Marmite Sprouts
Boring sprouts? Not on our watch! We've transformed this humble green vegetable into an exciting addition to your Christmas dinner plate with the addition of some salty, malty Marmite.
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NutritionPer Serving
- Calories78
- Carbs5.6g
- Protein6.5g
- Fat2.2g
- Saturates0.5g
- Sugars4g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
No two foods divide people quite like sprouts and Marmite, so naturally, we decided to combine the two! Love them or hate them, we think the naturally sweet, earthy flavour of the sprouts is perfectly complemented by the salty richness of the Marmite spread, creating a side dish that’ll steal the show at your Christmas spread. But don’t think that means this recipe is for December only, these Marmite Sprouts are fantastic all year-round!
Since Marmite and other yeast extract spreads are both vegetarian and vegan-friendly, we think this Marmite Sprouts recipe makes a great alternative to our Brussels Sprouts with Bacon recipe.
What diets are these Marmite Sprouts suitable for?
This Marmite Sprouts recipe is suitable for vegetarian, vegan, and dairy free diets. It can also be made gluten free, as long as you swap out the following ingredients for gluten-free alternatives:
- Stock cube
- Marmite/yeast extract spread
Remember to take extra care when you’re cooking for people with allergies. Use separate utensils, cookware, and preparation surfaces.
Do you need any special ingredients to make these Marmite Sprouts?
No, this recipe doesn’t call for any special ingredients. You’ll find everything on the shelves of your local supermarket.
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How many calories are in this Marmite Sprouts recipe?
There are 78 calories per portion in these Marmite Sprouts, which means they fall into our Everyday Light category. These are all dishes under 400 calories, ideal for when you’re after a lighter bite (just like the category name suggests!), and they fit with diet plans like Weight Watchers if you’re calorie counting.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight, then you might want to adjust these slightly. You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 200°C.
Step 2
Add the sprouts and some water to a saucepan and bring to the boil. Then lower the heat and let the sprouts simmer for 5 minutes.
Step 3
Drain the sprouts and put them into an ovenproof dish or baking tray.
Step 4
Add the Marmite and stock cube to 50ml of boiling water, and stir until dissolved.
Step 5
Pour the Marmite mixture over the sprouts and toss until they’re fully coated. Spray the sprouts with low-calorie cooking spray.
What could I serve with these Marmite Sprouts?
We think these Marmite Sprouts make a fantastic accompaniment to a roast dinner at any time of the year. You could serve them with any of the following:
How do you know when these Marmite Sprouts are cooked?
You’ll need to cook these Marmite Sprouts for 20 minutes — until brown and caramelised. Remember to turn them halfway through!
As per UK food safety guidelines, always cook meat until it reaches 75ºC and stays at that temperature for at least two minutes. This is to keep you and whoever it is you’re cooking for safe.
How long can you keep these Marmite Sprouts in the fridge?
Once you’ve served up your Marmite Sprouts, ideally you should eat them within 4 hours.
If you do allow any leftovers to cool, make sure to refrigerate in a container with a lid, and chill. You can keep leftovers of Marmite Sprouts in the fridge for approximately 3 days or so.
Can I freeze these Marmite Sprouts?
Yes you can! This Marmite Sprouts recipe can be frozen, but please remember to do the following;
- Freeze them as soon as they’re cold enough.
- Use a container or bag that’s suitable for freezing.
- Don’t forget to add a label with what they are, and on what date you put them in the freezer!
How do I reheat these Marmite Sprouts?
From chilled: Place in a microwaveproof container with loosely fitting lid, and heat for 4-7 minutes — until piping hot.
From frozen: Allow to defrost fully, then heat covered in the microwave for 3-5 minutes. Stir. Cook for a further 5-7 minutes — until piping hot.
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Marmite Sprouts
Boring sprouts? Not on our watch! We've transformed this humble green vegetable into an exciting addition to your Christmas dinner plate with the addition of some salty, malty Marmite.
-
Prep Time
5 MINS
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Cook Time
25 MINS
- KCals 78
- Carbs 5.6G
Instructions
- Preheat the oven to 200°C
- Add the sprouts and some water to a saucepan and bring to the boil. Then lower the heat and let the sprouts simmer for 5 minutes.
- Drain the sprouts and put them into an ovenproof dish or baking tray.
- Add the Marmite and stock cube to 50ml of boiling water, and stir until dissolved.
- Pour the Marmite mixture over the sprouts and toss until they are coated. Spray the sprouts with low-calorie cooking spray.
- Place the sprouts in the oven for 10 minutes. Give them a shake and a few extra sprays of spray, then cook for a further 10 minutes — until golden brown around the edges.
- Remove from the oven and serve!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
If you’ve made these Marmite Sprouts and loved them, let us know by sharing a photo and tagging us on Instagram or in our Facebook group!
13 comments
See what others have to say
SarahSunday 22nd December 2024
Can these be pre-prepared so they just need the oven?
HollyWednesday 8th January 2025
Hey Sarah, yes you could prep this recipe ahead of time ready to pop in the oven when ready, hope that helps!
Lesley PenningtonSunday 6th March 2022
A new world of loveliness!!!
HollyMonday 7th March 2022
Hi Lesley, thanks so much for your recipe so glad to hear you enjoyed the sprouts!
Lisa JohnsonThursday 1st April 2021
Can you use frozen Sprouts?
HollyThursday 8th April 2021
Hi Lisa, yes frozen sprouts will work for this recipe, hope that helps!
ZoeThursday 6th February 2020
How is this GF? Marmite is not gluten-free. Marmite’s major ingredient is an extract from brewer’s yeast arising from beer-making. Malted barley, wheat, and rye are typically used to make many beers and they contain gluten
Steve CowderoyTuesday 12th May 2020
Hi Zoe, thanks for letting us know about this error. We are changing the recipe to show that it is not Gluten Free. Once again thank you for getting in touch.
Michelle BSunday 13th February 2022
Some supermarket versions of Marmite are gluten free, such as Sainsburys and Aldi.
SharonMonday 14th February 2022
Hi Michelle, thanks for your helpful comment.You are correct, there are gluten free brands of yeast extract available even though Marmite itself isn’t gluten free.
HelenFriday 30th November 2018
Oh my goodness! DELICIOUS!!
LisaTuesday 27th November 2018
I made these yesterday and they were strangely very nice. I will be making them again.
HelenSaturday 24th November 2018
Am ridiculously excited to try this out! Thanks for recipe
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