Keto Brussels Sprouts - Air Fryer or Oven!

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. I prefer to make these in my air fryer, but if you don't have one, they are also great in the oven.

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 than it looks.

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 a 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.

Ingredients

• Brussels Sprouts: You want about a pound of fresh Brussels Sprouts. Make sure that you wash them well, trim the ends, and half them.
• Oil: I use avocado oil for most all of my high-heat keto cooking. Feel free to use your favorite oil.
• Vinegar: Apple cider vinegar gives these sprouts a nice tang.
• Garlic Powder, Smoked Paprika, and Salt: I like to keep things simple with just a few seasonings. You can adjust to taste.

Optional Dipping Sauce for Brussels Sprouts

• Mayo: I like to use Primal Kitchen mayonnaise, but feel free to use your favorite mayo. Make sure you double-check the label and that there is no sugar in your favorite brand.
• Mustard: I use a Dijon mustard, but you could use brown mustard if you like.
• Vinegar: I used apple cider vinegar, but red wine vinegar works as well. Balsamic vinegar is another great option, but it does add additional carbs.
• Coconut Aminos or Tamari: Coconut aminos are best for strict keto, but gluten-free tamari is also an option.
• Salt and Pepper: Adjust the seasonings to your liking.

Tips & Tricks for Making Roasted Brussels Sprouts

• To test 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 Brussels sprouts and not frozen.
• Make sure that your Brussels sprouts are dry before you add them to the pan. If they are wet, they will steam instead of getting nice and crispy.
• If you want really crispy Brussels sprouts, you can cook them longer. Just keep an eye on them so they don't burn. The air fryer is also a great way to make sure they are extra-crispy.
• The dipping sauce is completely optional, but it's really good! I like to make a double batch and use it on other things like roasted cauliflower.

Variations for This Recipe

• Cook 6 slices of bacon (the air fryer is great for this) and crumble on top. You could also cook them in bacon fat rather than avocado oil.
• Substitute sherry vinegar for the apple cider vinegar.
• Top with toasted almonds or macadamia nuts
• Top with crispy capers.
• Top with parmesan cheese or mozzarella cheese to make cheesy Brussels sprouts.

Serving Suggestions

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

Tools Needed

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• Mixing Bowls
• Air Fryer (Optional)

Step By Step - Oven or Air Fryer Brussels Sprouts

For the full recipe with measurements, see the recipe card at the bottom of the post.

First, cut and trim the Brussels Sprouts.

To do this, remove the out leaves. Trim the ends of the Brussels Sprouts, and cut them in half lengthwise.

Next, place the Brussels sprouts in a bowl and toss them with avocado oil, apple cider vinegar, garlic powder, smoked paprika, and sea salt.

Preheat your oven to 420° F. If you are making air fryer keto Brussels sprouts, you will want to set your air fryer to 375° F.

Arrange in a single layer, either in your air fryer basket or on a parchment-lined baking sheet.

Air fry for 15 to 19 minutes, or bake for 25 minutes, stirring halfway through.

Make the Sauce

While 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

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.

How Do You Store Brussels Sprouts?

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.

More Low Carb Sides to Try

• Keto Asparagus
• Green Beans with Parmesan
• Low Carb Cabbage Noodles
• Keto Greek Salad

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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 minutes

Cook Time 25 minutes minutes

Total Time 35 minutes 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

• ½ cup mayonnaise or plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon apple cider vinegar
• 1 tablespoon Coconut Aminos or gluten-free tamari
• ½ teaspoon sea salt
• ½ 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