Brussels sprouts often get a bad rap, but this keto-friendly recipe transforms them into a delicious and crave-worthy dish. This article will guide you through creating perfectly roasted Brussels sprouts with parmesan, exploring variations, storage tips, and nutritional benefits. Whether you're a seasoned keto dieter or simply looking for a healthy and flavorful side dish, this recipe is sure to become a new favorite.
Why You'll Love This Recipe
This Parmesan Brussels Sprouts recipe is incredibly easy to make and bursting with flavor. Fresh Brussels are layered on top of a homemade garlic butter and shredded parmesan cheese mixture before being roasted to crispy perfection. These parmesan roasted Brussels sprouts make the best appetizer or dinner side dish. They have the perfect texture, crispy on the outside and tender on the inside, and are ready in the oven in just 30 minutes! Even if you have picky eaters, it’s hard not to love roasted Brussels sprouts with parmesan.
- Easy Prep: Garlic parmesan Brussels sprouts only take a few minutes of no-fuss preparation; then, the oven takes care of the rest!
- Versatile: Serve this dish as an appetizer, side dish, or even a main course.
- Crowd-pleaser: Brussels sprouts can get a bad rep, but this recipe is anything but boring.
Ingredients You'll Need
Below are the simple ingredients you will need to make roasted Brussels sprouts with parmesan.
- Brussels Sprouts: Use fresh Brussels sprouts for the best flavor and texture.
- Fresh Parmesan Cheese: I hand grated my parmesan cheese and I feel this not only tastes better but it also melts better. So if you can buy a block of this cheese and not use the powdered kind that comes in a canister. If you are in a pinch go ahead and use it but it might not melt as well.
- Raw Walnuts: I love the crunch the raw walnuts add to this dish but if you can’t tolerate nuts you can eliminate them.
- Garlic
- Olive Oil
- Butter
- Spices
- Salt
- Black Pepper
Step-by-Step Instructions
Below are photos and recipe steps so you can easily make this recipe at home.
- Preheat the oven: Preheat the oven to 400ºF.
- Prepare the garlic butter mixture: Combine the melted butter, garlic, and spices, stir well. Pour the garlic butter mixture into a 2-quart baking dish or 11×7 baking dish. Tilt the pan back and forth so it coats the entire bottom of the pan.Sprinkle the parmesan over the garlic butter, making sure to completely coat the bottom of the dish.
- Prepare the Brussels sprouts: Slice the sprouts in half and set aside. Slice the sprouts into thin rings and place into a large mixing bowl. Add the olive oil, crushed garlic, walntus, ½ of the cheese, salt and black pepper. Mix well.Spread out the mixture onto the prepared baking sheet in an even layer. Sprinkle the remaining cheese on top.
- Arrange and roast: Add the sprouts to the baking sheet, flat side down on top of the parmesan and garlic butter layer. Roast the sprouts for 25-30 minutes. Bake for 20 minutes or unti everything is golden brown. Check for the last 5 minutes to make sure they don't burn. Baking time may vary. You want the crispy edges but don't want everything to burn.
- Serve: Roasted Brussels sprouts with garlic and parmesan are best served right away, but you can also store leftovers in the fridge if needed.
Tips for Perfectly Roasted Brussels Sprouts
- Cut the veggies into uniform halves so they cook evenly in the oven.
- Make extra crispy brussels sprouts - these are hard to stop eating!
Serving Suggestions
Pair these sprouts with a protein like grilled chicken, seared salmon, or a juicy steak for a complete meal. Or enjoy crispy parmesan Brussels sprouts as a stand-alone app with a dipping sauce like aioli, balsamic glaze, or Caesar dressing. Serve this delicious recipe as a low carb side dish or eat it as is for lunch. This is also the perfect side dish to go with a meaty main dish like this keto salisbury steak, air fryer ribeye steak or these keto air fryer salmon bites.
Read also: Easy Low-Carb Cheese Crackers
Recipe Variations
Yes, there are several ways you can switch up this recipe!
- Make Bacon parmesan Brussels sprouts by topping the Brussels sprouts with raw bacon pieces before roasting; the extra fat that renders from the bacon makes it ultra crave-worthy!
