Keto Brussels Sprouts

You haven’t lived until you’ve tried these Keto Brussels Sprouts! First blanched, then roasted, this great low carb vegetable cooks to the perfect crisp level so that every bite is a true delight. Top with a drizzle of balsamic and a sprinkle of walnuts and Parmesan for an extra special treat!

Perfectly Crispy Brussels Sprouts

Take your Brussels sprouts game to the next level with these delicious low carb brussels sprouts! They are super easy to make but taste so good, you won’t want to make them any other way. 

The secret to getting those outer leaves nice and crispy is to soak your Brussels sprouts in cold water first, blanch, then massage with olive oil, season with a generous amount of salt, and bake at high heat. It’s like making crispy baked potatoes!

If you haven’t yet convinced a picky eater or two to join the Brussels sprouts fan club, this recipe is sure to convert them! It’s the perfect side dish that the entire family can enjoy (kids included!). 

Health Benefits of Brussels Sprouts

Brussels sprouts are a keto-friendly vegetable that contains many outstanding health benefits. Part of the cruciferous vegetable family, Brussels sprouts provide a wide range of nutrients like protein and vitamins C and K. One cup contains only 7 grams of net carbs, and they’re low in calories, which makes them a wonderful, low-carb vegetable to incorporate into your diet. 

According to many health sources, eating cruciferous vegetables like Brussels sprouts may also help reduce your risk of developing certain cancers and other conditions, such as high blood pressure, heart disease, and diabetes. 

Why You’ll Love ‘Em

• Low-carb and vegetarian — perfect for a keto diet!
• They are mouthwateringly crispy and delicious!
• A quick and easy recipe that requires only 4 basic ingredients.

Made with 4 Simple Ingredients

Brussels Sprouts: You’ll need about 2 pounds of fresh Brussels sprouts for this recipe! Try to get them all the same size for even cooking.

Salt & Pepper: I used a generous amount of salt for blanching and seasoning the Brussels sprouts. Black pepper adds just enough spice without taking away from the natural flavors.

Olive Oil: Olive oil helps create beautifully tender Brussels sprouts on the inside with a perfectly crispy outside. Mmm.

How to Make Keto Brussels Sprouts 

The steps are simple, and I’m outlining them below but be sure to scroll to the bottom of the page to view the full, printable recipe card. You can also watch how it comes together with this quick Instagram video!

STEP 1 – SOAK

Preheat the oven to 450°F. Place your Brussels sprouts in a large bowl and soak them in water.

Once clean, cut the stem end off and slice them in half.

STEP 2 – BLANCH

Next, bring a large pot of water to a boil and add a generous amount of salt. Then toss in the Brussels sprouts, allowing them to cook for 7 to 7.5 minutes. 

When done, remove and place them in a bowl of ice water for about 4 minutes. Drain well.

STEP 3 – ASSEMBLE & SEASON

Add the Brussels sprouts cut-side down to a large oven-safe pan in a single layer. Drizzle and massage with the olive oil, ensuring you’re completely coating the Brussels sprouts. 

Then season with a generous amount of salt and freshly ground pepper, tossing well to coat.

STEP 4 – ROAST

Transfer your Brussels sprouts to the oven and roast for 25-30 minutes. You can flip at the end and bake for another 3-5 mins if you want an even crispier result.

Pro Tip: Time may vary depending on your oven. You’ll know your Brussels sprouts are done cooking when they are crispy and lightly charred on the outside. 

STEP 5 – SERVE

Remove your keto Brussels sprouts from the oven, throw them into a bowl, and serve as is. Or, top/toss with anything you like for added flavor.

ENJOY!

Optional Toppings

These low-carb Brussels sprouts taste fantastic with just a little salt, pepper, and olive oil. However, there are many delicious ways to enjoy this low carb side dish. 

If you’re looking for a nice pop of flavor, try out some of these tasty toppings ideas:

• Balsamic glaze– for a touch of sweetness.
• Crushed walnuts– add a nice crunch.
• Parmesan cheese– everything is better with cheese!
• Red pepper flakes–  make it spicy!
• Crispy bacon bits– for a flavor & texture boost.

FAQ

Why do you soak Brussels sprouts before roasting?

Soaking and blanching your low carb Brussels sprouts before you roast them will not only cut out some of the bitter taste but also speed up the cooking time and soften them right down to the core. This lets you focus solely on getting this keto side dish perfectly crispy and caramelized. 

What’s the best way to cut Brussels sprouts?

To get nice and crispy Brussels sprouts, it’s best to trim off the end with the stem first. Once that’s done, you should be able to easily pull off any yellow or damaged leaves. 

Finally, halve each Brussels sprout lengthwise from tip to stem end. Now your Brussels sprouts are ready for cooking! 

Why are my keto Brussels sprouts not crispy?

If you’re looking for that perfect crunch for Brussels sprouts, the key is not to overcrowd the pan. 

Make sure your Brussels are in a single layer without touching so there’s room for air to circulate them. And don’t forget to crank up the heat — they need at least 400°F! 

Storage

Store any leftover Brussels sprouts in an airtight container in the refrigerator for up to 1 week. To freeze your keto Brussels sprouts, place them in a freezer-safe container for up to 6 months.

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