Keto Brussels Sprouts Recipes: Delicious and Nutritious Low-Carb Options

Brussels sprouts are a fantastic low-carb vegetable, perfect for those following a keto diet. They offer versatility in preparation and countless flavor combinations, making them a family favorite. Whether you love them or hate them, these recipes will convert even the staunchest Brussels sprouts skeptics. The key is proper preparation, transforming them from a childhood aversion into a delightful culinary experience.

Why Brussels Sprouts are Keto-Friendly

Brussels sprouts are an excellent low-carb vegetable choice. They contain about 4-5 net carbs per serving, making them a guilt-free addition to your keto meal plan. A half cup of cooked Brussels sprouts contains just 28 calories, 3.5g net carbs, and 2g of protein, making them a nutritious choice.

Essential Tips for Cooking Brussels Sprouts

To achieve perfectly cooked Brussels sprouts, keep these tips in mind:

• Fresh vs. Frozen: Due to the high water content in frozen vegetables, it is best to use fresh Brussels sprouts.
• Dryness: Ensure your Brussels sprouts are dry before cooking to promote crispiness.
• Doneness: Test for doneness by piercing a sprout with a knife; it should slide in easily.
• Crispiness: For extra crispy Brussels sprouts, cook them longer, but keep a close eye to prevent burning.
• Ethylene Gas: Brussels sprouts should be stored in the refrigerator, away from produce that emits ethylene gas, which can speed up spoilage.

Basic Keto Brussels Sprouts Recipe

This recipe provides a foundation for experimenting with different flavors and cooking methods.

Ingredients:

• 1 pound fresh Brussels sprouts, trimmed
• Avocado oil or olive oil
• Garlic powder
• Smoked paprika
• Sea salt
• Black pepper (optional)

Instructions:

1. Preheat oven to 420°F (215°C).
2. Trim the ends and remove any old outer leaves from the Brussels sprouts. Cut the larger ones in half, leaving smaller ones whole for a change in texture.
3. Place the Brussels sprouts in a large bowl and toss with avocado oil, garlic powder, smoked paprika, and sea salt.
4. Line a baking sheet with parchment paper and arrange the sprouts in a single layer.
5. Roast for 25 minutes, stirring halfway through, until browned and crispy.

Cooking Methods

Oven-Roasted Brussels Sprouts

Ingredients:

• Brussels sprouts, trimmed and halved
• Melted fat of choice (e.g., avocado oil, olive oil, bacon fat)
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C) with the rack in the middle.
2. Trim the ends and any old outer leaves from the Brussels sprouts.
3. Cut the sprouts in half and toss them with melted fat, salt, and pepper.
4. Spread the sprouts on a foil- or parchment-lined rimmed baking sheet, ensuring they are in a single layer.
5. Roast for 30-35 minutes, rotating and flipping the sprouts every 10 minutes, until tender and browned.
6. Check for seasoning and drizzle with aged balsamic vinegar if desired.

Air Fryer Brussels Sprouts

Ingredients:

• Brussels sprouts, trimmed and halved
• Melted fat of choice (e.g., avocado oil, olive oil, bacon fat)
• Salt and pepper

Instructions:

1. Trim the ends and any old outer leaves from the Brussels sprouts.
2. Cut the sprouts in half and toss them with melted fat, salt, and pepper.
3. Preheat your air fryer to 400°F (200°C).
4. Place half the seasoned Brussels sprouts in your air fryer basket.
5. Air fry for 12-15 minutes, tossing the contents at the halfway point, until browned and crispy.
6. Repeat with the remaining Brussels sprouts.

Microwave and Oven Combination

This method offers a quicker way to cook Brussels sprouts while still achieving a desirable texture.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Brussels sprouts, trimmed
• Boiling water
• Olive oil
• Garlic salt
• Garlic powder
• Black pepper

Instructions:

1. Preheat the oven to 350°F (180°C) and line a baking sheet with parchment paper.
2. Pour boiling water over the trimmed Brussels sprouts.
3. Transfer them to a microwave-safe bowl and microwave for 5-6 minutes.
4. Remove and let cool for 5 minutes.
5. Add oil, garlic salt, garlic powder, and pepper and mix well, until the oil has covered all the sprouts.
6. Spread the sprouts on the prepared pan and bake for 20-25 minutes, stirring halfway through.

Microwave-Only Brussels Sprouts

Ingredients:

• Brussels sprouts, trimmed
• Boiling water
• Olive oil
• Garlic salt
• Garlic powder
• Black pepper

Instructions:

1. Blanch the sprouts in boiling water.
2. Microwave for 13-15 minutes, stopping halfway through to stir the sprouts.
3. Add oil, garlic salt, garlic powder, and pepper and mix well.

Keto Brussels Sprouts Recipe Variations

Smoky Roasted Brussels Sprouts with Bacon

This recipe combines the mild, nutty bitterness of Brussels sprouts with the smoky flavor of bacon.

