Brussel Sprouts in Smoothies: A Surprising Superfood Boost

Yes, you can add Brussels sprouts to a smoothie for a nutritious boost, but blend them well for a smoother texture.

Adding Brussels sprouts to smoothies might sound unusual, but these mini cabbages pack a powerful nutritional punch. When blended properly, they can enhance your drink with fiber, vitamins, and antioxidants without overpowering other flavors.

Why Put Brussels Sprouts in Smoothies?

Brussels sprouts contain more vitamin C than oranges and are rich in vitamin K, folate, and antioxidants. Their high fiber content promotes digestion and helps maintain steady blood sugar levels. When blended raw or lightly cooked, they retain more nutrients than traditional cooking methods.

Nutritional Benefits

• Vitamin C: Supports immune function
• Vitamin K: Essential for bone health
• Fiber: Aids digestion and gut health
• Sulforaphane: Potent anti-cancer compound

Best Blending Techniques

For optimal texture and flavor, follow these preparation tips:

Raw vs Cooked Brussels Sprouts

Raw sprouts provide maximum nutrients but can be harder to blend. Lightly steaming or blanching for 2-3 minutes softens them while preserving most vitamins. If using a high-powered blender, raw sprouts work well when chopped small.

Preparation Steps

1. Remove any yellow outer leaves
2. Cut off stem ends
3. Quarter larger sprouts
4. For raw use: soak in cold water for 10 minutes
5. For cooked: steam or blanch briefly

Delicious Brussels Sprout Smoothie Recipes

1. Sunrise Green Smoothie

This morning blend balances the sprouts’ earthiness with bright citrus:

• 1/2 cup Brussels sprouts (blanched)
• 1 orange, peeled
• 1 banana
• 1 cup almond milk
• 1 tsp vanilla extract
• 1 tsp honey (optional)

2. Purple Power Smoothie

Berries mask the sprouts’ flavor while adding antioxidants:

• 1/2 cup raw Brussels sprouts
• 1/2 cup mixed berries
• 1 cup coconut water
• 1 tbsp chia seeds
• 1 tsp lemon juice

3. Creamy Detox Smoothie

This rich blend uses avocado for healthy fats:

• 1/2 cup steamed Brussels sprouts
• 1/2 avocado
• 1 cup spinach
• 1 cup oat milk
• 1 tbsp almond butter

Flavor Pairing Guide

Brussels Sprouts Flavor	Best Pairings
Earthy	Citrus, apples, pears
Slightly Bitter	Bananas, dates, honey
Nutty	Almond butter, walnuts, cinnamon

Equipment Recommendations

For best results, use a blender with at least 1000 watts. The Vitamix Explorian handles raw Brussels sprouts easily. If using a less powerful blender, pre-cook the sprouts slightly.

Blending Tips

• Add liquids first for smoother blending
• Start on low speed, gradually increasing
• Blend for at least 60 seconds
• Use tamper if needed to push ingredients down

Common Questions

Do Brussels sprouts make smoothies bitter?

When properly prepared and paired with sweet fruits, the bitterness is minimal. According to Hitchcock Farms, bananas and citrus effectively mask any strong flavors.

Can you taste the Brussels sprouts?

In well-balanced recipes, the sprouts add nutrition without dominating the flavor. As noted by An Olive a Day, ingredients like vanilla and orange create a pleasant creamsicle-like taste.

How many Brussels sprouts per smoothie?

Start with 3-4 sprouts (about 1/2 cup) per serving. You can gradually increase as your taste adjusts to the flavor.