Recipe description
June 22, 2026
Brussels sprout salad with hazelnuts
Crunchy Brussels sprouts and hazelnuts support gentle gut health.
Protein Rich
92%
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, sulfites, mustard, milk
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We found the following intolerances in the recipe ingredients: histamine, lactose
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from Brussels sprouts and hazelnuts.
- Includes polyphenol-rich vegetables and nuts.
- Balanced with healthy fats and plant-based protein; simple prep.
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
Nut, hazelnut
6
tablespoon
Oil, olive
3
tablespoon
Lemon juice
6
teaspoon
Mustard
1
teaspoon
Honey
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Cheese, parmesan
2
tablespoon
Shallot
1
piece
Parsley
2
tablespoon
Instructions
1
Shred the Brussels sprouts using a sharp knife or a food processor.
2
Toast the hazelnuts in a dry skillet over medium heat until fragrant.
3
In a large bowl, combine shredded Brussels sprouts and toasted hazelnuts.
4
In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper.
5
Pour the dressing over the salad and toss to combine.
6
Serve immediately or let it rest for a few minutes to allow the flavors to meld.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
9 g
Protein
26 g
Carbohydrates
7 g
Fiber
5 g
Sugar
22 g
Fat
3 g
Saturated fat
0.5 g
Salt
FAQ
How much fiber does one serving provide?
A typical serving with Brussels sprouts and hazelnuts offers several grams of fiber (roughly 5–8 g, depending on portion size).
Is this salad vegan/plant-based?
Yes, it can be vegan; use a plant-based dressing and no dairy. If the dressing contains dairy, swap to a plant-based version.
I have a tree-nut allergy. Can I still enjoy this?
If you have a tree-nut allergy, replace hazelnuts with seeds (pumpkin or sunflower) or omit nuts altogether. Check ingredients for cross-contact.
How should I store leftovers?
Store in the fridge in an airtight container. Best within 1–2 days; the sprouts may soften and the hazelnuts may lose crunch.
How big should a serving be for a meal?
A moderate serving (about 1 cup of sprouts plus a small handful of hazelnuts) works as a side; larger portions can serve as a light main with added protein like beans or tofu.
Can I customize the dressing without losing the recipe's character?
Yes. Simple dressings (olive oil, lemon juice, a pinch of salt) keep the focus on the sprouts and nuts.
Is it okay to prepare this in advance?
You can prep components and chill, but add hazelnuts or dressing just before serving to keep crunch.
Is this salad gluten-free?
The core ingredients are gluten-free; ensure dressings and add-ons are gluten-free and avoid cross-contamination.
What substitutions work well with hazelnuts?
Other nuts or seeds like almonds, pecans, walnuts, or pumpkin seeds to vary texture and flavor.
How can this salad support gut health?
Brussels sprouts provide fiber and polyphenols; hazelnuts add fiber and healthy fats that may support gut bacteria when eaten as part of a varied plant-based diet.
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