner or just need a quick veggie side to brighten your meal, I’m confident this will become a staple in your kitchen too. Bookmark this recipe—it’s one you’ll be making again and again!

Why You’ll Love This Recipe

• Quick & Easy: This dish comes together in under 30 minutes, making it perfect for busy weeknights or last-minute holiday prep.
• Simple Ingredients: You only need a handful of pantry staples and fresh veggies to create this crowd-pleaser.
• Perfect for Any Occasion: From weeknight dinners to festive holiday meals, these maple-glazed carrots and Brussel sprouts fit right in.
• Crowd-Pleaser: The balance of sweet and savory flavors makes this a hit with both kids and adults.
• Unbelievably Delicious: The glaze caramelizes beautifully, giving the veggies a slightly crispy, golden finish that’s just irresistible.

What sets this recipe apart is the perfect balance of flavors. The maple syrup isn’t overpowering—it’s just enough sweetness to complement the natural flavors of the vegetables. Plus, the roasting process brings out deep, nutty notes in the Brussel sprouts and enhances the carrots’ natural sweetness. It’s comfort food, but in a light and healthy way. And let’s face it, we all need a dish that tastes indulgent without the guilt!

What Ingredients You Will Need

These healthy maple glazed carrots and Brussel sprouts rely on simple, wholesome ingredients to create a dish that’s both nutritious and incredibly tasty. Most of these are pantry staples, so you don’t need to run out for anything fancy.

• Carrots: About 1 pound, peeled and cut into coins or sticks.
• Brussel Sprouts: 1 pound, trimmed and halved.
• Maple Syrup: 2 tablespoons (opt for pure maple syrup for the best flavor).
• Olive Oil: 2 tablespoons (for roasting).
• Balsamic Vinegar: 1 tablespoon (adds a tangy depth to the glaze).
• Garlic Powder: 1 teaspoon (for a subtle savory kick).
• Salt: 1 teaspoon (adjust to taste).
• Pepper: ½ teaspoon (freshly cracked is best).
• Fresh Thyme: Optional, for garnish and a hint of herbaceous flavor.

Feel free to make substitutions if needed. You can swap out olive oil for avocado oil, or use honey instead of maple syrup for a slightly different flavor profile.

Equipment Needed

• Baking Sheet: A large, rimmed baking sheet works best to ensure the vegetables roast evenly.
• Mixing Bowl: For tossing the veggies with the glaze.
• Sharp Knife: To cut carrots and trim Brussel sprouts efficiently.
• Spatula or Tongs: For flipping the veggies halfway through roasting.

Pro tip: Line your baking sheet with parchment paper for easy cleanup. If you don’t have a baking sheet, a large oven-safe dish works too, though the veggies may not caramelize quite as much.

Preparation Method

1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or foil for easier cleanup.
2. Prepare the vegetables. Wash the carrots and Brussel sprouts thoroughly. Peel the carrots and slice them into coins or sticks. Trim the tough stems off the Brussel sprouts and slice them in half lengthwise.
3. In a large mixing bowl, combine the olive oil, maple syrup, balsamic vinegar, garlic powder, salt, and pepper. Whisk together until well combined.
4. Add the prepared carrots and halved Brussel sprouts to the bowl. Toss until the vegetables are evenly coated with the glaze.
5. Spread the glazed vegetables in a single layer on the prepared baking sheet. Be sure there’s enough space between them for proper roasting—overcrowding will cause them to steam rather than caramelize.
6. Roast the vegetables in the preheated oven for 20-25 minutes. Flip them halfway through cooking to ensure even browning.
7. Check for doneness. The carrots should be tender, and the Brussel sprouts should be golden and slightly crispy on the edges.
8. Remove from the oven and let them cool for a couple of minutes. Sprinkle with fresh thyme if desired before serving.

And that’s it—your healthy maple glazed carrots and Brussel sprouts are ready to be enjoyed!

