Recipe description
June 19, 2026
Brussels sprout mash with walnuts
Creamy Brussels sprout mash with walnuts supports fiber and digestion.
High Fiber
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, milk
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We found the following intolerances in the recipe ingredients: lactose
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from Brussels sprouts and walnuts.
- Polyphenol-rich plant foods support gut microbes.
- Balanced with healthy fats and protein for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Brussels sprout
4
cup
Potato
2
piece
Walnuts
0.5
cup
Butter
6
teaspoon
Milk, whole
0.25
glass
Garlic
2
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Steam the Brussels sprouts until tender, about 10-15 minutes.
2
In a skillet, melt the butter over medium heat.
3
Add the steamed Brussels sprouts to the skillet and mash gently with a fork.
4
Stir in the chopped walnuts, salt, and black pepper to taste.
5
Serve warm as a side dish.
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Nutrition
280 kcal
Calories
9 g
Protein
22 g
Carbohydrates
6 g
Fiber
4 g
Sugar
18 g
Fat
2 g
Saturated fat
0.4 g
Salt
FAQ
What are the main ingredients and their benefits?
Brussels sprouts, walnuts, and a creamy base (like olive oil or dairy). The sprouts provide fiber and prebiotic compounds that support gut bacteria; walnuts contribute polyphenols and healthy fats.
Is this dish vegan or vegetarian?
It’s naturally vegetarian; to make it vegan, use plant-based oil and plant milk.
How should I cook the Brussels sprouts to mash smoothly?
Steam or boil until tender, then mash with a potato masher or blender. Season to taste.
Can I store leftovers?
Yes. Cool and refrigerate within 2 hours; keeps for 2–3 days. Reheat gently.
What allergens should I watch for?
Walnuts are a tree-nut allergen; watch for cross-contact and dairy if used.
How can I customize the flavor?
Add garlic, lemon zest, herbs, or swap walnuts for almonds; adjust salt and olive oil.
What should I pair it with?
Goes well with greens or grains; pairs with fish, chicken, or tofu for a complete meal.
Is this a gut-friendly dish?
Yes. The fiber in Brussels sprouts supports gut microbes, and walnuts provide polyphenols and healthy fats as part of a varied diet.
Is this gluten-free?
Naturally gluten-free; check any added ingredients (like stock or thickeners) if used.
Can I freeze the mash?
Yes, you can freeze it; texture may change a bit. Thaw in the fridge and reheat gently.
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