Baked Brussels Sprouts Salad with Chickpeas, Pecans, and Creamy Maple-Dijon Dressing Recipe
Introduction
This Baked Brussels Sprouts Salad is a delicious and high-protein dish perfect for a nutritious meal or side. Roasted brussels sprouts and crispy chickpeas combine with sweet maple-coated pecans and a creamy dressing for a delightful balance of flavors and textures.
Ingredients
- 4 cups brussels sprouts
- 15 oz chickpeas (canned, rinsed and dried)
- 1/2 cup pecans (whole)
- 1.5 tbsp olive oil
- 2 tbsp maple syrup
- 1/8 tsp salt
- 1/2 cup Greek yogurt (plain, low-fat)
- 1 tsp dijon mustard
- 1 tbsp maple syrup
- 1 tsp olive oil
- 1 tbsp skim milk
- 1 pinch salt and pepper
Instructions
- Step 1: Preheat the oven to 400 degrees F.
- Step 2: Cut the brussels sprouts in half. Rinse the chickpeas under cold water and pat them dry with a towel.
- Step 3: In a large bowl, mix 1 tbsp maple syrup, 1 tbsp olive oil, and 1/8 tsp salt. Add the brussels sprouts and chickpeas, tossing until fully coated.
- Step 4: Spread the brussels sprouts and chickpeas on a large baking sheet and bake for 25 minutes.
- Step 5: While baking, toss the pecans with 0.5 tbsp olive oil and 1 tbsp maple syrup to coat. Prepare the dressing by mixing Greek yogurt, dijon mustard, maple syrup, olive oil, skim milk, and a pinch of salt and pepper in a bowl.
- Step 6: After 25 minutes, add the pecans to the baking sheet and bake an additional 5 minutes. For extra crispiness, broil for a few minutes at the end if desired.
- Step 7: Remove from the oven, drizzle with the dressing, toss gently, and serve immediately.
Tips & Variations
- Use smoked paprika or garlic powder in the coating mix for added depth of flavor.
- Swap pecans for walnuts or almonds if preferred.
- For a vegan version, replace Greek yogurt and skim milk with coconut yogurt and plant-based milk.
- Serve over quinoa or mixed greens for a more filling salad.
Storage
Store leftover salad components separately in airtight containers in the refrigerator for up to 3 days. Reheat the roasted brussels sprouts, chickpeas, and pecans in the oven to restore crispness, then add fresh dressing before serving.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use frozen brussels sprouts for this recipe?
Yes, but make sure to thaw and pat them dry thoroughly to avoid excess moisture, which can affect roasting quality.
How do I make the pecans extra crunchy?
Coat them well with oil and maple syrup, then roast at a high temperature or broil briefly at the end to enhance crispiness without burning.
Print
Baked Brussels Sprouts Salad with Chickpeas, Pecans, and Creamy Maple-Dijon Dressing Recipe
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
This Baked Brussels Sprouts Salad is a deliciously nutritious dish featuring roasted brussels sprouts, chickpeas, and pecans tossed in a tangy maple-Dijon Greek yogurt dressing. High in protein and bursting with flavor, it’s an ideal healthy meal or side dish that’s easy to prepare and perfect for any occasion.
Ingredients
Produce & Canned Goods
- 4 cups Brussels sprouts, halved
- 15 oz chickpeas, canned, rinsed and dried
Nuts & Seeds
- 1/2 cup pecans, whole
Oils & Sweeteners
- 1.5 tbsp olive oil (divided: 1 tbsp + 0.5 tbsp + 1 tsp)
- 3 tbsp maple syrup (divided: 2 tbsp + 1 tbsp)
Dairy & Condiments
- 1/2 cup plain low-fat Greek yogurt
- 1 tsp Dijon mustard
- 1 tbsp skim milk
Spices & Seasonings
- 1/8 tsp salt
- 1 pinch salt
- 1 pinch pepper
Instructions
- Preheat the oven: Set your oven to 400°F (204°C) to prepare for roasting the vegetables and chickpeas, ensuring even cooking and caramelization.
- Prepare the vegetables and chickpeas: Cut the Brussels sprouts in half. Drain the canned chickpeas, rinse them under cold water, and pat dry thoroughly with a towel to remove excess moisture for better roasting.
- Coat Brussels sprouts and chickpeas: In a large bowl, combine 1 tablespoon maple syrup, 1 tablespoon olive oil, and 1/8 teaspoon salt. Add the halved Brussels sprouts and dried chickpeas, tossing them to ensure they are evenly coated with the mixture.
- Roast initially: Spread the coated Brussels sprouts and chickpeas on a large baking sheet in a single layer. Place in the preheated oven and bake for 25 minutes to get them perfectly tender and slightly caramelized.
- Prepare pecans and dressing: While roasting, toss pecans with 0.5 tablespoon olive oil and 1 tablespoon maple syrup until well coated. Simultaneously, prepare the dressing by whisking together Greek yogurt, Dijon mustard, 1 tablespoon maple syrup, 1 teaspoon olive oil, skim milk, and a pinch each of salt and pepper in a bowl.
- Finish roasting with pecans: After 25 minutes, remove the baking sheet and add the coated pecans. Return to the oven and roast all ingredients for an additional 5 minutes. Optionally, broil for a few minutes at the end to achieve extra crispiness.
- Serve: Remove from the oven, transfer to a serving dish, drizzle with the prepared maple-Dijon Greek yogurt dressing, and enjoy this wholesome, high-protein salad.
Notes
- Drying the chickpeas thoroughly before roasting helps them become crispy rather than soggy.
- Broiling at the end enhances crispiness—watch carefully to prevent burning.
- This salad can be served warm or at room temperature.
- You can substitute pecans with walnuts or almonds according to preference.
- For a vegan version, replace Greek yogurt and skim milk with plant-based alternatives.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Baking
- Cuisine: American
Keywords: Brussels sprouts salad, baked Brussels sprouts, high protein salad, roasted chickpeas, healthy salad, maple dressing, pecans salad, vegetable side dish