Cooking Tips & Techniques

• Don’t Overcrowd: Spread out the veggies on the baking sheet. If they’re too close together, they’ll steam instead of roast, and you’ll miss out on that delicious caramelization.
• Use Fresh Brussel Sprouts: Smaller, bright green sprouts work best for this recipe. Avoid ones that look yellow or have too many loose leaves.
• Maple Syrup Quality Matters: Always use pure maple syrup for the best flavor. The fake stuff just won’t give the same results.
• Watch Closely: Every oven is different, and it’s easy to overcook veggies. Start checking for doneness around the 20-minute mark.
• Add a Little Spice: If you love a kick, sprinkle a pinch of cayenne pepper or smoked paprika into the glaze.

Trust me, once you master this recipe, you’ll be a maple-glazed veggie expert. It’s all about the balance—sweet, savory, crispy, and tender!

Variations & Adaptations

• Seasonal Twist: Swap the carrots for sweet potatoes or butternut squash in the fall. In summer, try zucchini or green beans.
• Dietary Swap: Replace maple syrup with honey for a slightly different flavor. For a vegan option, stick to pure maple syrup.
• Spice it Up: Add a pinch of red pepper flakes or smoked paprika for a bit of heat.
• Alternative Cooking Methods: Try grilling the veggies instead of roasting them for a smoky flavor.
• Personal Touch: I love adding chopped pecans or walnuts to the mix for a bit of crunch. It’s a game-changer!

Serving & Storage Suggestions

Serve these maple glazed carrots and Brussel sprouts warm, straight out of the oven. They’re perfect as a side dish for roasted chicken, turkey, or a hearty vegetarian main like lentil loaf. Pair them with a glass of white wine or a sparkling water with a twist of lime for a refreshing complement.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply toss them on a baking sheet and warm in a 375°F (190°C) oven for about 10 minutes. You can also reheat them in a skillet over medium heat to revive their crispy edges.

Pro tip: The flavors deepen overnight, so don’t hesitate to make these ahead for next-day meals!

Nutritional Information & Benefits

Each serving of this dish is packed with nutrients. Carrots are rich in beta-carotene, which supports healthy vision and immune function, while Brussel sprouts are a great source of fiber, vitamin C, and antioxidants. Olive oil adds heart-healthy fats, and maple syrup provides a touch of natural sweetness without refined sugar. This recipe is naturally gluten-free and can easily be adapted to be vegan.

Keep in mind that maple syrup contains natural sugars, so enjoy this dish mindfully if you’re watching your sugar intake.

Conclusion

Healthy Maple Glazed Carrots and Brussel Sprouts are everything you want in a recipe—simple, flavorful, and versatile. Whether you’re making them for a cozy family dinner or a holiday feast, they’re sure to become a favorite. I love how they bring a touch of sweetness to the table without being overpowering, and the crispy edges are downright addictive.

If you’re looking for a way to jazz up your vegetable game, this recipe is a must-try. Feel free to customize it to suit your tastes—add some nuts, swap in a different sweetener, or experiment with seasonal veggies. I’d love to hear how it turns out for you! Let me know in the comments or share your photos with me. Happy cooking!

FAQs

Can I use frozen Brussel sprouts?

Yes, you can, but make sure to thaw them completely and pat them dry to avoid excess moisture that can prevent them from roasting properly.

What’s the best way to cut the carrots?

Cut them into coins or sticks, whichever you prefer. Just make sure they’re all roughly the same size for even cooking.

Can I use honey instead of maple syrup?

Absolutely! Honey works well as a substitute, though it will give a slightly different flavor.

How do I prevent the veggies from getting soggy?

Spread them out on the baking sheet so they’re not overcrowded. This allows air to circulate and ensures even roasting.

Can I make this dish ahead of time?

Yes! The flavors actually deepen overnight. Just store the veggies in the fridge and reheat them in the oven or on the stovetop before serving.

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