Low-Carb Crispy Roasted Brussels Sprouts

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.

Step-by-step

1. 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.

2. 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.

   

3. 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.

4. 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.

   

5. Serve with a generous sprinkle of sea salt.

   

6. Can be stored up to four days in a sealed container in the fridge. Reheat before eating.

   

Recipe

Low-Carb Crispy Roasted Brussels Sprouts

★★★★★4.8 (172 ratings)

Simple low-carb side dish made with just a few common ingredients. Best served with roast pork, turkey, salmon ...

Hands on

10m

Overall

40m

Servings

4

7.8 g

Net carbs

5.1 g

Protein

10.6 g

Fat

155

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings

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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

1. 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.

2. 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.

3. 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.

4. 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.

5. Serve with a generous sprinkle of sea salt.

6. Can be stored up to four days in a sealed container in the fridge. Reheat before eating.

Nutrition per serving

Carbs 21%Protein 14%Fat 65% of calories

Net carbs

7.8 g

Total carbs

13.6 g

Fiber

5.8 g

Sugars

3.3 g

Protein

5.1 g

Fat

10.6 g

Saturated fat

1.5 g

Calories

155 kcal

Sodium

328 mg · 14.3% RDA

Magnesium

35 mg · 8.75% RDA

Potassium

587 mg · 29.4% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Brussels sprouts, fresh	7.7 g	5.1 g	0.5 g	65
Olive oil, extra virgin	0 g	0 g	10.1 g	90
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	1
Total	7.8 g	5.1 g	10.6 g	155

• Gluten free
• Dairy free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian
• Vegan