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The ultimate winter, Christmas and Thanksgiving low-carb side dish rolled into one!
If you love roasted sprouts, have you tried them shredded before? Well, hello to even more delicious crispiness. Roasted in butter with pumpkin, chestnuts and some cheeky fried sage leaves, this is one of my favourite low-carb side dishes.
Yes, I know this dish has chestnuts and you’re probably sat there saying "But chestnuts aren’t allowed on keto as they’re carby" but there’s only a few in the whole dish and it really makes the flavour.
Chestnuts are allowed on a keto diet if you have just a couple, it’s your overall net carb count for the day that’s important to be mindful of (check this post for more info)… plus it’s Christmas, so I say live a little and enjoy!
Hands-on Overall
Serving size about 1 cup/ 100 g/ 3.5 oz
Nutritional values (per serving, about 1 cup/ 100 g/ 3.5 oz)
Net carbs9 grams
Protein3.9 grams
Fat15.3 grams
Calories192 kcal
Calories from carbs 19%, protein 8%, fat 73%
Total carbs13 gramsFiber4 gramsSugars3 gramsSaturated fat7.7 gramsSodium320 mg(14% RDA)Magnesium31 mg(8% RDA)Potassium537 mg(27% EMR)
Ingredients (makes 8 side servings)
- 1 kg Brussel sprouts (2.2 lb) - 800 g/ 1.76 lb when trimmed
- 2 cups diced and peeled pumpkin (200 g/ 7.1 oz)
- sea salt and pepper, to taste
- 1 stick unsalted butter, ghee, melted or virgin avocado oil (113 g/ 4 oz)
- 2 tbsp lemon juice (30 ml)
- 10-15 fresh sage leaves
- 6 vacuum packed cooked chestnuts, chopped (60 g/ 2.1 oz)
Instructions
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).
- Wash and trim the sprouts and remove any bruised leaves. (You'll need 1 kg/ 2.2 lb Brussels Sprouts to get about 800 g/ 1.76 lb trimmed.) Slice fine with a mandoline or pass through the slicing glade of a food processor.
- Cut the pumpkin into about 2 1/2 cm (1 inch) pieces. Melt the butter (or use ghee or avocado oil). Add the pumpkin to a parchment lined baking tray with about 1 tbsp of the melted butter. Toss and roast for 15 minutes, turning once.
- Add the shredded sprouts plus the remaining melted butter (just reserve a tablespoon for crisping us the sage leaves). Drizzle lemon juice all over. Season with salt and pepper to taste and toss to combine. Roast for a further 15 minutes, mixing half way to ensure even cooking.
- Add the chopped chestnuts and roast for 5 more minutes or until the squash is soft and the sprouts are crispy.
- Heat the last one tablespoon of melted butter in a frying pan. Add the sage leaves and fry for about 2 minutes on a medium-low heat until soft. Careful not to burn. Set aside.
- Remove the tray with sprouts and pumpkin from the oven. Crumble or tear the sage leaves, drizzle in the butter from the pan, olive oil, and stir through the sprouts, pumpkin and chestnuts to serve. To store, let it cool down and refrigerate for up to 5 days.
Ingredient nutritional breakdown (per serving, about 1 cup/ 100 g/ 3.5 oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Brussels sprouts, fresh |
| 5.2 g | 3.4 g | 0.3 g | 43 kcal |
| Pumpkin, fresh |
| 1.5 g | 0.3 g | 0 g | 7 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 11.5 g | 101 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Lemon juice, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Sage, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Nuts, chestnuts, european, boiled and steamed |
| 2.1 g | 0.2 g | 0.1 g | 10 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 3.4 g | 30 kcal |
| Total per serving, about 1 cup/ 100 g/ 3.5 oz |
| 9 g | 3.9 g | 15.3 g | 192 kcal |
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