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I used to hate Brussels sprouts as a kid — they were always the last thing left on my plate that I would try to get out of eating, always soggy, over cooked and tasting like bland cabbage.
For anyone whose memories of Brussels sprouts are akin to mine, this recipe is guaranteed to change your mind! Roasting keto-friendly Brussels sprouts until their edges are crispy and full of flavour is my favorite way to eat them now — and the first thing to disappear from my dinner plate!
I’ve kept this low-carb recipe fairly simple, but you could add some spices here to change the flavour profile if you want — my favorite way to do this is with some smoked paprika and a little chilli.
I personally think you don’t really need anything extra — the key thing here is the technique to get the crispiness right. To do this, you want to make sure you have a hot oven, a heavy baking tray which will retain the heat, enough olive oil to get them crispy, and I also get better results by placing them face down so that the flat edge is properly browned.
Hands-on Overall
Nutritional values (per serving)
Net carbs7.8 grams
Protein5.1 grams
Fat10.6 grams
Calories155 kcal
Calories from carbs 21%, protein 14%, fat 65%
Total carbs13.6 gramsFiber5.8 gramsSugars3.3 gramsSaturated fat1.5 gramsSodium328 mg(14% RDA)Magnesium35 mg(9% RDA)Potassium587 mg(29% EMR)
Ingredients (makes 4 side servings)
- 600 g Brussels sprouts, trimmed (1.3 lb)
- 3 tbsp extra virgin olive oil (45 ml)
- 1/2 tsp sea salt, or to taste
- 1/2 tsp black pepper, or to taste
Instructions
- Preheat oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional), you want your oven hot! Place a heavy pan in the oven while preheating.
- Cut the ends off the Brussel sprouts so that the very bottom is removed, but so that they still have a little stem which will help hold the leaves together. Remove any loose leaves.
- Add to the heated baking tray and pour over the oil, salt and pepper. Toss to coat, and then arrange the sprouts flat-side down.
- Cook 25 – 30 minutes. Note that there is no need to turn, although check about 15 minutes in to ensure they are cooking evenly – the bottoms and tops should both be starting to brown.
- Serve with a generous sprinkle of sea salt.
- Can be stored up to four days in a sealed container in the fridge. Reheat before eating.
Crispy Roasted Brussels Sprouts
Step by Step
Ingredients
- 600 g Brussels sprouts, trimmed (1.3 lb)
- 3 tbsp extra virgin olive oil (45 ml)
- 1/2 tsp sea salt, or to taste
- 1/2 tsp black pepper, or to taste
Instructions
- Preheat oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional), you want your oven hot! Place a heavy pan in the oven while preheating.
- Cut the ends off the Brussel sprouts so that the very bottom is removed, but so that they still have a little stem which will help hold the leaves together. Remove any loose leaves.
- Add to the heated baking tray and pour over the oil, salt and pepper. Toss to coat, and then arrange the sprouts flat-side down.
- Cook 25 – 30 minutes. Note that there is no need to turn, although check about 15 minutes in to ensure they are cooking evenly – the bottoms and tops should both be starting to brown.
- Serve with a generous sprinkle of sea salt.
- Can be stored up to four days in a sealed container in the fridge. Reheat before eating.
Nutrition (per serving)
Calories155kcal
Net Carbs7.8g
Carbohydrates13.6g
Protein5.1g
Fat10.6g
Saturated Fat1.5g
Fiber5.8g
Sugar3.3g
Sodium328mg
Magnesium35mg
Potassium587mg
Detailed nutritional breakdown (per serving)
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