Low Carb Roasted Parmesan Brussel Sprout Recipe
Charred and crispy on the outside, lightly caramelized and meaty on the inside, and come together so quickly! This Low Carb Brussel Sprout Recipe has become my new go-to quick and easy side dish or dinner if I’m in a pinch.
Brussels sprouts are a versatile and nutritious vegetable that can be enjoyed in various ways. If you’re following a keto diet or looking for a delicious and impressive side dish, this blog post is for you.
We’re going to explore a mouthwatering low-carb brussel sprouts recipe that will leave you craving more. Get ready to elevate your culinary skills and savor the flavors of this wholesome and excellent side dish.
Side note – I used to HATE Brussels sprouts. I realize hate is a strong word, but that is how I felt about them.
They were always bitter, or mushy, or bland, and I couldn’t understand why anyone enjoyed them to be quite honest. But even if you’re not a huge fan of brussels sprouts, you will be hooked on these.
The best part is they can be baked in the oven or turned into air fryer brussel sprouts! A few other delicious side dishes you could pair with this one are my Vegan Roasted Garlic Mashed Cauliflower or my Pepperoni Pizza Dip.
Table of Contents
THE HEALTH BENEFITS OF BRUSSELS SPROUTS
Brussels Sprouts are very high in fibre, and low in calories. They also have tons of vitamins and minerals, like many other cruciferous vegetables!
They’re full of vitamin C, vitamin K, vitamin B6, potassium, iron, thiamine, magnesium and phosphorus.
They truly are a miracle vegetable, and once you try this recipe I can guarantee you’ll be eating a lot more of them! Just keep in mind if you consume too many, you may want to avoid your partner for the evening if you know what I mean….
INGREDIENTS FOR THE KETO BRUSSEL SPROUTS
You will need the following ingredients listed below to make this great low carb vegetable (the exact measurements, nutritional information and full recipe are in the recipe card at the bottom of this post):
- Brussels sprouts
- Olive oil or avocado oil
- Spices of your choosing – I like using salt, pepper, paprika, garlic powder, and red chili flakes
- Parmesan cheese – alternatively you can use mozzarella cheese or cheddar cheese.
- Seasonings – black pepper, sea salt, red pepper flakes, onion powder, garlic powder, etc.
- Optional – sriracha, Horseradish Mustard, roasted pecans, balsamic vinegar, honey, crispy bacon, lemon juice, etc.
HOW TO COOK THE BEST BRUSSEL SPROUTS ON THE STOVE
Start by tossing your Brussels sprouts in a pot of water over the stove. You do not need to pre wash or chop the Brussels as you do this all after boiling them!
Once the Brussels are very soft, I poke mine with a fork to see if it slides in easy, remove from the stove. Using a strainer, strain the water and rinse the Brussels sprouts with cold water, then cut off the ends.
Directly on a foil-lined baking sheet, toss the Brussels sprouts evenly with the oil, and all the spices. Using the bottom of a glass, or a fork, smash the Brussels until they are all relatively flat.
Roast, stirring once halfway through, until tender and golden brown, about 15-20 minutes.
Remove from oven and add the parmesan cheese. At this stage I will typically also add sriracha, honey horseradish mustard, and homemade bacon bits. You can toss everything together in a large mixing bowl if desired.
Put back in oven for 10 minutes or until desired crispiness. Once they are done you can add balsamic glaze, honey, or roasted pecans if you desire!
Crispy roasted Brussels sprouts don’t always need any embellishment; they are delicious as is. But I like to add a splash of balsamic glaze or a drizzle of honey before serving to balance everything and bring the flavours alive.
Make extra crispy brussels sprouts — these are hard to stop eating! I promise all your family members will enjoy them just as much as you.
HOW TO STORE THE LOW CARB BRUSSEL SPROUT RECIPE
- Cooling: Allow the cooked Brussels sprouts to cool completely before storing. This helps prevent condensation and moisture buildup, which can make the sprouts soggy.
- 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. A sealable plastic container or a resealable plastic bag works well for this purpose.
- Refrigeration: Place the container of fresh brussels sprouts in the refrigerator. Store leftovers in the refrigerator for up to 3-4 days. Ensure that the refrigerator maintains a consistently cool temperature and is not subjected to frequent temperature fluctuations.
- 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. This helps prevent the sprouts from becoming too soggy or absorbing excessive moisture from the sauce.
- Reheating: When you’re ready to enjoy the leftover Brussels sprouts, reheat them gently to maintain their texture. You can use various methods for reheating, such as:
- Oven: Preheat the hot oven to a low temperature (around 300°F or 150°C). Spread the sprouts on a baking sheet and heat them for about 10-15 minutes or until warmed through.
- Stovetop: Heat a large skillet or pan over medium heat and add a small amount of oil or cooking spray. Add the Brussels sprouts and sauté them for a few minutes, stirring occasionally until heated.
- Air Fryer: One of my favorite ways is using the air fryer basket. Air fryer at 400 degrees F for 3-4 minutes in a single layer until crispy.
CAN I FREEZE THIS ULTIMATE SIDE DISH?
I would not recommend freezing them using this recipe. If you are wanting to preserve your brussels sprouts, do not complete the baking step.
You can still boil the them, but after they are boiled, toss them into an ice bath, pat dry completely, and store in a freezer safe bag. This Brussels sprouts recipe makes a flavourful and elegant side dish, and is an absolute must try!
ARE BRUSSELS SPROUTS LOW IN CARBS?
Yes, brussels sprouts are relatively low in carbohydrates compared to other vegetables. They contain approximately 6 grams of net carbs per 1 cup (156 grams) of cooked Brussels sprouts, making them a suitable option for a low carb recipe.
ARE THEY HIGH IN FIBER?
Yes, Brussels sprouts are a good source of fiber. One cup of this easy recipe provides around 4 grams of fiber, which contributes to digestive health and helps keep you feeling satisfied.
CAN I INCLUDE THIS LOW CARB BRUSSEL SPROUT RECIPE ON A KETO DIET?
Yes, Brussels sprouts can be included in a keto diet in moderation. They offer a balance of nutrients and are relatively low in net carbs, making them a suitable vegetable choice for those following a ketogenic eating plan.
The addition of bacon grease, heavy cream, or cheesy garlic sauce will make this low carb brussel sprout recipe even more suitable for a ketogenic diet.
Other Delicious Recipes You May Like To Try!
The Best Roasted Parmesan Brussel Sprouts
Charred and crispy on the outside, lightly caramelized and meaty on the inside, and come together so quickly! These delicious parmesan Brussels sprouts have become my new go-to quick and easy side dish or dinner if I'm in a pinch.
- 2 pound bag brussels sprouts
- 3 tbsp olive or avocado oil
- 1 tsp salt, pepper, paprika, red chili flakes, and garlic powder
- 1/2 cup grated parmesan cheese
- 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. Enjoy!
balsamic glaze, hot horseradish mustard, roasted pecans, honey, sriracha
Serving Size:1 grams
Amount Per Serving: Calories: 102Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 11mgSodium: 857mgCarbohydrates: 4gFiber: 1gSugar: 0gProtein: 4g
The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.
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I love to bake, cook, exercise, and document all of the above. Nutrition is not low fat. It is not low calorie. It’s not feeling deprived or being hungry all the time. It’s nourishing your body with real, whole foods so that you are consistently satisfied and energized to live your life to the fullest! Read more…