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Gluten-Free Glazed Brussels Sprouts BurgerFit Friday

It’s BurgerFit Friday sponsored by Koops’ Mustard! On Friday’s, BurgerFit CEO Alane Boyd gets creative with BurgerFit burgers and Koops’ Mustard! Alane uses ingredients from her home to create this delicious Gluten-Free Glazed Brussels Sprouts recipe with Dijon Koops’ mustard!

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BurgerFit Friday is sponsored by Koops’ Mustard. Order their mustard at koopsmustard.com or on Amazon.

My favorite way to eat Brussels sprouts

gluten-free glazed brussels sprouts
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Gluten-Free Glazed Brussels Sprouts are one of my favorite things to eat. They are also really cute since they look like baby cabbages! It is important to me that I use fresh brussels sprouts instead of frozen. I have found that after they’ve been frozen, they get mushy and do not have the same flavor as fresh.
Even though I used the Koops’ Dijion Mustard in this recipe, you can experiment with any of the Koops’ Mustards! Some other ones that I think would be great in this recipe are:
  1. Spicy Brown Koops’ Mustard
  2. Honey Dijon Koops’ Mustard – although if you use this, I would add less maple syrup
  3. Stone Ground Koops’ Mustard
This is a perfect side dish to a BurgerFit burger. A few of my favorite BurgerFit recipes to eat with this side dish are:
  1. Carrot & Thyme burger 
  2. Greens, Beans, & Balsamic burger
  3. Spinach & Mushroom burger 
  4. Beet burger
  5. And if you are really feeling the brussels sprouts, the Brussel Sprout & Raisin burger

“I got Arizona Heat on top because I cannot get enough of it!” -Alane

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gluten-free glazed brussels sprouts
5 from 1 vote

Glazed Brussels Sprouts

This recipe is the perfect combination of flavors between the bacon, mustard, balsamic, and maple syrup. You can also leave out the maple syrup for a lower calorie version. I would highly recommend doubling or tripling the recipe so you have enough for leftovers and lunch the next day. I wait to add the olive oil, and salt and pepper until last because bacon will add fat and salts while cooking.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Side Dish
Cuisine: American
Keyword: AIP, Dairy-free, Gluten-free
Servings: 2 servings
Calories: 269kcal


Cutting board
Dry measuring cups
Measuring spoons
Baking sheet



  • Preheat oven at 425 degrees.
  • Place halved Brussels sprouts and chopped bacon on baking sheet, including any of the outside pieces that may have fallen off. These get crispy and delicious!
  • In a mixing bowl or mason jar, mix balsamic vinegar, maple syrup, and Koops' Dijon. Pour over Brussels sprouts and bacon on baking sheet and toss lightly to coat in glaze.
  • Bake in oven for 20 minutes or until bacon is done and Brussels sprouts are crispy. If you are using thin bacon, you will want to check often to make sure it does not burn.
  • Remove from oven and move everything to a serving dish, including all the grease from the bacon.
  • Optional: add olive oil, salt, and pepper to taste.


  1. Make this recipe plant-based by removing the bacon.
  2. Make this recipe keto and whole30 by removing the maple syrup. 
  3. Maple syrup can also be swapped out with honey.


Calories: 269kcal | Carbohydrates: 19g | Protein: 9g | Fat: 18g | Saturated Fat: 6g | Cholesterol: 29mg | Sodium: 320mg | Potassium: 479mg | Fiber: 3g | Sugar: 12g | Vitamin A: 664IU | Vitamin C: 75mg | Calcium: 54mg | Iron: 2mg
Did you try this recipe?Mention @GetBurgerFit or tag #getburgerfit!


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What Would Alane Do

I would highly recommend doubling or tripling the recipe so you have enough for leftovers and lunch the next day.

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Meet our Founder & Koops'

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Alane Boyd

Host of BurgerFit Fridays

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

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Koops' Mustard

Making Mustard Great Again

Koops’ isn’t your ordinary mustard. It’s extraordinary mustard. With 14 bold flavors that can satisfy any appetite, it makes good food great and great food amazing. We like to think our mustards make everything you spread them on a little better. Well, now your favorite mustard makes the planet a little better too. Sustainably farmed, these organic varieties have all the flavor and texture of the mustard you love.

How We Met

BurgerFit and Koops’ Mustard met before going to the World Food Championships. Since mustard pairs perfectly with burgers, BurgerFit offered samples of Koops’ Mustard in their Tasting Pavilion booth. From there, they continued their relationship by partnering for BurgerFit Friday.

About BurgerFit

BurgerFit helps make eating veggies fun and delicious for your pickiest of eaters! Our new take on an old classic combines veggies into delicious meat burgers, transforming them into healthy meals that everyone from 2 to 82 years old can enjoy. Each recipe has been tested with kids of all ages, both young and the grown ones. You’ll have them eating beets (and loving it) before they know it!

Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.


  • Jessica Dilvitch says:

    5 stars
    I feel this will make a really great side dish for the meat I’m planning to cook for Thanksgiving. I can’t wait!! Thanks for sharing Alane.

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