- You can also try this Balsamic Glazed Brussels Sprouts recipe.
- Other things you can use in this recipe are hot pepper flakes for added heat. You can also try some lemon zest, a squeeze of lemon juice or even lots of fresh ground black pepper.
- We love these keto roasted shredded Brussel sprouts because they are flavored with parmesan cheese, garlic and walnuts.
Make Ahead Instructions
You can easily prep this recipe ahead of time for busier weeks. Follow the recipe steps up until baking the Brussels sprouts.
Storage Instructions
- Cooling: Allow the cooked Brussels sprouts to cool completely before storing.
- Airtight Container: Transfer the cooled Brussels sprouts to an airtight container. Choose a container that is appropriately sized to hold the sprouts without overcrowding or crushing them.
- Refrigeration: Place the container of fresh brussels sprouts in the refrigerator. Store leftovers in the refrigerator for up to 3-4 days.
- Seasoning: If your low carb Brussel sprout recipe includes any additional seasoning or sauce, it’s best to store the sprouts separately from the sauce.
- Reheating: When you’re ready to enjoy the leftover Brussels sprouts, reheat them gently to maintain their texture.
- Oven: Preheat the hot oven to a low temperature (around 300°F or 150°C).
- Stovetop: Heat a large skillet or pan over medium heat and add a small amount of oil or cooking spray.
- Air Fryer: One of my favorite ways is using the air fryer basket.
- I would not recommend freezing them using this recipe.
Nutritional Benefits
Brussels Sprouts are very high in fibre, and low in calories. They truly are a miracle vegetable, and once you try this recipe I can guarantee you’ll be eating a lot more of them!
- Yes, brussels sprouts are relatively low in carbohydrates compared to other vegetables.
- Yes, Brussels sprouts are a good source of fiber.
- Yes, Brussels sprouts can be included in a keto diet in moderation.
Keto Roasted Shredded Brussel Sprouts
Lately I have been making so many vegetable dishes so I have quite a few good keto vegetable recipes on this blog. This roasted shredded Brussel sprouts recipe is my new favorite way to cook this vegetable. It has SO much flavor and cooks quickly. While this was meant as a low carb side dish I could easily eat this for a vegetarian dinner. I hope you like it as much as we did.
Instructions
- Preheat oven to 350°F. Spray a baking sheet with nonstick cooking spray and set aside.
- Slice the sprouts into thin rings and place into a large mixing bowl. Add the olive oil, crushed garlic, walntus, ½ of the cheese, salt and black pepper. Mix well.
- Spread out the mixture onto the prepared baking sheet in an even layer. Sprinkle the remaining cheese on top. Place in the preheated oven.
- Bake for 20 minutes or unti everything is golden brown. Check for the last 5 minutes to make sure they don't burn. Baking time may vary. You want the crispy edges but don't want everything to burn.
- Let cool and serve as a low carb side dish, though you can also eat this for a light meal if you want. Store leftovers in an airtight container.
Flattened Brussels Sprouts with Parmesan
Charred and crispy on the outside, lightly caramelized and meaty on the inside, and come together so quickly!
Read also: Keto Calorie Counting: A Detailed Guide
Instructions
- Preheat oven to 450F.Fill a large pot with water and bring to a rolling boil over high heat.
- Place Brussels sprouts in water and cook for 10-15 minutes, until they are tender you can pierce them easily with a fork.
- Strain the brussels and rinse with cold water. Pat dry, cut ends off, and set aside.
- Line a baking sheet with parchment paper. Add Brussels sprouts and coat in oil and seasonings of your choice.
- With the base of a drinking glass or coffee mug, gently but firmly press on each sprout to flatten it.
- Bake the Brussels sprouts for 15 minutes, then remove from the oven and flip.
- Sprinkle the Parmesan over the top, and other addition toppings if you desire (such as sriracha, bacon bits, or mustard seed), then return the sprouts to the oven and continue baking for another 10 minutes. You want them crisp on the outside and the cheese to be golden.
- If you want the sprouts extra crispy, you can broil for 2-3 minutes, keeping a very careful eye on them as they can burn very quickly.
- Remove from oven. Add balsamic glaze, honey, or roasted pecans.
Read also: Magnesium Supplements for Keto