I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
Whenever I mention my affinity for Brussels sprouts, it’s inevitable that whoever I’m with will ask, Oh really? How do you cook them? I enjoy them several ways, but sautéed Brussels sprouts with cranberries is my go-to preparation method–it’s faster than roasting and the cranberries give it a fresh zip. This sautéed Brussels sprouts recipe is light, bright, tangy, and savory so it pairs well with a variety of dishes.
The vibrant colors of the ingredients make an attractive side dish for your Thanksgiving table; however, it’s too good (and easy to prepare) not to enjoy year-round. Fresh Brussels sprouts and cranberries are most nutritious during the fall and winter seasons, but don’t wait for autumn to savor their health benefits—simply opt for frozen ingredients and enjoy this sautéed Brussels sprouts recipe any time of the year.
Native to North America, cranberries are tart fruits that are best known for their ability to support urinary tract health and reduce the risk of urinary tract infections. Additionally, they’re high in antioxidants and vitamin C, which support the immune system.
Cooked cranberries are a fantastic fruit to enjoy as they are low in sugar, and high in fiber. This combination aids digestion while helping to keep blood glucose levels stable.
When paired with savory ingredients like those in this sautéed Brussels sprouts recipe, cooked cranberries add a subtle, tangy zing to the dish without making it too bitter.
Nutritional Benefits of Brussels Sprouts
Brussels sprouts seem to have experienced a successful rebrand in recent years and for good reason–they’re great for you! They’re high in various vitamins, most notably C and K, as well as folate. Like cranberries, they’re also a good source of antioxidants which help to reduce inflammation, as well as fiber which promotes satiety.
Lower temperature cooking methods such as steaming and sautéing help vegetables to retain more nutrients, while making them easier to digest than their raw counterparts. As a result, sautéed Brussels sprouts are a great choice if your gut health has been compromised.
Ingredients for Sautéed Brussels Sprouts with Cranberries
FRESH INGREDIENTS
Brussels Sprouts – 1-2 pounds of fresh sprouts works well. The amount doesn’t have to be exact. For a large gathering, use closer to 2 pounds. Trim the ends and remove any outer leaves that look funky, then chop them in half. For larger sprouts (golf ball size) quarter them. This helps them cook quicker and more evenly.
Red Onion – 1 medium red onion roughly chopped adds delicious savory flavor and beneficial nutrients to the sautéed Brussels sprouts. For a larger batch, use a larger onion.
Cranberries – I find ¾ cup to 1 cup of cranberries is the right amount. You can use fresh or frozen berries. Roughly chop them so each berry is cut, but keep the pieces large so they don’t cook down too much and get mushy. If using frozen berries, it helps to let them thaw slightly on the counter while you prep the other ingredients before chopping. Otherwise, they’ll fly all over the place once you start chopping.
PANTRY INGREDIENTS
High-Quality Extra Virgin Olive Oil – 2 teaspoons of EVOO is plenty for this recipe. Make sure the oil you use is fresh and high quality so you’re not cooking with rancid and inflammatory oil. I prefer the ultra-premium selections from Pour Olive for all my cooking. [Get 10% off your first order at Pour Olive]
Fine Sea Salt – ½ a teaspoon is a great place to start but add more to taste if desired. Redmond’s Real Salt is my go-to brand.
Dried Rosemary – 1 teaspoon of dried rosemary compliments the brighter flavors in this recipe. I like the Cracked Rosemary from Savory Spice. If you prefer fresh rosemary, use 1 tablespoon.
Low-Sodium Broth – Chicken or beef broth will work so just use what you have. To keep this recipe vegan, use veggie stock instead. You’ll need 2-4 tablespoons to braise the Brussels sprouts after they’ve sautéed. In a pinch, use water.
OPTIONAL INGREDIENTS
LemonZest – Fresh zest from half a lemon gives this tart recipe an extra zing, but it’s not necessary. You may prefer a little less or skip it altogether.
Pure Liquid Monk Fruit Drops – Because the cranberries are so tart, I find about 10 drops of pure liquid monk fruit drops help soften the bite. The goal isn’t to make the sautéed Brussels sprouts taste sweet, but to harmonize all the flavors. A teaspoon of raw honey will do the same thing if you prefer that.
