Spiralized parsnips provide a smart, flavorful alternative to traditional pasta in this hearty autumn dish. Paired with charred shaved Brussels sprouts and spicy chicken sausage, the result is a satisfying, vegetable-forward meal with a pleasant bite and a touch of heat.
Brussels Sprouts and Sausage Parsnip Spiralized Pasta
Brussels Sprouts and Sausage Parsnip Spiralized PastaIf you enjoy spiralized vegetables, other favorites include Quick Spiralized Zucchini with Grape Tomatoes, a Spiralized Mediterranean Beet and Feta Skillet Bake, and a Spiralized Winter Veggie Gratin. Spiralizing turns sturdy root vegetables and other produce into noodle-like strands that cook quickly and soak up flavor.
I’m sharing this recipe from the archives while I focus on my next cookbook. This version was inspired by a Broccoli Rabe and Sausage Parsnip Spiralized Pasta recipe, and it renewed my appreciation for parsnips. When spiralized and quickly sautéed, parsnips take on a pleasing texture and pair beautifully with spicy sausage. Adding charred shredded Brussels sprouts and a generous sprinkle of grated cheese (or leaving it out for Whole30) makes this dish hearty and balanced. If you plan to spiralize regularly, a good hand-operated spiralizer makes the process fast and easy.
Brussels Sprouts and Sausage Parsnip Spiralized Pasta
Yield: 2 servings
Serving Size: 1 (about 3/4 cup)
Prep: 10 mins • Cook: 20 mins • Total: 30 mins
Calories: 336 • Protein: 23 g • Carbs: 29 g • Fat: 16 g • Fiber: 6 g
Ingredients
- 2 links spicy chicken Italian sausage, casings removed
- 5 oz Brussels sprouts, shredded
- 2 tsp olive oil
- 6 1/2 oz (1 large) parsnip, peeled, spiralized and trimmed to 6-inch strands
- 1/4 cup chopped shallots
- 2 cloves garlic, minced
- 1/4 tsp crushed red pepper flakes
- 1/4 tsp kosher salt
- Black pepper, to taste
- 1/2 cup low-sodium chicken broth
- 1/4 cup grated Parmesan cheese (omit for Whole30)
Instructions
- Heat a large nonstick skillet over medium heat. Add the sausage and cook, breaking it up with a wooden spoon, for 6 to 8 minutes or until browned. Transfer the cooked sausage to a plate and set aside.
- Add the olive oil to the skillet, then add the shredded Brussels sprouts, chopped shallots, and minced garlic. Cook over medium-high heat until the edges begin to brown and the sprouts are golden, about 4–5 minutes. Transfer to the plate with the sausage.
- Return the skillet to medium heat and add the spiralized parsnip noodles, the chicken broth, crushed red pepper flakes, kosher salt, and a few grinds of black pepper. Cook, stirring occasionally, until the parsnip noodles are al dente, about 5 minutes. The broth will help steam and soften the noodles without making them soggy.
- Return the sausage and Brussels sprouts to the skillet, stir in the grated Parmesan (if using), and toss gently to combine and heat through. Taste and adjust seasoning if needed, adding more black pepper or red pepper flakes to increase the heat.
Notes & Tips
- Parsnips cook quickly when spiralized. Keep the heat at medium to medium-high and watch closely so the strands stay tender but not mushy.
- If you don’t have spicy chicken sausage, swap in mild sausage and add extra crushed red pepper flakes, or use a spicy pork or turkey sausage according to your preference.
- To keep this Whole30-compliant, omit the Parmesan cheese and check sausage ingredients for added sugars or noncompliant preservatives.
- Leftovers: Store cooled leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet with a splash of broth to prevent drying out.
- Make-ahead: Cook the sausage and Brussels sprouts ahead of time and store separately from the parsnip noodles. Reheat and combine just before serving so the noodles retain their texture.
- Equipment: A handheld or countertop spiralizer makes preparing parsnips simple. Choose a sturdy model that holds root vegetables securely.
Nutrition (per serving)
Calories: 336 kcal • Carbohydrates: 29 g • Protein: 23 g • Fat: 16 g • Saturated Fat: 5 g • Cholesterol: 70 mg • Sodium: 965 mg • Fiber: 6 g • Sugar: 7 g
If you make this recipe, consider leaving a comment to share how it turned out and any variations you tried—feedback helps refine recipes and inspires others.
