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Home » Keto Brussels Sprouts

Keto Brussels Sprouts

March 22, 2019 by Wendy Polisi 2 Comments

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Collage of a final photo of Brussels Sprouts with three process shots along the sides and the text Keto Brussels Sprouts at the top.

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.

Overhead photo of Keto Brussels Sprouts in a parchment lined bowl on a blue background with a dipping sauce sitting beside it.
These Keto Brussels Sprouts pair perfectly with this creamy dipping sauce.
Contents hide
1 Keto Brussels Sprouts Backstory
2 Tips for Making Keto Brussels Sprouts
3 Variations for This Recipe
4 Serving Suggestions
5 Tools Needed to Make Keto Brussels Sprouts
6 How to Make Low Carb Brussels Sprouts
7 Frequently Asked Questions
8 If You Like This Recipe You May Also Like:
9 Low Carb Brussels Sprouts
10 Keto Brussels Sprouts
11 Other Great Brussels Sprouts Recipes to Try:

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.

Close up photo of Keto Brussels Sprouts on a parchment lined bowl.

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.
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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.

Serving Suggestions

  • Serve with grilled steak or roasted chicken.
  • Add leftovers to a bowl.

Tools Needed to Make Keto Brussels Sprouts

The following are affiliate links. We are a participants in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. However, I only link to things I use and love.

  • Mixing Bowls
  • Air Fryer (Optional)

How to Make Low Carb Brussels Sprouts

How to Make Keto Brussels Sprouts

  1. Cut and trim the Brussels Sprouts

    Trim the ends of the Brussels Sprouts and cut in half lengthwise.
    Second process photo for Keto Brussels Sprouts - Brussels Sprouts being cut with seasonings sitting beside them.

  2. Season

    After that, place the Brussels sprouts in a bowl and toss with avocado oil, apple cider vinegar, garlic powder, smoked paprika, and sea salt. Third Process Photo for Keto Brussels Sprouts- Brussels Sprouts being tossed with seasonings in a white bowl.

  3. Preheat

    Heat your air fryer to 380 degrees or your oven to 420 degrees.

  4. Cook

    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.

  5. 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.Collage of three process photos for making a dipping sauce for Keto Brussels Sprouts.

Frequently Asked Questions

Are Brussels sprouts Low In Carbs? How Many Net Carbs are in Brussels sprouts?

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.

Are Brussel Sprouts Good for Weight Loss?

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.

How Should Brussels sprouts Be Stored?

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.

If You Like This Recipe You May Also Like:

  • Keto Asparagus
  • Keto Pecans (these would be fabulous chopped and sprinkled on top!)
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Low Carb Brussels Sprouts

Overhead photo of Keto Brussels Sprouts in a parchment lined bowl on a blue background with a dipping sauce sitting beside it.
Print Pin
5 from 1 vote

Keto Brussels Sprouts

Brussels sprouts are the kind of veggie you either love or hate. For the haters, very often it is a hatred that developed in childhood – typically brought on by improperly prepared Brussels. These Keto Brussels sprouts are sure to change your opinion!
Course Side Dish, Vegetables
Cuisine American
Keyword Crispy
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6
Calories 187kcal

Ingredients

  • 1 pound Brussels sprouts ends trimmed and halved
  • 1 tablespoon avocado oil or high heat oil of choice
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon sea salt

Dipping Sauce

  • 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

Instructions

  • 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.

Oven Instructions:

  • 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.

Nutrition

Calories: 187kcal | Carbohydrates: 8g | Protein: 2g | Fat: 16g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 804mg | Potassium: 307mg | Fiber: 3g | Sugar: 2g | Vitamin A: 745IU | Vitamin C: 64.3mg | Calcium: 32mg | Iron: 1.2mg

Other Great Brussels Sprouts Recipes to Try:

  • Low Carb Salad from Kalyn Kitchen
  • Crispy Salad from Diet Doctor
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Filed Under: Side Dishes, Vegetable Recipes

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Comments

  1. KalynsKitchen

    March 12, 2019 at 3:55 pm

    They look delicious, will pin! And Thanks for the shout-out for my Brussels Sprouts Salad!

    Reply
    • Wendy

      March 12, 2019 at 4:37 pm

      Thanks so much! I’ve loved your site forever and appreciate your support on the launch of my new site.

      Reply

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Welcome

I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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Disclaimer

Welcome to the Kicking Carbs website (“site“). Wendy Polisi is not a health professional and information on this blog, arising from this blog, or social media related to this blog is only her personal experience and opinions. You should always check with your health care provider before beginning any diet, health plan, or lifestyle change.

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