Easy Brussels Sprouts Parmesan Pasta for Cozy Weeknights

Sometimes the best meals are the ones that bring comfort, health, and simplicity all together in one bowl. This Brussels Sprouts Parmesan Pasta is exactly that kind of dish. It’s light but satisfying, packed with flavor, and happens to be one of my favorite easy weeknight dinners. Plus, it’s a sneaky way to get more greens onto your plate while still enjoying a warm, cheesy bowl of pasta—aka healthy comfort food at its finest.

Whether you’re cooking for yourself, your family, or prepping for a healthy meal plan for two, this dish has your back. It’s fast, budget-friendly, and easily adaptable to your taste. Get ready for a dinner that hits all the right notes—fresh, flavorful, and full of texture.

Why You’ll Love This Recipe

You’re going to fall head over heels for this pasta recipe. It’s that good.

The crispy caramelized Brussels sprouts, the zesty brightness from fresh lemon, and the nutty Parmesan create the ultimate quick family meal with a gourmet feel.

And because this meal is made with simple, real ingredients, you’ll feel good eating it and serving it. It’s perfect for those looking to balance low calorie high nutrition meals with flavor and satisfaction.

What Makes This Recipe Special?

Unlike many Brussels sprout recipes that roast them whole or halved, here we shred them—allowing them to crisp up faster and soak in the garlicky olive oil. This caramelization transforms their flavor from bitter to beautifully nutty and slightly sweet.

Adding pasta water to the pan creates a silky sauce without needing cream or butter-heavy additions—making this a low fat meal delivery-style dinner right from your own kitchen.

It’s also highly adaptable for those following a vegetarian keto meal plan or a high macro meal plan—just tweak the ingredients and portions to your dietary goals.

Ingredients

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Ingredients You’ll Need

• 8 oz spaghetti, linguine, or pasta of your choice
• 3 cups Brussels sprouts, trimmed and thinly sliced
• 2 tbsp olive oil
• 1 tbsp unsalted butter (or plant-based alternative)
• 3 garlic cloves, minced
• 1/4 tsp crushed red pepper flakes (optional)
• 1/2 cup freshly grated Parmesan cheese (or dairy-free alternative)
• Salt and freshly ground black pepper, to taste
• 1/4 cup reserved pasta water
• 1 tbsp fresh lemon juice (optional)

How to Make It Step-by-Step

1. Boil the pasta: Bring a large pot of salted water to a boil. Cook the pasta according to the package directions until al dente. Reserve 1/4 cup of the pasta water before draining.
2. Prep your Brussels sprouts: While the pasta cooks, trim the ends off the Brussels sprouts and thinly slice or shred them. A food processor with a slicing attachment can save you loads of time here.
3. Sauté the sprouts: Heat olive oil and butter in a large skillet over medium heat. Add the shredded Brussels sprouts and sauté for 6-8 minutes, stirring occasionally, until they’re golden and crisp-tender.
4. Add garlic and flavor: Toss in the minced garlic and red pepper flakes. Cook for 1-2 minutes until the garlic is fragrant and starting to brown.
5. Combine and finish: Add the cooked pasta and reserved pasta water to the skillet. Toss everything together until the pasta is well coated and glossy. Stir in the Parmesan cheese and lemon juice, if using.
6. Season and serve: Taste and season with salt and black pepper. Serve immediately, topped with extra Parmesan and fresh parsley if desired.

Tips for Best Results

• Use a high-quality block of Parmesan and grate it yourself. It melts better and tastes infinitely fresher than the pre-shredded kind.
• Shred the Brussels sprouts as evenly as possible so they cook uniformly.
• Don’t skip reserving the pasta water! It’s the secret to a silky, restaurant-style sauce.
• Want a protein boost? Add grilled chicken, sautéed shrimp, or even chickpeas for a high protein meal that still feels light.

Ingredient Substitutions & Variations

• Pasta: Try gluten-free pasta or whole wheat varieties for added fiber.
• Cheese: Use nutritional yeast or a dairy-free Parmesan for a vegan low calorie meal plan option.
• Oil & Butter: You can use just olive oil to keep it dairy-free or use a plant-based butter.
• Lemon: If you don’t have lemon, a splash of white vinegar adds brightness.
• Spice: Skip the red pepper flakes if you’re sensitive to heat, or add more if you love a kick.

Serving Suggestions

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Serving Suggestions

This pasta works beautifully on its own but also shines when paired with the right sides:

• A fresh green salad with a lemon vinaigrette
• A bowl of premade lunch meals like lentil soup or roasted veggie bowls
• Warm flatbread or garlic naan for mopping up every last bite

This is one of those ready meals for 2 that feels like it came from a cozy little café—minus the price tag.

Pairing Ideas (Drinks, Sides, etc.)

• Drinks: Try sparkling water with lemon or a citrusy mocktail to complement the brightness of the pasta.
• Sides: Roasted carrots, garlic green beans, or a cucumber tomato salad are light and fresh additions.
• Dessert: End the meal with fruit salad or a square of dark chocolate for balance.

How to Store and Reheat Leftovers

Transfer leftovers into an airtight container and refrigerate for up to 3 days.

Reheat gently on the stove over low heat, adding a splash of water or broth to loosen the sauce. You can also microwave it in 30-second bursts, stirring in between.

Make-Ahead and Freezer Tips

While this dish is best fresh, here’s how to prep ahead:

• Prep Brussels sprouts: Shred them up to 2 days in advance and store in a sealed bag or container.
• Freeze option: Cooked pasta doesn’t freeze perfectly, but you can freeze the sautéed Brussels sprouts mixture on its own and toss with fresh pasta when needed.
• Meal planning tip: Double the Brussels sprouts and save half for a lunch bowl or wrap the next day—it fits perfectly in meal prep microwave lunches.

Common Mistakes to Avoid

• Overcrowding the skillet: Cook the Brussels sprouts in batches if needed to avoid steaming them.
• Using old Parmesan: The cheese is key to flavor—use it fresh and grate it yourself.
• Forgetting the pasta water: It’s your built-in sauce thickener. Don’t pour it all down the drain!
• Overcooking the garlic: It turns bitter quickly. Just a minute or two is enough.

Frequently Asked Questions (FAQ)

Can I make this dish vegan?
Yes! Just use a plant-based butter and vegan Parmesan or nutritional yeast. It still delivers that cheesy flavor and creamy texture.

Is this kid-friendly?
Totally. The caramelization softens the Brussels sprouts and mellows their flavor. Plus, cheesy pasta? Always a win with kids.

Can I make this for meal prep?
Absolutely. It fits into so many best meal prep plans and holds up well for a couple of days in the fridge.

What if I want more protein?
Toss in grilled chicken or tofu. It turns into one of the best high protein ready meals when you add that boost.

Does it reheat well?
Yes, just add a splash of liquid to bring back the creaminess and heat gently.

What other pasta shapes work?
Penne, orecchiette, rotini—go with what you love or already have in the pantry.

Cooking Tools You’ll Need

• Large pot for boiling pasta
• Large skillet or sauté pan
• Sharp knife or food processor for shredding sprouts
• Tongs or wooden spoon for tossing
• Cheese grater
• Lemon zester (optional, but great to have!)

If you enjoyed this recipe, don’t forget to save it on Pinterest or share it with a friend!