How to Make Sautéed Brussels Sprouts
PREP:
First, wash the Brussels sprouts, and trim the ends. Cut them in half, or quarters if they’re large. This helps them cook quicker and more evenly, without getting soggy.
Chop the red onion and roughly chop the cranberries. If using frozen cranberries, let them thaw slightly while preparing the other veggies. Otherwise, the hard frozen berries will go flying when you chop them.
COOK:
In a large pan with a lid, heat the extra virgin olive oil on medium heat. Add the Brussels sprouts and sprinkle with ¼ teaspoon of the sea salt. Stir and cook for about 2-3 minutes, then add the rosemary, 2 tablespoons of broth, cover the pan and cook until the Brussels sprouts begin to soften, but aren’t fully cooked (about 5-8 minutes). They should be able to be pierced with a fork, with some resistance in the middle.
Next, add the onion, cranberries and remaining salt and stir to combine. Recover the pan and cook for an additional 2-3 minutes, until the onions are slightly translucent.
Turn off the heat and stir in the lemon zest if using. Add pure monk fruit drops to taste if desired. Serve with Rosemary Garlic Chicken or another protein of your choice for a nourishing and satisfying meal.
Refrigerate leftovers in a glass, air-tight container for up to 3 days.
Cooking Tips
If the pan becomes too dry or the sautéed Brussels sprouts start to stick, add the remaining broth and scrape up the fond from the bottom of the pan with a wooden spoon.
Alternatively, if the veggies are cooked and there’s still a lot of liquid left in the pan, remove the lid and cook on low heat until the liquid evaporates.
Rosemary Garlic Chicken is the perfect protein to pair with sautéed Brussels Sprouts, but it goes just as well with Thanksgiving turkey or ground bison.
Looking for a flavorful side dish? Try sautéed Brussels sprouts with cranberries. This recipe is a great addition to your Thanksgiving table but can be enjoyed year-round using frozen fruit. With bright and savory flavors, this side dish compliments many other dishes.
Ingredients
UnitsScale
1–2lbs. fresh Brussels sprouts
1 medium red onion, chopped
3/4–1cupcranberries, fresh or frozen, roughly chopped
2 teaspoons high-quality extra virgin olive oil
1/2 teaspoonfine sea salt, divided
1 teaspoondried rosemary (or 1 tablespoon fresh)
2–4 tablespoons low-sodium chicken or beef broth*
OPTIONAL:
Zest from 1/2 a lemon
Pure monk fruit drops or raw honey to taste
Instructions
Prep the Vegetables: Wash the Brussels sprouts, and trim the ends. Cut them in half, or quarters if they’re large. Chop the red onion and roughly chop the cranberries. If using frozen cranberries, let them thaw slightly so they don’t fly off the cutting board when you chop them.
Sauté the Brussels Sprouts: In a large pan with a lid, heat the extra virgin olive oil on medium heat. Add the Brussels sprouts and sprinkle with ¼ teaspoon sea salt. Stir and cook for about 2-3 minutes. Add the rosemary and 2 tablespoons of broth, cover and cook until the Brussels sprouts begin to soften, but aren’t fully cooked (about 5-8 minutes). They should be able to be pierced with a fork, with resistance in the middle.
Cook the Onion: Add the onion, cranberries and remaining salt and stir to combine. Recover the pan and cook for an additional 2-3 minutes, or until the onions are slightly translucent.
Finish and Serve: Turn off the heat and stir in the lemon zest if using. Add pure monk fruit drops to taste if desired. Serve with Rosemary Garlic Chicken for a nourishing and satisfying meal.
Storage: Refrigerate leftovers in a glass, air-tight container for up to 3 days.
Notes
Vegans: Use vegetable broth or water instead of chicken broth.
If the pan becomes too dry or the veggies stick, add the remaining broth and scrape up the fond from the bottom of the pan with a wooden spoon.
Alternatively, if the veggies are cooked and there’s still a lot of liquid left in the pan, remove the lid and let it evaporate on low heat.
