Protein-Packed Brussels Sprout Delight

Protein-Packed Brussels Sprout Delight
Chef Brainy
What Started it all:
Whey Protein, Brussels sprout, baking soda, stove

This dish is a fantastic way to incorporate healthy eating into your routine while enjoying a delicious meal with your loved ones. Packed with protein and the fresh, nutty flavor of Brussels sprouts, it's perfect for a family dinner.


  • 1 cup Whey Protein
  • 500g Brussels sprouts, trimmed and halved
  • 1/2 teaspoon baking soda
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1/2 teaspoon chili flakes (optional)
  • Salt and pepper to taste
  • Grated Parmesan cheese (optional)
  • Fresh lemon juice (optional)


  1. Wash and trim the Brussels sprouts, cutting them in half.
  2. Bring a pot of water to boil, add a pinch of salt and 1/2 teaspoon of baking soda. This helps retain the bright green color of the sprouts.
  3. Blanch the Brussels sprouts for 3-4 minutes until they are just tender but still vibrant green. Drain and set aside.
  4. In a large pan, heat the olive oil over medium heat.
  5. Add the minced garlic and chili flakes (if using), sauté for about 1 minute until fragrant.
  6. Add the blanched Brussels sprouts to the pan, season with salt and pepper, and cook for another 5-7 minutes, stirring occasionally, until they are golden brown and crispy on the edges.
  7. In a small bowl, mix the whey protein with a little water to form a smooth paste.
  8. Gradually add more water until you reach a sauce-like consistency.
  9. Pour the whey protein sauce over the Brussels sprouts in the pan, stirring well to coat evenly. Cook for another 2-3 minutes until the sauce thickens slightly.
  10. Transfer the Brussels sprouts to a serving dish.
  11. Sprinkle with grated Parmesan cheese and a squeeze of fresh lemon juice, if desired.
  12. Serve immediately, preferably with some whole grain bread or a light salad on the side.

This protein-packed Brussels sprout dish is a wonderful way to enjoy a nutritious and tasty meal with your family. It’s simple to prepare, full of flavor, and perfect for a cozy dinner together. Enjoy!

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