Can you eat Brussels sprout leaves?
Yes. The leaves are the layers that make up a Brussels sprout, and they are edible. Separated and cooked quickly, they can turn crisp and nutty at the edges, or tender and a little like cooked kale or cabbage. Some gardeners also eat the leaves from the plant itself, but this article focuses on the leaves peeled from store-bought sprouts.
How to separate the leaves
- Trim the stem end of each sprout, cutting off the tough base.
- Peel the outer leaves away with your fingers. They usually come off in layers.
- As you work toward the center, you may need to trim the base again to release more leaves.
- Stop when you reach the dense inner core. It is hard to separate further.
Doing a pound or two this way takes a bit of patience, so plan extra prep time. Smaller leaves cook quickly, so try to keep pieces similar in size.
Do you need to rinse them?
It is a good idea to rinse Brussels sprouts or their leaves under cold water to remove dirt, then dry them well. Dry leaves brown and crisp better, while wet leaves tend to steam.
Saute Brussels sprout leaves
This is the quickest everyday method.
- Warm a tablespoon or so of olive oil or another fat in a large skillet over medium to medium-high heat.
- Add minced garlic, shallot or onion if you like and cook for a minute.
- Add the leaves in batches so the pan is not overcrowded. Toss until they wilt and brown in spots, typically around 3 to 5 minutes.
- Season with salt and pepper and finish with a splash of vinegar or lemon juice.
For softer, steamed-style leaves, add a splash of broth or water and cover the pan briefly.
Roast Brussels sprout leaves
Roasting gives crisp edges and a toasty flavor.
- Heat the oven to roughly 400F to 450F (200C to 230C).
- Toss the leaves with a little oil, salt and pepper.
- Spread them in a single layer on a baking sheet. Crowding causes steaming.
- Roast for a short time, often just a few minutes, until the edges are browned and crisp.
Thin leaves can go from crisp to burnt quickly, so check early and stay close to the oven.
Air fry Brussels sprout leaves
An air fryer can crisp leaves very quickly. Use a small amount of oil, a single layer, and check frequently, since time and temperature depend on your model. Start with a short cook time and shake the basket.
Flash fry Brussels sprout leaves
Some cooks drop leaves into hot oil for only seconds to make crisp, chip-like leaves. Use extra caution: hot oil can spatter, and wet leaves can make it spatter more. Dry the leaves thoroughly, fry in small batches, drain on paper towels, and salt right away. Never leave hot oil unattended.
Flavor ideas and spices
- Garlic, shallot, and onion
- Bacon or pancetta, with a splash of balsamic vinegar
- Toasted pecans or roasted walnuts
- Lemon juice and zest
- Parmesan
- Black pepper, red pepper flakes, smoked paprika, or thyme
- A little maple syrup or honey for sweetness
If you have wondered what spices go well with Brussels sprouts, those are good starting points. Acid and a touch of sweetness help balance the bitterness that some people notice.
What to do with the cores
The dense cores left after peeling can be cooked too. Halve or quarter them and roast them until tender, or shred them for slaw. If you would rather cook the whole sprouts, the usual approach is to roast halves cut side down.
Tips for avoiding bitterness and burning
- Avoid overcooking, which can intensify strong cabbage-like flavors.
- Use high enough heat to brown the edges, but watch the leaves closely.
- Season generously with salt and finish with acid.
- Cook leaves in a single layer for browning, not in a pile.