Looking for a healthy, delicious salad that combines the earthy crunch of Brussels sprouts with the sweet tartness of fresh apples? This Brussels Sprouts and Apple Salad is about to become your new favorite go-to recipe. The combination of crisp vegetables, juicy fruit, and a tangy vinaigrette creates a perfect balance of flavors and textures that will make you actually crave your greens.
This vibrant salad brings together the best of fall flavors in one satisfying bowl. The Brussels sprouts provide a hearty, nutritious base while the apples add natural sweetness and extra crunch. What makes this Brussels Sprouts and Apple Salad truly special is how the flavors develop and meld together, creating a dish that’s both refreshing and filling.
Whether you’re meal prepping for the week, looking for a healthy lunch option, or wanting to add more vegetables to your diet, this recipe delivers on all fronts. It’s perfect for busy weekdays when you need something quick yet nutritious, and it’s elegant enough to serve at dinner parties or holiday gatherings.
Quick Recipe Overview
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 1
About: This fresh Brussels Sprouts and Apple Salad combines thinly shredded raw Brussels sprouts with crisp apple pieces, creating a crunchy, nutritious salad that’s both satisfying and delicious.
Why You’ll Love This Brussels Sprouts and Apple Salad
- Simple and easy to follow – No cooking required, just chopping and mixing
- Uses everyday ingredients – Brussels sprouts, apples, and pantry staples
- Great for beginners – Perfect introduction to eating raw Brussels sprouts
- Perfect for busy days – Quick prep with maximum nutrition
- Naturally gluten-free and vegetarian – Fits most dietary preferences
- Budget-friendly – Affordable ingredients that go a long way
Ingredients You’ll Need
For the Salad:
- 3-4 medium Brussels sprouts – fresh and firm, outer leaves removed
- 1/2 medium Honeycrisp apple – or Gala, Fuji, or Granny Smith
- 1 tablespoon dried cranberries – adds sweetness and chewy texture
- 1 tablespoon chopped walnuts – toasted for extra flavor
- 1 tablespoon crumbled goat cheese – optional but recommended
For the Dressing:
- 1 tablespoon olive oil – extra virgin for best flavor
- 1/2 tablespoon apple cider vinegar – balances the sweetness
- 1/2 teaspoon Dijon mustard – adds depth and helps emulsify
- 1/4 teaspoon honey – natural sweetener
- Pinch of salt and black pepper – to taste
Tip: Feel free to substitute the walnuts with pecans, almonds, or sunflower seeds. For a dairy-free version, skip the goat cheese or use a plant-based alternative.
Kitchen Equipment
- Sharp knife
- Cutting board
- Large mixing bowl
- Small bowl for dressing
- Measuring spoons
- Whisk or fork
Step-by-Step Instructions
Step 1: Prepare the Brussels Sprouts
Remove any damaged outer leaves from the Brussels sprouts and trim the stem end. Using a sharp knife, slice the Brussels sprouts as thinly as possible, creating fine shreds. The thinner you slice them, the more tender they’ll be in the final salad.
Step 2: Prepare the Apple
Wash and core the apple, leaving the skin on for extra nutrition and color. Cut into small, bite-sized pieces – about 1/4 inch cubes work perfectly. The pieces should be small enough to eat easily but large enough to provide satisfying crunch.
Step 3: Make the Dressing
In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper until well combined. The mixture should be smooth and emulsified. Taste and adjust seasoning as needed.
Step 4: Assemble and Massage
Place the shredded Brussels sprouts in your mixing bowl and pour about half the dressing over them. Using clean hands, gently massage the Brussels sprouts with the dressing for about 30 seconds. This helps break down the tough fibers and makes them more digestible.
Step 5: Add Remaining Ingredients
Add the diced apple, dried cranberries, and chopped walnuts to the bowl. Drizzle with the remaining dressing and toss everything together until well coated. Let the salad sit for 2-3 minutes to allow the flavors to meld.
Step 6: Final Touch
Top with crumbled goat cheese if using, and give one final gentle toss. Taste and adjust seasoning with additional salt, pepper, or a squeeze of fresh lemon juice if desired.
Pro Tips for Best Results
Choose the right Brussels sprouts: Look for small to medium-sized sprouts that feel heavy for their size and have tightly packed, bright green leaves. Avoid any with yellowing leaves or soft spots.
Slice consistently: Try to keep your Brussels sprout shreds roughly the same size for even texture. A mandoline slicer can help achieve ultra-thin, consistent slices if you have one.
Don’t skip the massage: This step is crucial for raw Brussels sprouts. The salt in the dressing helps break down the tough cell walls, making the sprouts more tender and digestible.
Apple variety matters: Honeycrisp and Gala apples provide the perfect balance of sweetness and crunch, but Granny Smith works well if you prefer more tartness to balance the dressing.
