Perfect Keto Roasted Brussels Sprouts
This simple keto brussels sprouts recipe that you’ll keep in your arsenal for meals to come. At only 85 calories and just 5 carbs per serving, this is perfect for any time of day and great as a meal prep option. Don’t like your brussels crispy? No problem, see the notes on how to make them softly steamed instead!
Hey ya’ll – I’m back with America’s favorite vegetable. Lol. Ok, I know it’s not everyone’s favorite, but it should be! Brussels sprouts are delicious little bites of goodness that can stand up to any flavor you throw at them. Whether you’re caramelizing them in a pan or in the oven or shredding them raw for salad, you really can’t go wrong when it comes to this little veggie! As a keto girl, I love brussels because they are low in carbs and high in fiber, making them a perfect keto snack, side or main (they come in at a net carbs under 5g for 1 cup). Essentially, this means you can have a cup of brussels with every meal and still have room for more carbs, depending on your carb max (mine is 20g per day). Dessert anyone?!
Look at that caramelization!! So bomb and adds a flavor you can only get from this process!
This particular recipe is my favorite way to eat brussels, which are roasted crispy and deeply caramelized to provide your mouth with all of the tastes it needs: savory, salty, sweet, sour and spicy, but I’ve provided an alternate to this recipe for those of you who prefer the softer, steamed texture instead. Here’s looking at you Casey!! I find that crispy brussels are enjoyed best the right after they’re made. Once stored, the moisture will cause the crispiness you developed to soften and disappear, although the flavor will still be strong. Because of this, these are great both hot and cold and added to your meal prep rotation. To get a really good crisp in the oven, make sure you use an aluminum pan, which conducts heat evenly and provides even cooking. I use this one The other bonus is that this recipe uses a zero calorie liquid sweetener made with stevia. It’s basically a simple syrup with zero carbs. Can we say, YES! Keto AF! The way the garlic and onion in this caramelize lend both sweetness and a deep savoriness that will keep you coming back for more! Just remember to cut the brussels in half to release the gasses and avoid that unpleasant…gas…smell!
If you’re looking for the health benefits of Brussels as to why you should make this, WELL:
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They are extremely high in vitamin K which aids in blood and bone health. Move over milk! Additionally, they are high in both vitamins A and C and are also a source of vegan protein!
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Brussels are rich in antioxidants that have been shown to reduce cancer cell growth, easy inflammation and improve heart health!
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As mentioned earlier, they are high in fiber which both helps to curb your hunger by keeping you fuller longer, and helps to regulate blood sugar. This is especially important to avoid energy crashes and keep blood sugar levels in check for those with issues like Diabetes.
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They are full of omega 3 fatty acids which help to improve brain heath, decrease inflammation and again, regulate blood sugar. If you’re not a big fan of seafood, where many people get their omega 3s, Brussels can fill in the gaps for you!
There are many other benefits of eating Brussels Sprouts, but these few alone should be enough to get the mighty brussel on your plate asap! So what are you waiting for? Do it tonight!
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Perfect Keto Roasted Brussels Sprouts
This simple keto brussels sprouts recipe that you’ll keep in your arsenal for meals to come. At only 85 calories and just 5 carbs per serving, this is perfect for any time of day and great as a meal prep option. Don’t like your brussels crispy? No problem, see the notes on how to make them softly steamed instead!
ingredients:
2 tsp Kosher Salt
1 tsp Cracked Black Pepper
1tsp Smoked Paprika
4 cloves Garlic, sliced
1 Shallot, cut in slices
2 tbsp salted Butter, melted (or vegan butter)
1 tbsp zero calorie simple syrup (or honey/agave if not keto)
instructions
NOTES:
If you prefer less crispy Brussels Sprouts and like a softer, steamed texture, please follow below: 1. Heat a Skillet over medium heat. Add butter and melt. 2. Add shallots and cook for 4 minutes, until they are softened. Add garlic and cook another 3 minutes. 3. Add Brussels sprouts, seasonings and sweetener. Toss to combine. Reduce heat to medium low and put top on pan. Steam for 6-8 minutes. 4. Add vinegar and worcestershire sauce and stir. Taste to adjust seasoning and cook for another 2 minutes! Enjoy!
calories
85
fat (grams)
6
net carbs
5
protein (grams)
2
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