Ingredients:

• Brussels sprouts
• Bacon
• Avocado oil
• Apple cider vinegar
• Garlic powder
• Smoked paprika
• Sea salt

Instructions:

1. Preheat oven to 400°F (200°C).
2. Trim the ends and any old outer leaves from the Brussels sprouts.
3. Cut the sprouts in half and toss them with melted fat, salt, and pepper.
4. Cook bacon until crispy and crumble.
5. Dump the sprouts on a foil- or parchment-lined baking sheet, ensuring they are in a single layer.
6. Sprinkle the diced bacon over everything and pop the tray in the oven.
7. Roast for about 30-35 minutes, rotating and flipping the sprouts every 10 minutes, until the Brussels sprouts are tender and browned and the bacon bits are crispy.

Air Fryer Version

1. Preheat your air fryer to 400°F (200°C).
2. Place half the seasoned Brussels sprouts and bacon in your air fryer basket.
3. Air fry for 12-15 minutes, tossing the contents at the halfway point, until browned and crispy.
4. Repeat with the remaining Brussels sprouts.

Keto Maple Brussels Sprouts with Bacon and Pecans

This recipe offers a sweet and savory combination that's perfect for the holidays.

Ingredients:

• Brussels sprouts
• Bacon
• Sugar-free maple syrup (e.g., Lakanto)
• Raw pecans

Instructions:

1. Cook the brussel sprouts in the microwave for 5 minutes.
2. Cook bacon until crispy and remove from the pan, placing on paper towels to absorb the grease. Keep the bacon grease in the skillet.
3. Add the precooked sprouts, sugar free maple syrup and pecans to the pan. Mix well and cook for 5 minutes to let the flavors meld.
4. Add the bacon back to the pan, chopped into pieces or crumbled. Mix well and serve.

Creamy Garlic Parmesan Brussels Sprouts with Bacon

These Brussels sprouts are swimming in a creamy garlic parmesan sauce and topped with bacon.

Ingredients:

• Brussels sprouts
• Bacon
• Butter
• Onion
• Garlic
• Heavy cream
• Parmesan cheese
• Salt
• Pepper
• Italian seasoning

Instructions:

1. Cut bacon into small pieces and cook in a large heavy-duty pan or skillet to medium-high heat until crispy. Remove the bacon from the pan.
2. Add butter, brussels sprouts, and onion to the same pan. Season with salt, pepper, and Italian seasoning. Cook for 4-5 minutes, stirring occasionally.
3. Add the garlic and cook for another 2 minutes.
4. Pour in heavy cream, stir until simmering. Taste the flavor and adjust salt and pepper as needed.
5. Drizzle with cheese and bacon.

Cheesy Brussels Sprout Casserole

This rich and hearty keto side dish is perfect for holiday meals.

Ingredients:

• Brussels sprouts
• Bacon
• Heavy cream
• Garlic
• Dijon mustard
• Sharp cheddar cheese
• Mozzarella cheese
• Avocado oil
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Cook the bacon until crisp. Transfer to a paper towel-lined plate, reserving 2 tablespoons of bacon grease in the skillet.
3. Add the Brussels sprouts to the skillet, sprinkle with salt and pepper, and cook until nicely browned, tossing occasionally, 5 to 7 minutes. Transfer the sprouts to a medium casserole dish and sprinkle with the cooked bacon.
4. Add the avocado oil to the pan and sauté the garlic until fragrant, about 30 seconds. Stir in the cream and Dijon and whisk to combine. Cook 2 minutes to thicken, then stir in 2 ounces of the cheddar and whisk until melted. Add salt and pepper to taste.
5. Pour the sauce evenly over the sprouts in the pan and sprinkle the top with the remaining cheddar.
6. Bake until golden and bubbly, about 15 to 20 minutes.

Tips for Enhancing Flavor

• Add Bacon: Bacon adds a smoky, salty flavor that complements Brussels sprouts perfectly.
• Use More Spices and Herbs: Experiment with different spices and herbs to customize the flavor.
• Balsamic Roasted: Use balsamic vinegar (ensure it has no added sugar) for a tangy flavor.
• Toss in Garlic Butter: Garlic butter adds richness and flavor.
• Add Cheese: Sprinkle cheese over the top for a cheesy, comforting dish.
• Make Creamy Brussels Sprouts: Combine heavy cream or softened cream cheese with spices thinned out with milk for a creamy sauce.

Serving and Storage

• Serving: Serve Brussels sprouts warm as a side dish.
• Storage: Store leftovers in a sealed container for up to four days in the refrigerator.
• Reheating: Reheat in the microwave or oven.
• Freezing: Store cooled leftover sprouts in a freezer-safe container and freeze for up to 2 months. Increase the microwaving time by 3 minutes if cooking from frozen.

Read also: Keto Calorie Counting: A Detailed Guide

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