Spiced Duck & Brussels Sprout Tray Bake

This easy low-carb tray bake is the perfect meal to throw together at the end of a long day. Pop it in the oven and forget about it while you relax on the couch. You could even prep the majority of it in advance and have it ready in the fridge to bake.

Bonus points? It’s all cooked in the one tray so it’s almost zero washing up! Because we are using duck which is naturally fatty, you won't need any added fats and oils and everything can be baked in the rendered duck fat.

Apart from duck drumsticks and duck legs, you could even use a whole duck and bake it for about oven for 40 minutes per kilogram or 2 pounds, plus 10 minutes extra. If you can't get hold of duck, use chicken drumsticks instead (will require shorter baking time) and add a drizzle of ghee or duck fat. Enjoy!

Step-by-step

1. Pre-heat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).

   

2. Mix the dry seasonings together. Score the duck legs and rub the spice mix in and all over.

   

3. Lay the duck out, skin side up, on the baking tray. Cook for 1 hour and 10 minutes.

4. Halve the sprouts and season lightly with salt and pepper.

   

5. Remove the tray from the oven and scatter the sprouts around, tossing in the rendered duck fat (if your legs don’t have a lot of fat, you can add a tablespoon of ghee or duck fat at this point).

   

6. Cook for a further 15 minutes until the vegetables are tender.
   (I like my vegetables with a touch of bite to the still, but cook it until you reach your preferred doneness)

   

7. Store, covered, in the fridge for three days. Can be portioned out and frozen.

   

Recipe

Spiced Duck & Brussels Sprout Tray Bake

★★★★★4.9 (37 ratings)

A super simple low-carb sheet pan dinner recipe made with crispy duck marinated in spices and Brussels ...

Hands on

10m

Overall

1h 35m

Servings

4

8.4 g

Net carbs

27.9 g

Protein

38.2 g

Fat

499

kcal

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

US + metricMetricUS

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Ingredients makes 4 servings

• 8 duck drumsticks or 4 duck legs, skin on (about 1 kg/ 2.2 lb) - will yield about 60% meat
• 2 tsp smoked paprika
• ¹/₂ tsp garlic powder
• ¹/₂ tsp cumin
• Optional: ¹/₂ tsp chili powder
• ¹/₄ tsp Chinese five spice
• ¹/₄ tsp mustard powder
• 600 g Brussels sprouts (1.3 lb)
• sea salt and ground pepper, to taste

Instructions

1. Pre-heat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).

2. Mix the dry seasonings together. Score the duck legs and rub the spice mix in and all over.

3. Lay the duck out, skin side up, on the baking tray. Cook for 1 hour and 10 minutes.

4. Halve the sprouts and season lightly with salt and pepper.

5. Remove the tray from the oven and scatter the sprouts around, tossing in the rendered duck fat (if your legs don’t have a lot of fat, you can add a tablespoon of ghee or duck fat at this point).

6. Cook for a further 15 minutes until the vegetables are tender.
   (I like my vegetables with a touch of bite to the still, but cook it until you reach your preferred doneness)

7. Store, covered, in the fridge for three days. Can be portioned out and frozen.

Nutrition per serving, 2 drumsticks + veg

Carbs 7%Protein 23%Fat 70% of calories

Net carbs

8.4 g

Total carbs

14.6 g

Fiber

6.3 g

Sugars

3.5 g

Protein

27.9 g

Fat

38.2 g

Saturated fat

13.6 g

Calories

499 kcal

Sodium

710 mg · 30.9% RDA

Magnesium

61 mg · 15.3% RDA

Potassium

923 mg · 46.1% EMR

Nutrition by ingredient

Per 2 drumsticks + veg	Net carbs	Protein	Fat	kcal
Duck, meat with skin, raw	0 g	22.5 g	37.5 g	428
Paprika, smoked (spices)	0.2 g	0.2 g	0.1 g	3
Garlic powder, spices	0.2 g	0.1 g	0 g	1
Cumin, ground	0.1 g	0 g	0.1 g	1
Chinese five spice	0 g	0 g	0 g	0
Mustard seed, ground (mustard powder), spices	0 g	0 g	0 g	1
Brussels sprouts, fresh	7.7 g	5.1 g	0.5 g	65
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	0
Total	8.4 g	27.9 g	38.2 g	499

Serving size 2 drumsticks + veg

• Gluten free
• Dairy free
• Egg free
• Nut free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free