Best Brussels Sprouts and Eggs

I’ve always enjoyed finding new ways to cook brussels sprouts. Sure, they might not be everyone’s first choice for breakfast, but paired with eggs, they’ve become one of my go-to morning meals. It’s simple, filling, and gives me the energy I need to start my day.

What I really like about this combo is how easy it is to throw together. While the brussels sprouts are roasting, I can pack lunches or check my email. Then it’s just a matter of adding eggs and letting them cook until they’re just right. Some mornings I’ll add a slice of toast, other times I’ll eat it as is. Either way, it’s a breakfast that keeps me satisfied until lunch.

Looking for a different spin on your usual eggs? This might be exactly what you need. It’s straightforward, nutritious, and best of all, you probably already have these ingredients in your fridge right now.

What Kind of Brussels Sprouts Should I Use?

Fresh Brussels sprouts are your best bet for this recipe, though frozen ones can work in a pinch if you thaw and dry them well first. When shopping for fresh sprouts, look for ones that are bright green, firm, and compact – they should feel heavy for their size and have tightly packed leaves. Smaller sprouts (about an inch in diameter) tend to be sweeter and more tender than larger ones, making them perfect for this dish. If you can find them still attached to the stalk, that’s even better since they’ll stay fresh longer, though trimmed loose sprouts from your grocery store’s produce section work just fine too. Just be sure to trim off any yellowed outer leaves and give them a good rinse before cutting.

Options for Substitutions

This simple recipe can work with several substitutions if you need to switch things up:

• Brussels sprouts: If Brussels sprouts aren’t your thing or you can’t find them, try using chopped cabbage or shaved broccoli stems. Just cook them a bit longer if using cabbage, or a bit less time for broccoli.
• Butter/olive oil: Any neutral cooking oil works here – try avocado oil, coconut oil, or even bacon fat for extra flavor. Each will give slightly different results but all work well.
• Bread crumbs: Out of bread crumbs? Try crushed crackers, panko, or even crushed pork rinds for a low-carb option. You could also use ground nuts like almonds or walnuts for a different crunch.
• Eggs: While eggs are pretty central to this recipe, you could try using just egg whites (use 3-4) if you’re watching cholesterol. Just note that the dish won’t be as rich.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking Brussels sprouts is avoiding that bitter, overcooked taste that makes so many people turn away from this veggie – the secret is to not overcrowd the pan and cook them cut-side down until they’re golden brown. A common mistake is constantly stirring the sprouts, but letting them sit undisturbed for 3-4 minutes helps develop that perfect caramelization. When it comes to the eggs, timing is everything – adding them too early while the sprouts are still too hot can lead to tough, rubbery eggs instead of that perfect runny yolk. For the best texture contrast, make sure to sprinkle the breadcrumbs right before serving, as adding them too early can make them soggy and defeat their purpose of adding a nice crunch.

What to Serve With Brussels Sprouts and Eggs?

This protein-packed dish works really well for breakfast, brunch, or even a light dinner! Since it’s already got your veggies and protein covered, I like to pair it with some good crusty sourdough toast or warm pita bread to help soak up those runny egg yolks. If you’re serving it for dinner, you might want to add some roasted potatoes or quinoa on the side to make it more filling. A simple side of fresh fruit or a small mixed green salad can also help round out the meal, especially at breakfast time.

Storage Instructions

Keep Fresh: This Brussels sprouts and eggs dish is best enjoyed right after cooking while the eggs are perfectly set and the sprouts are crispy. If you do have leftovers, pop them in an airtight container in the fridge for up to 2 days, though keep in mind the eggs might get a bit firmer.

Prep Ahead: Want to save some time? You can quarter your Brussels sprouts up to 2 days ahead and keep them in a sealed container in the fridge. When you’re ready to cook, just grab them and go – it makes weekday breakfast prep so much easier!

Warm Up: To enjoy any leftovers, gently warm them in a skillet over medium-low heat for a few minutes. I’d suggest adding a tiny splash of water to help steam the Brussels sprouts back to life. The microwave works too, but the sprouts won’t be as crispy.

Preparation Time	5-10 minutes
Cooking Time	20-25 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 350-400
• Protein: 15-20 g
• Fat: 20-25 g
• Carbohydrates: 30-35 g

Ingredients

• 1/2 tbsp butter (I like Kerrygold unsalted butter for this) or olive oil
• salt, as desired
• pepper, as desired
• 2 to 3 tbsp bread crumbs (panko works great for extra crunch)
• 2 cups quartered brussels sprouts (fresh for best flavor)
• 2 large eggs

Step 1: Prepare and Cook the Brussels Sprouts

Begin by heating an 8-inch skillet over medium-low heat.

Once the skillet is warm, add a bit of butter and allow it to melt.

Add the quartered Brussels sprouts to the skillet, stirring occasionally.

Cook them until they are just tender and beginning to brown, approximately 6 to 8 minutes.

Once done, push the Brussels sprouts to the side or create space in the center of the skillet for the eggs.

Step 2: Cook the Eggs

Crack the eggs directly into the skillet in the space you created.

Cover the skillet and reduce the heat to low.

Allow the eggs to cook until the egg whites are set and the yolks have reached your desired consistency.

This usually takes about 10 to 12 minutes for over-easy eggs and up to 15 minutes for firmer yolks.

Adjust more or less time based on your preference for yolk doneness.

Step 3: Finish and Serve

Once the eggs are cooked to your liking, sprinkle some breadcrumbs over the Brussels sprouts and eggs for added texture and flavor.

Serve the dish warm and enjoy this simple yet flavorful meal.