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Roasted Brussels Sprouts—Easy and Delicious Recipe

author avatar Dr. Eric Berg 11/04/2023

Roasted Brussels sprouts are easy to prepare, make a delicious side dish or appetizer, and are a great addition to salads.


Whether you already love Brussels sprouts or are trying something new, you’ll fall in love with this easy keto-friendly recipe.


Learn how to make perfectly crispy roasted Brussels sprouts that you’ll want to eat straight off the sheet pan!

Roasted sprouts

Are Brussels sprouts Healthy Keto®-approved?


Brussels sprouts belong to the cruciferous family, including cabbage, kale, and broccoli. They are highly nutritious and keto-friendly vegetables that can support your health and well-being.


Brussels sprouts are on our Keto Diet Food List. They’re low in carbs and rich in health-promoting nutrients, making them an excellent food if you are doing Healthy Keto.  


Because Brussels sprouts are high in dietary fiber and support healthy blood sugar and insulin levels, they’re a keto-friendly veggie that you can regularly enjoy as part of your ketogenic diet.    


If you are new to cooking with Brussels sprouts, try this delicious Brussels Sprouts Gratin, or watch the video below to learn how to make the perfect roasted Brussels sprouts. 


Five health benefits of Brussels sprouts


Brussels sprouts are incredibly nutritious. They’re rich sources of vitamins C, K, and folate and contain impressive amounts of health-promoting polyphenols and antioxidants.


Research suggests that regularly eating Brussels sprouts can lower the risk of cancer and heart disease, supports liver health and detoxification, and may help you shed some weight.


Here are five reasons why you should eat Brussels sprouts regularly!


1. Support digestion

Brussels sprouts are high in fiber, which can help to improve digestion and prevent constipation. Fiber also fuels the beneficial bacteria in your gut which support immune function and lower the risk of colon cancer. 


2. Reduce inflammation 

Brussels sprouts contain polyphenols, plant chemicals with potent antioxidant and anti-inflammatory properties


3. Improve heart health 

Brussels sprouts are high in antioxidants, including vitamin C and flavonoids, which help to keep your blood vessels healthy and may protect against heart disease.


4. Support detoxification 

Research confirms that cruciferous vegetables, including Brussels sprouts, contain phytochemicals that stimulate the production of detoxification enzymes which help to bind drugs, waste, and other harmful compounds, making it easier to excrete these toxins.   


5. Help weight loss

Brussels sprouts are low in calories and high in fiber, making them a good choice if you are trying to lose weight. Fiber helps you feel full and satisfied, preventing snacking and overeating.

Bright green sprouts

Roasted Brussels sprouts recipe


Time: 40 minutes

Servings: 4

Per serving: 240 calories, 24 g protein, 9 g total carbohydrates, 4 g net carbs, 22 g fat


Ingredients:

20 Brussels sprouts, trimmed and halved 

2 Tbsp olive oil 

Sea salt and pepper to taste


For the dip:

6 Tbsp non-soy mayonnaise 

1 Tbsp lemon juice

½ tsp crushed garlic

1 Tbsp chopped parsley


Instructions:

1. Preheat oven to 375 degrees F / 190 degrees C. 

2. Place Brussels sprouts on a sheet pan, toss with olive oil, and season with sea salt and pepper to taste. 

3. Roast Brussels sprouts in preheated oven for 20 to 30 minutes or until lightly charred. Gently shake Brussels sprouts halfway through cooking to allow even browning. 

4. While Brussels sprouts are roasting, prepare dip by combining mayonnaise, lemon juice, crushed garlic, and parsley. 

5. Remove Brussels sprouts from oven, serve immediately with dip, and enjoy! 

Brussels sprouts on baking sheet

Final notes


Brussels sprouts are low-carb, health-promoting cruciferous vegetables rich in nutrients and dietary fiber.  


Whether you prefer your Brussels sprouts roasted, sauteed, or boiled, this nutritious and keto-friendly vegetable should regularly feature on your menu plan.


Brussels sprouts are easy to prepare and taste delicious sprinkled with a bit of lemon zest, oil, and freshly ground black pepper.




FAQ


1. How do I cook Brussels sprouts?

Brussels sprouts taste best oven-baked, sauteed, or steamed. Brussels sprouts taste fantastic with balsamic vinegar, red pepper flakes, or garlic powder. 


If you like it cheesy, try these tasty Keto Oven Roasted Balsamic Brussels Sprouts topped with Parmesan cheese.


2. How long do I cook Brussels sprouts?

Typically, oven-roasted Brussels sprouts take 20 to 30 minutes. Larger sprouts can take a little longer, so adjust your cooking time if needed. 


To help your Brussels sprouts cook evenly, avoid overcrowding the sheet pan and roast them on the middle rack of your oven. It doesn’t matter if your sprouts face cut sides up or down. Carefully shaking Brussels sprouts halfway through roasting helps to crisp them up on the outside while keeping them tender on the inside.

 

3. Are Brussels sprouts keto-friendly?

Yes, Brussels sprouts are low-carb and an excellent keto-friendly vegetable. Avoid recipes that use sugar, honey, or maple syrup to keep your net carbs low.

 

4. Are Brussels sprouts cruciferous vegetables?

Yes, Brussels sprouts are cruciferous vegetables. They’re a type of cabbage and belong to the Brassica family, which includes other cruciferous vegetables such as broccoli, cauliflower, kale, and collard greens. Cruciferous vegetables are known for their health benefits and are a rich source of nutrients, including fiber, vitamins, and minerals. 


5. How can I make Brussels sprouts crispy?

Many people use parchment paper for roasting veggies. However, using a metal sheet pan placed on your oven's middle rack helps achieve crispy Brussels sprouts that are tender inside. 


6. Are Brussels sprouts good for weight loss?

Brussels sprouts are a healthy addition to a weight-loss diet because they're low in calories and high in fiber. Fiber helps you feel full for extended periods, preventing snacking and overeating. 

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