⏱ 25 min total

Brussels Sprout Salad with Garlic Dressing & Spiced Maple Walnuts

Name: Brussels Sprout Salad with Garlic Dressing & Spiced Maple Walnuts
Prep time: 20 min
Cook time: 5 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ cup shelled (50 halves) English walnuts; ⅝ tbsp Maple syrup; ¼ tsp Garlic powder; ¼ tsp Onion powder; ¼ dash Salt; ¼ dash Black pepper; ¼ cloves, minced Garlic; ½ tbsp Lemon juice; ½ tbsp Orange juice; ¼ tbsp Dijon mustard; ½ tsp Maple syrup; 2 tbsp Water; ¼ lb Brussels sprouts; ¼ medium Apple; ⅛ cup Parsley; ½ tsp Tamari soy sauce; ⅛ tsp Smoked paprika; ¼ tbsp Nutritional yeast; ½ tbsp Olive oil; ¼ small raw Red onion; 2 tbsp Sunflower seed kernels

Per 1 serving · 305 g · 21 ingredients

Calories

471

24%
of a 2,000 cal day

Protein
13g
10% of calories
Carbs
41g
32% of calories
Fat
33g
58% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Brussels Sprout Salad with Garlic Dressing & Spiced Maple Walnuts (305 g) has 471 calories, with 13 g of protein, 41 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (26% DV), dietary fiber (37% DV) and Vitamin C (127% DV).

Per 100 g

154cal

medium energy density

Protein per 100 cal

2.8g

Net carbs

30g

carbs minus fiber

Fiber

10g

19 g sugar

High in

20%+ of the daily value

Protein26%
Dietary fiber37%
Vitamin C127%
Vitamin E46%
Vitamin K275%
Thiamine23%

Good source of

10–19% of the daily value

Vitamin A10%
Calcium13%
Potassium19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

¼ cup shelled (50 halves) English walnuts
⅝ tbsp Maple syrup
¼ tsp Garlic powder
¼ tsp Onion powder
🥄
¼ dash Salt
¼ dash Black pepper
¼ cloves, minced Garlic
½ tbsp Lemon juice
½ tbsp Orange juice
¼ tbsp Dijon mustard
½ tsp Maple syrup
🥄
2 tbsp Water
¼ lb Brussels sprouts
¼ medium Apple
⅛ cup Parsley
½ tsp Tamari soy sauce
⅛ tsp Smoked paprika
🥄
¼ tbsp Nutritional yeast
½ tbsp Olive oil
¼ small raw Red onion
2 tbsp Sunflower seed kernels

Directions

Prep 20 minCook 5 min

1
Preheat a medium skillet over medium-high heat. Add walnut halves, maple syrup, soy sauce, smoked paprika, garlic powder, onion powder, salt, and pepper. Cook, stirring frequently, until the syrup is caramelized and nuts are lightly toasted, about 4-5 minutes.
2
Transfer the walnuts to a plate to cool completely. Once cool, roughly chop and set aside.
3
In a blender, combine sunflower seeds, garlic, nutritional yeast, lemon juice, orange juice, olive oil, Dijon mustard, maple syrup, water, salt, and pepper. Blend until smooth and creamy. Adjust seasoning if necessary.
4
In a large bowl, combine shaved Brussels sprouts, red onion, and apple. Season with salt and pepper, then pour on 3/4 of the dressing. Toss to coat evenly.
5
Transfer the salad to a serving platter if desired. Top with remaining dressing, cracked black pepper, spiced maple walnuts, and chopped herbs. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (305 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	92 μg	10%
Vitamin C	115 mg	127%
Vitamin D	0 μg	0%
Vitamin E	7 mg	46%
Vitamin K	330 μg	275%
Thiamine	0.3 mg	23%
Riboflavin (B2)	1 mg	84%
Niacin	3 mg	21%
Vitamin B6	1 mg	45%
Folate (B9)	177 μg	44%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	35%
Choline	48 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	127 mg	13%
Iron	4 mg	48%
Potassium	876 mg	19%
Magnesium	103 mg	25%
Phosphorus	393 mg	56%
Zinc	3 mg	24%
Copper	1 mg	91%
Manganese	2 mg	93%
Selenium	19 μg	34%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	7 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	907 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	19 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	0 g	—
Sucrose	12 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	2 g	—
Total omega 6	10 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 471 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

89min
Walking (3.5 mph)
57min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Brussels Sprout Salad with Garlic Dressing & Spiced Maple Walnuts?

One serving of Brussels Sprout Salad with Garlic Dressing & Spiced Maple Walnuts (1 serving) has 471 calories, which works out to 154 calories per 100 g. That is about 24% of a 2,000-calorie day.

Are Brussels Sprout Salad with Garlic Dressing & Spiced Maple Walnuts high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Brussels Sprout Salad with Garlic Dressing & Spiced Maple Walnuts keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Brussels Sprout Salad with Garlic Dressing & Spiced Maple Walnuts?

336 mg per serving.

How much sugar is in Brussels Sprout Salad with Garlic Dressing & Spiced Maple Walnuts?

19 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (305 g)

Calories471

% Daily Value*

Total fat 33g	42%
Saturated fat 3.4g	17%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 336mg	15%
Total carbohydrate 41g	15%
Dietary fiber 10g	37%
Total sugars 19g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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