• 16 oz Brussel sprouts, trimmed of outer leaves and sliced in half
  • 1/4 tsp kosher salt
  • Black pepper, to taste
  • Olive oil spray
  • 1/2 Tbsp butter
  • 1/3 cup chopped shallots
  • 2 tsp all-purpose flour (or gluten free flour, such as brown rice flour)
  • 3/4 cup fat free milk
  • 1/4 tsp kosher salt
  • 1 tsp fresh thyme (OR ½ tsp dried thyme)
  • 1 Tbsp grated parmesan cheese
  • 2 oz grated Gruyere cheese, divided


Preheat oven to 400°F. Spray an 8″x12″ gratin dish or casserole dish with olive oil. Add the Brussel sprouts and season with salt and pepper. Spray more olive oil over the Brussels and place in the lower third of the oven. Bake 15 minutes, toss and bake an additional 10 minutes.
Heat a medium nonstick pan over medium heat. Add butter and let it melt, add the shallots and cook until softened, about 4 to 5 minutes. Sprinkle the flour over the shallots to start a roux. Add the milk in slowly and stir with a wooden spoon until well mixed. Cook over medium-low heat for about 4 minutes, stirring, until the sauce thickens. Add salt, fresh (or dried) thyme, parmesan and half of the grated Gruyere cheese into the white sauce and stir until the cheese is melted and incorporated into the sauce.
Pour over the Brussels sprouts, and top with the remaining cheese. Bake for 15 minutes until top is lightly browned and bubbly.

Makes 6 servings
Serving Size: 1/2 cup servings


Calories 101
Fat 4.6g
Saturated Fat 2.7g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 1.3g
Cholesterol 14mg
Sodium 180mg
Potassium 374mg
Carbohydrate 10g
Fiber 2.8g
Sugar 16g (naturally occurring)
Protein 7.0g

Modified from