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Original recipe posted at DJFoodie.com as a guest post.
Brussels sprouts, like other cruciferous vegetables, contain low to moderate amount of carbohydrates. They have a low glycemic load (GL) and are a great source of vitamin A, C and B and potassium. According to the USDA database, there are 5.1 grams of net carbs per 100 grams. This means that in order to stay in ketosis, you shouldn't have more than a cup or two. The best way to eat enjoy them is in vegetable stir-fries and bakes together with other vegetables.
Apart from their suitability for the ketogenic diet, people often wonder how to make Brussels sprouts taste delicious. The common fear is that they are always mushy and have very strong taste which some people don't like. Brussels sprouts are best baked or thinly sliced and stir-fried.
There are certain ingredients that go great with Brussels sprouts and lessen their strong taste such as lemon and lime juice, strong bone broth, garlic and herbs or even grated parmesan cheese.
Apart from green Brussels sprouts, you can try red Brussels sprouts or flower sprouts, aka Petit Posy. Bred in the UK they are a cross between two nutritional powerhouses: curly kale and Brussels sprouts. Not only they contain less net carbs (~ 4.4 grams per 100 grams), but they are also milder in taste!
Hands-on Overall
Serving size hash with 1 egg
Nutritional values (per hash with 1 egg)
Net carbs7.1 grams
Protein20 grams
Fat31.6 grams
Calories401 kcal
Calories from carbs 7%, protein 20%, fat 73%
Total carbs11.6 gramsFiber4.5 gramsSugars3.8 gramsSaturated fat13.4 gramsSodium631 mg(27% RDA)Magnesium45 mg(11% RDA)Potassium809 mg(40% EMR)
Ingredients (makes 4 servings)
- 4 cups Brussels sprouts (400 g/ 14.1 oz)
- 4 cups sliced white mushrooms (280 g/ 9.9 oz)
- 8 thin-cut or 4 regular bacon slices (240 g/ 8.5 oz)
- 4 large eggs, free-range or organic (200 g/ 7.1 oz)
- 3 tbsp ghee or duck fat (45 ml)
- sea salt and pepper, to taste
Instructions
- Slice the bacon rashers into small stripes and place in a pan greased with 1 tablespoon of ghee. Cook until brown and crispy and mix to avoid burning. When done, set aside.
- Meanwhile, clean and thinly slice the mushrooms. Prepare the sprouts by removing the hard stems and finely slice them.
- Place the mushrooms in another heavy-bottom pan greased with your preferred cooking fat. Cook them over medium heat for 5-10 minutes until they start to caramelise. Stir 3-4 times to avoid burning.
- When the mushrooms are browned, add the sliced Brussels sprouts. Cook for 10-15 minutes stirring frequently to prevent burning.
- When the sprouts are fork-tender, add the bacon.
- Create small dips in the mixture and crack the eggs in. Cook until the egg white becomes solid and remove from heat. If you prefer the egg yolks to be done, cover with a lid while cooking or finish cooking in the oven.
- This meal is best eaten warm. You can prepare the meal without eggs in advance and store for up to 4 days. Reheat and add eggs just before serving.
Brussels Sprout, Bacon & Mushroom Hash
Step by Step
Ingredients
- 4 cups Brussels sprouts (400 g/ 14.1 oz)
- 4 cups sliced white mushrooms (280 g/ 9.9 oz)
- 8 thin-cut or 4 regular bacon slices (240 g/ 8.5 oz)
- 4 large eggs, free-range or organic (200 g/ 7.1 oz)
- 3 tbsp ghee or duck fat (45 ml)
- sea salt and pepper, to taste
Instructions
- Slice the bacon rashers into small stripes and place in a pan greased with 1 tablespoon of ghee. Cook until brown and crispy and mix to avoid burning. When done, set aside.
- Meanwhile, clean and thinly slice the mushrooms. Prepare the sprouts by removing the hard stems and finely slice them.
- Place the mushrooms in another heavy-bottom pan greased with your preferred cooking fat. Cook them over medium heat for 5-10 minutes until they start to caramelise. Stir 3-4 times to avoid burning.
- When the mushrooms are browned, add the sliced Brussels sprouts. Cook for 10-15 minutes stirring frequently to prevent burning.
- When the sprouts are fork-tender, add the bacon.
- Create small dips in the mixture and crack the eggs in. Cook until the egg white becomes solid and remove from heat. If you prefer the egg yolks to be done, cover with a lid while cooking or finish cooking in the oven.
- This meal is best eaten warm. You can prepare the meal without eggs in advance and store for up to 4 days. Reheat and add eggs just before serving.
Nutrition (per serving, hash with 1 egg)
Calories401kcal
Net Carbs7.1g
Carbohydrates11.6g
Protein20g
Fat31.6g
Saturated Fat13.4g
Fiber4.5g
Sugar3.8g
Sodium631mg
Magnesium45mg
Potassium809mg
Detailed nutritional breakdown (per hash with 1 egg)
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