Brussels sprouts, often misunderstood, can be transformed into a delectable dish with the right preparation and flavor combinations. This article explores a keto-friendly recipe that pairs Brussels sprouts with bacon, creating a savory and satisfying side dish. Whether you're a dedicated follower of the keto diet or simply looking for a delicious way to enjoy Brussels sprouts, this recipe is sure to please.
Why Brussels Sprouts and Bacon?
The combination of Brussels sprouts and bacon offers a delightful contrast of flavors and textures. The mild, slightly nutty bitterness of Brussels sprouts complements the smoky, salty richness of bacon. When cooked together, these ingredients create a harmonious blend that is both satisfying and flavorful.
The Keto Advantage
For those adhering to a ketogenic diet, this recipe is a perfect fit. Brussels sprouts are naturally low in carbohydrates, with approximately 4.5 grams of net carbs per cup. Bacon, being primarily fat and protein, is also keto-friendly. This combination allows you to enjoy a delicious and nutritious side dish while staying within your desired carb limits.
Key Ingredients
- Brussels Sprouts: Fresh Brussels sprouts are essential for this recipe. Look for medium to small-sized sprouts that are firm and compact.
- Bacon: Choose your favorite variety of bacon. It will provide the smoky flavor and rendered fat that is crucial to the dish.
- Parmesan Cheese: Parmesan cheese adds a salty, umami-rich element that complements the other flavors.
- Olive Oil or Avocado Oil: If omitting bacon, these oils provide a healthy fat base for cooking the sprouts.
- Seasonings: Salt, pepper, garlic, and red pepper flakes enhance the overall flavor profile.
- Optional Additions: Onions, balsamic vinegar, heavy cream, and Gruyere cheese can be added for extra flavor and richness.
Cooking Methods
This recipe can be prepared using several cooking methods, each offering a slightly different texture and flavor:
Sautéed Brussels Sprouts with Bacon
Sautéing is a quick and easy method that allows the Brussels sprouts to brown and caramelize in the bacon fat.
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- Cook the Bacon: In a large sauté pan over medium-high heat, cook chopped bacon until crisp. Transfer the bacon to a paper towel-lined dish, reserving the bacon grease in the pan.
- Sauté the Brussels Sprouts: Add the Brussels sprouts to the pan with the bacon grease, stirring to coat evenly. Cook for 1 minute.
- Add Seasonings: Add onions, black pepper, salt, and red pepper flakes. Stir to combine.
- Cover and Cook: Reduce the heat to medium-low, cover the pan, and cook for 2 minutes. Uncover, stir, and cook for another 2 minutes.
- Serve: Remove from heat and place on a serving dish.
Roasted Brussels Sprouts with Bacon
Roasting brings out the natural sweetness of Brussels sprouts and creates a crispy exterior.
- Preheat Oven: Preheat your oven to 400°F (200°C).
- Prepare Brussels Sprouts: Trim the ends and remove any old outer leaves. Cut the sprouts in half.
- Toss with Fat and Seasonings: Toss the sprouts with melted fat of choice (bacon grease, olive oil, or avocado oil), salt, and pepper.
- Arrange on Baking Sheet: Spread the sprouts in a single layer on a foil- or parchment-lined baking sheet.
- Add Bacon: Sprinkle diced bacon over the sprouts.
- Roast: Roast for 30-35 minutes, rotating and flipping the sprouts regularly, until tender and browned and the bacon is crispy.
- Season and Serve: Check for seasoning and drizzle with aged balsamic vinegar, if desired.
Air Fryer Brussels Sprouts with Bacon
Air frying offers a faster cooking time and creates exceptionally crispy Brussels sprouts.
- Prepare Brussels Sprouts: Trim the ends and remove any old outer leaves. Cut the sprouts in half.
- Toss with Fat and Seasonings: Toss the sprouts with melted fat of choice (bacon grease, olive oil, or avocado oil), salt, and pepper.
- Air Fry: Place half the seasoned Brussels sprouts and bacon in your air fryer basket. Air fry at 400°F (200°C) for 12-15 minutes, tossing halfway through.
- Repeat: Repeat with the remaining Brussels sprouts and bacon.
- Season and Serve: Taste and adjust seasoning if needed.
Cheesy Brussels Sprouts with Bacon
For a richer and more indulgent dish, consider adding cheese to your Brussels sprouts and bacon.
- Cook Bacon: In a large oven-safe skillet, brown the bacon until crispy. Remove the bacon and set aside on a paper towel-lined plate.
- Sauté Brussels Sprouts: Add the sliced Brussels sprouts cut-side down to the skillet. Allow them to cook undisturbed in the bacon grease for 4-5 minutes until golden brown. Flip and cook for 2-3 more minutes. Remove from the skillet.
- Make Cheese Sauce: Wipe the skillet clean and add heavy cream, garlic, and parmesan cheese. Simmer over medium-low heat until the mixture thickens into an Alfredo sauce.
- Combine and Bake: Add the sprouts cut-side down and top with shredded cheese and half the bacon. Bake at 375°F (190°C) for 15 minutes.
- Serve: Top with the remaining bacon and serve hot.
Tips for Perfect Brussels Sprouts
- Don't Overcrowd the Pan: Ensure there's enough space between the sprouts in the pan to allow for even cooking and browning.
- Use High Heat: Brussels sprouts need high heat to caramelize and get crispy.
- Dry the Sprouts: Pat the sprouts dry with paper towels before cooking to remove excess moisture.
- Cook Long Enough: Give the sprouts enough time to develop a crispy exterior. This could take 15-25 minutes depending on the size.
- Reduce Bitterness: Parboiling or blanching the sprouts briefly before cooking can help reduce bitterness. Roasting or grilling also helps by caramelizing the sugars. Adding an acid like lemon juice can also balance the flavor.
- Choose Younger Sprouts: Smaller, younger Brussels sprouts tend to be less bitter than larger, older ones.
- Cut Sprouts Evenly: Cut your sprouts as needed to make sure they’re all about the same size. This will ensure they roast evenly, and all come out cooked about the same.
Serving Suggestions
These keto Brussels sprouts with bacon make a versatile side dish that pairs well with a variety of main courses. They are particularly delicious with:
- Steak
- Grilled Chicken
- Pork Chops
- Salmon
They can also be used as a base for a frittata or scramble.
Read also: Keto Calorie Counting: A Detailed Guide
Storage and Reheating
Leftover Brussels sprouts can be stored in an airtight container in the refrigerator for up to 3 days. Reheat them in a skillet or oven until warmed through. Freezing is not recommended as it can make the sprouts mushy.
Nutritional Benefits
Brussels sprouts are a nutritional powerhouse, offering a variety of vitamins and minerals. They are an excellent source of vitamin A, vitamin C, and vitamin K. They also contain calcium, folate, and fiber. Additionally, they are low in calories and fat, making them a healthy addition to any diet.
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