Variations & Substitutions
Fruit Variations:
- Replace apples with pears for a softer, more delicate flavor
- Add fresh pomegranate seeds for extra crunch and antioxidants
- Try diced Asian pear for an ultra-crisp texture
Nut and Seed Options:
- Toasted pecans complement the fall flavors beautifully
- Pumpkin seeds add a seasonal touch
- Sliced almonds provide a milder nutty flavor
Cheese Alternatives:
- Feta cheese offers a saltier, tangier option
- Sharp cheddar adds richness
- Omit cheese entirely for a vegan version
Dietary Modifications:
- Vegan: Skip the cheese and replace honey with maple syrup
- Keto-friendly: Reduce the apple and cranberries, add more nuts and cheese
- Paleo: Use coconut aminos instead of Dijon mustard
For those interested in exploring more healthy meal options, this salad pairs wonderfully with other nutritious dishes.
Storage & Make-Ahead Tips
Refrigerator Storage: This Brussels Sprouts and Apple Salad keeps well in the refrigerator for up to 3 days when stored in an airtight container. The Brussels sprouts actually improve in texture as they continue to soften slightly.
Make-Ahead Strategy: You can prepare the Brussels sprouts and dressing up to 2 days in advance, storing them separately. Add the apples, nuts, and cheese just before serving to maintain optimal texture and prevent browning.
Preventing Apple Browning: If you must add apples early, toss them with a little lemon juice before mixing into the salad. This will slow the browning process significantly.
Freezing: This salad is not suitable for freezing due to the high water content of the vegetables and the fresh nature of the ingredients.
Serving Suggestions
This versatile Brussels Sprouts and Apple Salad works beautifully in many different meal contexts:
As a Main Dish:
- Add grilled chicken breast or salmon for complete protein
- Top with chickpeas or white beans for a vegetarian protein boost
- Serve over quinoa or brown rice for a more filling meal
As a Side Dish:
- Perfect alongside roasted turkey or chicken
- Complements pork tenderloin beautifully
- Great with fall-inspired main courses
For Special Occasions:
- Excellent addition to Thanksgiving appetizer spreads
- Beautiful on holiday buffet tables
- Perfect for potluck gatherings
Beverage Pairings:
- Crisp white wine like Sauvignon Blanc
- Sparkling water with lemon
- Green tea or herbal fruit teas
Frequently Asked Questions
Can I make this Brussels Sprouts and Apple Salad ahead of time?
Yes! This salad actually improves with time as the flavors meld together. You can make it up to 3 days in advance, though it’s best to add delicate toppings like nuts and cheese just before serving to maintain their texture.
Can I use cooked Brussels sprouts instead of raw?
While this recipe is designed for raw Brussels sprouts, you can use lightly blanched ones if you prefer. Blanch them for just 1-2 minutes, then immediately plunge into ice water to stop the cooking process. Pat them completely dry before using.
What’s the best way to shred Brussels sprouts?
The easiest method is to use a sharp knife to slice them as thinly as possible. You can also use a food processor with the slicing disc, or even a mandoline slicer for ultra-thin, consistent pieces.
How do I prevent the apples from browning?
Toss the cut apples with a little lemon juice, or add them to the salad just before serving. The acid in the dressing also helps prevent browning to some extent.
Can I substitute the apple cider vinegar?
Yes, you can use white wine vinegar, lemon juice, or even balsamic vinegar, though each will change the flavor profile slightly. Apple cider vinegar complements the apples particularly well.
Conclusion
This Brussels Sprouts and Apple Salad proves that healthy eating doesn’t have to be complicated or boring. With just a handful of fresh ingredients and a few minutes of prep time, you can create a salad that’s both nutritious and absolutely delicious. The combination of textures and flavors – from the crisp Brussels sprouts to the sweet apples and tangy dressing – makes every bite interesting and satisfying.
Whether you’re new to eating Brussels sprouts or you’re a longtime fan looking for a fresh preparation, this recipe delivers on all fronts. It’s simple enough for beginners, nutritious enough for health-conscious eaters, and delicious enough to convert even the most reluctant vegetable eaters.
Ready to give this recipe a try? Start by picking up some fresh Brussels sprouts and your favorite variety of apples at the grocery store. Remember, the key to success is in the preparation – take your time shredding the Brussels sprouts thinly and don’t skip the massaging step with the dressing.
For more inspiration on healthy eating and seasonal recipes, explore our collection of nutritious meal ideas that will help you maintain a balanced, delicious diet throughout the year.
Nutrition (per serving):
- Calories: 285
- Protein: 8g
- Carbohydrates: 22g
- Fiber: 6g
- Healthy Fats: 18g
- Vitamin C: 95% DV
- Vitamin K: 180% DV
