Brussels Sprouts Smothered in White Sauce

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If you have a tough time getting all the needed servings of vegetables into your daily diet plan, you are not alone. It can be especially difficult if you are trying to get your kids to eat their veggies. Making things even more of a challenge, you need to eat a selection of vegetables to ensure optimal health benefits. One of the veggies you need to add to your list is Brussels sprouts. Unfortunately, the little balls of health are one of the most controversial vegetables when it comes to taste. A member of the cabbage family, Brussels Sprouts are packed with anti-oxidants and immune boosting properties. How can you work healthy sprouts into your diet without offending your taste buds? Try our Brussels sprouts smothered with white sauce.

Sauce is a magic worker when it comes to making vegetables you do not like palatable. Obviously, it is better to eat the veggies plain, especially if you are trying to cut calories, but if the taste of a certain vegetable is unappealing, you should not be forced to miss out on the health benefits. This is especially important if you or someone you love has a tendency to dislike the taste of most vegetables.

Looking for other ways to make the most of the vegetable rainbow? We have plenty of recipes that turn vegetables into special side dishes your family will love. Try our Southwestern Kale Chips or our Oven Baked Zucchini Chips.

Brussels Sprouts Smothered in White Sauce

Brussels Sprouts Smothered in White Sauce

The fats in this recipe come primarily from the olive oil, which is a healthy fat.

Yields: 4 servings | Calories: 158 | Total Fat: 8 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 2 mg | Sodium: 215 mg | Carbohydrates: 18 g | Dietary fiber: 3 g | Sugars: 5 g | Protein: 6 g | SmartPoints (Freestyle): 4 |


  • 1 pound Brussels Sprouts
  • 2 tablespoon extra virgin olive oil
  • 2 tablespoons finely diced sweet onion
  • 2 tablespoons cornstarch
  • ¼ teaspoon black pepper
  • Kosher or sea salt to taste
  • 1 cup chicken broth, fat free, low sodium
  • 1 cup milk (low fat milk can be used but whole is best in this recipe)
  • 1 teaspoon fresh thyme (see video below on how to remove thyme from stem)
  • 1/8 teaspoon cayenne pepper


  1. Remove outer leaves of Brussels Sprouts and discard any bad leaves as well. Steam until tender, about 20 minutes. In the meantime, add oil to a large skillet, turn to medium-low and sauté onion until tender, about 4 minutes. Add cornstarch, pepper and salt, stir. Pour in broth, milk, thyme and cayenne pepper, stir and continue cooking until sauce has reached the desired consistency. Pour sauce over steamed Brussels Sprouts.

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