Fertility Fit: Brussel Sprout Caesar Salad

Who doesn't love a Caesar salad? This one offers a lot of additional nutrients rather than just going with romaine lettuce and croutons. It is packed with fiber and lasts for a couple of days in the refrigerator, the brussels don’t get soggy as a spinach or spring mix may. Check out why each ingredient is important for fertility at the end!


Brussel Sprout Caesar Salad


12 ounces Brussels sprouts, shaved (about 4 cups)

3 tablespoons extra virgin olive oil, plus more for serving

1/2 cup freshly grated Parmesan, plus more for serving

1/2 cup toasted walnuts, coarsely chopped

2 tablespoons fresh chives, finely chopped (or parsley, basil, or dill)

4 strips bacon, cooked and coarsely chopped (or pancetta or guanciale) (optional)

1 lemon, zested and juiced

4 tablespoons Ceasar Dressing

Kosher salt, to taste

Freshly ground black pepper, to taste

Red chili flakes, for garnish



  • Shave or purchase pre-shaved Brussels sprouts and place them in a large bowl.
  • Toast walnuts at 350°F for a few minutes until crispy but not burnt, watching closely.
  • Add olive oil, Parmesan, fresh chives, lemon juice, lemon zest, and, if desired, bacon to the Brussels sprouts.
  • Incorporate a few tablespoons of Caesar dressing to add creaminess and depth.
  • Season the salad with kosher salt, freshly ground black pepper, and red chili flakes to taste.
  • Toss the salad thoroughly to ensure an even coating of flavors.
  • Serve with an extra drizzle of olive oil and a sprinkle of Parmesan for added indulgence. 

Brussels Sprouts: Fiber and Fertility Support
Brussels sprouts, whether shaved or purchased pre-shaved for convenience, are a rich source of fiber. Fiber aids in maintaining a healthy digestive system, supporting gut health. Additionally, the abundance of vitamins, minerals, and antioxidants in Brussels sprouts contributes to overall well-being, making them an excellent choice for fertility-focused nutrition.


Extra Virgin Olive Oil: Heart-Healthy Goodness
The use of extra virgin olive oil not only adds a luscious texture to the salad but also brings heart-healthy monounsaturated fats. These fats are known for their anti-inflammatory properties and may contribute to hormonal balance, positively impacting fertility.

Parmesan Cheese: Calcium Boost for Reproductive Health
Freshly grated Parmesan cheese not only imparts a savory depth but also provides a calcium boost. Calcium is essential for reproductive health, supporting the development and function of reproductive organs.

Toasted Walnuts: Omega-3 Rich Crunch
Walnuts, toasted to crispy perfection, add a delightful crunch to the salad. Rich in omega-3 fatty acids, walnuts contribute to overall heart health and may positively influence fertility.


Green Onion: Burst of Flavor and Nutrients
Green onions help elevate the flavor profile but also bring a burst of nutrients. Onions contain vitamins and minerals that support immune function and overall health, creating a well-rounded dish.


Bacon (Optional): 


Lemon: Citrus Zest for Vitamin C
The zest and juice of a lemon not only add a refreshing citrusy kick but also provide a dose of vitamin C. Vitamin C is crucial for immune function and can contribute to a healthy reproductive system.


Kosher Salt, Black Pepper, and Red Chili Flakes: Seasoning for Taste and Digestion
Seasonings such as kosher salt, black pepper, and red chili flakes not only enhance the taste but also aid in digestion. A well-seasoned dish can encourage better nutrient absorption in the gut.

This salad is a great alternative to a regular caesar salad. While I love romaine lettuce, the brussel sprouts offer a fiber fueled option that has more nutritious offerings and also keeps you fuller for longer. This could be a side salad, but its got enough to be an entree salad as well. The lemon zest makes this really bright and delicious!