When I first tried crispy Keto Brussels sprouts, I was blown away. Who knew these little green gems could be so delightful? Packed with flavour and crunch, they’ve quickly become a staple in my kitchen. Perfect for busy weeknights, meal prepping, or even serving as a side during a brunch gathering, these sprouts take just under half an hour to prepare. Trust me, once you taste these, you’ll be ready to make them a regular part of your healthy eating routine!
Why You’ll Love This Dish
What makes these Keto Brussels sprouts truly special? They’re not just quick and easy; they’re also loaded with protein and healthy fats, making them an excellent choice for anyone trying to stick to a low-carb diet. Plus, with the right seasoning, they are deliciously addictive!
Many friends who have tried my recipe say, “This has become my go-to 15-minute dinner after workouts!” If you’re after a nutritious side that everyone will rave about or a quick snack to fuel your day, look no further. These sprouts deliver on taste and nutrition without taking up too much of your precious time.
The Cooking Process Explained
Now that you’re excited about these sprouts, let’s dive into how to make them! This recipe is straightforward, even for beginners, and doesn’t require fancy equipment. You’ll need about 25–30 minutes from start to finish, and your kitchen will smell amazing!
What You’ll Need
Gather these items for a successful cooking experience:
- 2 cups Brussels sprouts, trimmed
- 1/4 cup olive oil
- 1 teaspoon garlic salt
- 1 teaspoon garlic powder
- 1 teaspoon cracked black pepper
Feel free to substitute the garlic salt with regular salt if you prefer, but the garlic powder adds a lovely flavor. You can also choose other oils like avocado oil for a different taste.
Directions to Follow
Let’s get cooking! Here’s a step-by-step guide to making your Keto Brussels sprouts:
- Preheat your oven to 350°F (180°C). Line a baking sheet with parchment paper and spray it lightly with non-stick spray.
- Blanch the Brussels sprouts: Pour boiling water over them in a microwave-safe bowl, then microwave for 5–6 minutes. This softens them just enough for that perfect texture.
- Cool the sprouts for about 5 minutes, then toss them in a large bowl with olive oil, garlic salt, garlic powder, and cracked black pepper.
- Spread them on the prepared baking sheet and bake for 20–25 minutes. Make sure to stir halfway through to get even browning.
- Let them cool for another 5 minutes before serving.
These crispy sprouts are now ready to enjoy, whether as a snack or a scrumptious side dish!
Best Ways to Enjoy It
Now that you have your crispy Keto Brussels sprouts, let’s talk about how to serve them. They pair beautifully with grilled chicken or salmon for a well-rounded meal. If you’re feeling adventurous, sprinkle some feta cheese on top for a tangy kick or toss in some fresh herbs like parsley or rosemary for extra flavor.
You can also mix these sprouts into a salad for added crunch. Let your creativity flow! If you’d like, try adding avocado slices for extra creaminess or even a drizzle of balsamic glaze for a sweet finish.
Storage & Reheating Tips
Have leftovers? No problem! Store your Brussels sprouts in an airtight container in the fridge. They should stay fresh for about 3 days. To reheat, pop them back in the oven for 10 minutes at 350°F, or you can quickly microwave them, although they might lose some crispiness.
If you ever have extra sprouts, you can freeze them. Just make sure they’re in a freezer-safe bag, and they’ll last for up to 3 months. When you’re ready to enjoy them again, thaw in the fridge overnight and reheat.
Helpful Cooking Tips
Here are some of my tried-and-true tips for getting the most out of your Brussels sprouts:
- Don’t skip the blanching! This step ensures that the sprouts cook evenly and develop the perfect texture.
- Experiment with spices: If you love a little heat, add chili flakes or paprika to the mix for an extra kick.
- Cut them in half before blanching to reduce cooking time and increase the surface area for crispiness.
Creative Twists
Looking to switch things up? Here are some variations you might enjoy:
- Add cheese: Try mixing in some grated Parmesan cheese before baking for a cheesy delight.
- Spicy version: Toss in some chopped jalapeños for a spicy twist that will wake up your taste buds.
- Sweet additions: Dried cranberries or a splash of honey can provide a lovely contrast to the savory flavors.
Common Questions
Can I make this ahead of time?
Absolutely! You can prep the Brussels sprouts in advance and store them in the fridge until you’re ready to bake them.
How do I adjust it for meal prep?
Just double the recipe and follow the same steps. You’ll have plenty of healthy, high-protein snacks or sides for the week ahead!
What’s the best protein swap?
These tasty sprouts can pair with any protein, but if you’re looking for alternatives, try grilled turkey or tofu for a vegetarian take!
Conclusion
Now that you have this simple, high-protein recipe for crispy Keto Brussels sprouts, why not give it a try tonight? Toss those sprouts in the oven, relax, and before you know it, a delicious, healthy dish will be waiting for you. And don’t forget to share how you made it your own in the comments!
For more recipes follow me in Facebook and Pinterest.
Crispy Keto Brussels Sprouts
Ingredients
Brussels Sprouts Preparation
- 2 cups Brussels sprouts, trimmed
Seasoning and Oil
- 1/4 cup olive oil Can substitute with avocado oil.
- 1 teaspoon garlic salt Can substitute with regular salt.
- 1 teaspoon garlic powder Adds lovely flavor.
- 1 teaspoon cracked black pepper
Instructions
Preparation
- Preheat your oven to 350°F (180°C). Line a baking sheet with parchment paper and spray it lightly with non-stick spray.
- Blanch the Brussels sprouts: Pour boiling water over them in a microwave-safe bowl, then microwave for 5–6 minutes.
- Cool the sprouts for about 5 minutes, then toss them in a large bowl with olive oil, garlic salt, garlic powder, and cracked black pepper.
Baking
- Spread them on the prepared baking sheet and bake for 20–25 minutes, stirring halfway through for even browning.
- Let them cool for another 5 minutes before serving.