Recipe description
June 22, 2026
Brussels sprout potato casserole with walnuts
A cozy Brussels sprout and potato bake to support gentle digestion.
High Fiber
Fiber Rich
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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Takes about 2 minutes.
Why this recipe fits you
- High fiber from Brussels sprouts, potatoes, and walnuts supports gut health.
- Includes diverse plant foods and polyphenol-rich ingredients.
- Balanced combination of fiber, healthy fats, and resistant starch.
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
4
piece
Walnuts
1
cup
Onion
1
piece
Garlic
2
piece
Milk, whole
1
glass
Butter
2
teaspoon
Oil, olive
1
tablespoon
Egg
1
piece
Cheese, parmesan
4
tablespoon
Bread-crumbs
0.5
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Thyme
1
teaspoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
Wash and trim the Brussels sprouts, then halve them.
3
Peel and chop the potatoes into cubes.
4
In a large bowl, combine the Brussels sprouts, potatoes, and walnuts.
5
Mince the garlic and add it to the bowl with olive oil, salt, black pepper, and nutmeg.
6
Toss the vegetables and nuts with the seasoning until evenly coated.
7
Transfer the mixture to a baking dish and spread it out evenly.
8
Bake in the preheated oven for 40-45 minutes, until the potatoes are tender.
9
Let cool slightly before serving.
More Recipes For Your Gut
Nutrition
390 kcal
Calories
12 g
Protein
42 g
Carbohydrates
8 g
Fiber
6 g
Sugar
18 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe vegan or vegetarian?
It's plant-based and vegetarian; it can be vegan if no dairy is used.
How many servings does it yield?
Usually 4-6 servings, depending on portion size.
What makes this dish gut-friendly?
It contains fiber from Brussels sprouts and potatoes, resistant starch from potatoes, and polyphenols from walnuts and vegetables.
Can I substitute ingredients?
Yes. You can substitute Brussels sprouts with other cruciferous veggies, potatoes with sweet potatoes, and walnuts with other nuts; expect flavor and texture changes and adjust cooking time if needed.
Is it gluten-free, and what should I watch for?
Naturally gluten-free; if using any toppings or sauces, choose gluten-free options and prevent cross-contamination.
How should I store leftovers and reheat?
Refrigerate in an airtight container for 2-3 days; reheat in the oven at 350°F / 175°C until hot, or use a microwave.
Can I freeze the casserole?
Yes. You can freeze it before baking or freeze baked leftovers; thaw before reheating and reheat until steaming hot.
What are good side dishes or toppings?
Serve with a simple green salad or a yogurt-based sauce (or dairy-free yogurt) and a drizzle of olive oil; garnish with fresh herbs.
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