You are going to fall in love with these Keto Brussels Sprouts! These smoky sprouts are crispy on the outside and perfectly tender on the inside. It is the perfect low carb side dish that works well for all types of diets.
Keto Brussels Sprouts Backstory
When I was a kid, eating your vegetables was a very big thing around our house.
It was a non-optional, not going to whine your way out of it kind of thing that my parents took very seriously.
It didn’t matter if it was a vegetable that we liked or not. Case in point: butter beans.
My mother cooked her butter beans until they were soft and mushy. In this humble 5-year-olds opinion, they were way past the point of being edible.
But I ate them anyway.
My older sister was bolder than I, and went so far as to attempt to flush them down the toilet.
My mother was not amused by her antics. As a result, my sister ended up being sent to her room for the remainder of the evening. Without dinner. (What can I say, it was the 70’s – that was how parents rolled back then.)
Looking back, I am eternally grateful that Brussels sprouts were not a vegetable that my Mom ever made.
Because, like those dreadful butter beans, they must be cooked right. Otherwise, you are going to want to flush them.
If you are looking for a recipe that even Brussels-haters will love, I’ve got you covered.
These Keto Brussels sprouts are basically impossible not to like. Crispy on the outside and tender on the inside, this is a low-carb veggie that is even more wildly delicious that it looks.
I like them served with this creamy dipping sauce. (Because everything is better with sauce, right?) On the other hand, if you are short on time, or sauce isn’t your thing, feel free to leave it off.
I promise they will still rock.
Tips for Making Keto Brussels Sprouts
- To test the for doneness, pierce one sprout with a knife. It should slide in easily.
- Due to the high water content in frozen vegetables, it is best to use fresh and not frozen.
Variations for This Recipe
- Cook 6 slices of bacon (the air fryer is great for this) and crumble on top.
- Substitute sherry vinegar for the apple cider vinegar.
- Top with toasted almonds or macadamia nuts
- Top with crispy capers.
- Serve with grilled steak or roasted chicken.
- Add leftovers to a bowl.
Tools Needed to Make Keto Brussels Sprouts
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- Mixing Bowls
- Air Fryer (Optional)
How to Make Low Carb Brussels Sprouts
How to Make Keto Brussels Sprouts
- Cut and trim the Brussels Sprouts
Trim the ends of the Brussels Sprouts and cut in half lengthwise.
After that, place the Brussels sprouts in a bowl and toss with avocado oil, apple cider vinegar, garlic powder, smoked paprika, and sea salt.
Heat your air fryer to 380 degrees or your oven to 420 degrees.
Arrange in a single layer on your air fryer pan or a baking sheet lined with parchment paper. Cook for 15 to 18 minutes in the air fryer, or 25 minutes in the oven, stirring halfway through.
- Make the Sauce
Meanwhile, as the Brussels sprouts are cooking, make the sauce by combining mayonnaise, Dijon mustard, apple cider vinegar, coconut aminos, salt, and pepper in a small bowl. Whisk to combine.
Frequently Asked Questions
Certainly! Brussels sprouts are an excellent low carb and keto-friendly vegetable. However, one cup has 4.7 net carbs, so while they do fit into a keto lifestyle, you do need to be conscious of portion size.
They are an excellent addition to your diet. High in Vitamin C, this cruciferous vegetable can help to support a healthy immune system. In addition, they may also help to reduce chronic inflammation. A 2014 study showed that women who ate the most cruciferous vegetables had lower levels of inflammatory biomarkers than those who ate the fewest. You can read more about the health benefits here and here. Two and a half cups have approximately 100 calories so they are a great low calorie side.
They should be stored in the refrigerator. However, they should be kept away from high ethylene-producing produce. Ethylene is a natural gas that can speed the spoilage of certain types of produce. High ethylene-producing produce includes: Apples, blueberries, apricots, avocados, mangoes, melons, nectarines, papayas, peaches, pears, and plums.
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Low Carb Brussels Sprouts
Keto Brussels Sprouts
- 1/2 cup homemade mayonnaise or plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon apple cider vinegar
- 1 tablespoon Coconut Aminos or gluten-free tamari
- 1/2 teaspoon sea salt
- 1/2 teaspoon fresh ground black pepper
- Place the Brussels sprouts in a large bowl and toss with avocado oil, apple cider vinegar, garlic powder, smoked paprika, and sea salt.
Air Fryer Instructions
- Next, preheat your air fryer to 380 degrees.
- Place in your preheated air fryer in a single layer. (Depending on the size of your fryer you may need to cook in batches.)
- Cook for 15 to 18 minutes, or until brown and crispy, stirring halfway through.
- Serve warm with dipping sauce.
- Preheat oven to 420 degrees.
- Season the sprouts as directed above.
- Line a baking sheet with parchment paper and arrange the sprouts in a single layer.
- After that, cook for 25 minutes, stirring halfway through.
To make sauce
- Meanwhile, combine mayonnaise, Dijon mustard, apple cider vinegar, coconut aminos, salt, and pepper in a small bowl. Whisk to combine.