Easy Oven Roasted Brussels Sprouts – Keto Friendly

Keto Roasted Brussels Sprouts are an easy low-carb veggie side dish to serve with your favorite keto main dishes.  Roasting brussels sprouts in the oven gives them a delicious caramelized flavor that you won’t be able to resist!

roasted brussels sprouts

Easy Oven Roasted Brussels Sprouts

If you’ve never roasted brussels sprouts in the oven before, you are in for a treat!  Roasted brussels sprouts taste totally different from boiled or steamed sprouts — and I’ll bet you’ll love them.  You may be even to convert brussels sprouts haters with this recipe. 

What makes this brussels sprout recipe special? It’s so simple. You’ll end up with delicious, tender brussels sprouts that become deeply golden with the heat of the oven. It’s my family’s favorite way to eat brussels sprouts.

Oven Roasted Brussels Sprouts are a super easy and healthy veggie side dish that you can serve any night of the week. This keto side dish pairs well with a lot of protein main dishes, like steaks, chicken thighs, or pork chops. And, this simple basic recipe is suitable for all types of diets: low-carb, keto, low-glycemic, gluten-free, dairy-free, and vegan!

Carbs in Brussels Sprouts

A member of the cabbage family, brussels sprouts are a healthy and nutritious vegetable, making it perfect for the keto diet or any other way of eating. Brussels Sprouts are a great source of Vitamin C, Vitamin K, and fiber too!

1 cup of brussels sprouts contains:

Calories: 38
Protein: 3 grams
Carbs: 8 grams
Sugar: 1.9 grams
Fiber: 3.3 grams
Net Carbs: 4.7 grams

raw brussels sprouts in a bowl

Ingredients in Roasted Brussels Sprouts

With only a few ingredients and five minutes of prep time, this is sure to be one of your new favorite recipes. I hope this recipe will become a weeknight favorite at your house like it is at mine. 

Here are the ingredients you’ll need to make roasted brussels sprouts:

  • Fresh brussels sprouts. When you are shopping, look for brussels sprouts that are vibrant green, tightly closed, and on the smaller size.  Smaller sprouts will cook more quickly than the larger sprouts.
  • Olive Oil. You’ll need a decent amount of oil to roast the brussels sprouts.  I use about 3 tablespoons.  It may seem like a lot, but it really helps get the sprouts brown and crispy.
  • Salt and Pepper.

How to Trim Brussels Sprouts

For this recipe, it’s best to prepare the fresh brussels sprouts by trimming and halving them.  If your sprouts are still attached to the stalk, cut them off first.  Then, give them a good rinse.

To trim: Using a sharp paring knife, trim off the bottom (stem end) of each Brussels sprout. Then, cut each Brussels sprout in half lengthwise, from tip to trimmed end. Remove any yellow or damaged leaves.

Flavor Variations for Roasted Brussels Sprouts

For this basic recipe, I call for just salt and pepper as the seasonings.  But, this recipe is easy to change up by adding your favorite herbs and spices.  I encourage you to add more flavors and seasonings to suit your taste.  Here are some ideas.

  • Add a few cloves of minced garlic, or 1/2 teaspoon of garlic powder to the brussels sprouts before roasting
  • Add up to a tsp of dried herbs, or an all-purpose herb blend.
  • Add a tbsp of balsamic vinegar to the sprouts before roasting.  Add it to the bowl when you’re tossing the sprouts in the olive oil. (This is so good!)
  • Add up to 1/2 cup of grated Parmesan cheese to the sprouts, towards the end of the cooking time. This way it will melt and brown, but not burn in the high heat of the oven.

brussels sprouts on a sheet pan with salt and pepper

How to Make Roasted Brussels Sprouts

Making oven-roasted brussels sprouts is very simple.  After a few minutes of prep, the oven takes care of the rest of the work for you.

To start, wash and dry the sprouts thoroughly. Trim the stem end of the sprouts, and cut them in half lengthwise.  Try to keep the size of the pieces relatively uniform so they will cook evenly.

Then, in a large mixing bowl, toss the halves with olive oil, garlic, salt and pepper to taste. Now is the time to add any additional seasonings, like Balsamic vinegar, red pepper flakes, herbs, or other seasonings.

Next, place the halved sprouts on a large rimmed baking sheet. Spread it out in a single layer, being careful not to overcrowd the pan. 

For the most crispy Brussels sprouts, you can take an extra minute of time to flip each one cut side down.  This is an optional step, of course.

Finally, roast the brussels sprouts in a hot oven for about 20-25 minutes, or until they are tender and caramelized.  You’ll know they are done when the brussels sprouts look crispy and lightly charred on the outside.

raw brussel sprouts on a rimmed baking tray

Tips for the Best Roasted Veggies

These tips apply to this brussels sprouts recipe, but also for other roasted vegetable dishes like roasted broccoli or roasted cauliflower.

  • Make sure that the brussels are dry after rinsing them. You can use a salad spinner or pat them down with paper towels.
  • Be generous with the olive oil.  Toss the sprouts to make sure that they are coated in a thin layer of oil. The oil will make sure that they cook and brown well.
  • Don’t overcrowd the pan.  It’s important to spread the brussels sprouts halves out into a single layer on a large pan.  You can use two pans if you don’t have one pan that is large enough to hold all of it at once.  If you crowd the pan, the sprouts will end up steaming and you won’t get brown and crispy edges.
  • Use a high enough oven temperature.  400F is the sweet spot in my oven.  You may want to buy an oven thermometer if you aren’t sure if your oven is accurate.
  • Shake the pan, or use a spatula to toss the brussels sprouts about halfway through the cooking time for even cooking.

How to Store and Reheat Roasted Brussels Sprouts

  • To store. Place cooked Brussels sprouts in a tightly lidded storage container in the refrigerator for up to 3 days.
  • To reheat. For the best texture, you can reheat these brussels sprouts in the oven. Place them on a rimmed baking sheet, and reheat in the oven at 350 degrees F for 5-10 minutes, until heated through. For a faster method, you can reheat them in the microwave, though the texture will be a bit softer.

roasted brussels sprouts on a sheet pan

More Keto Vegetable Side Dishes

If you are looking for more delicious keto side dishes, check out these low-carb vegetable recipes.

Easy Oven Roasted Brussels Sprouts - Keto Friendly

Easy Oven Roasted Brussels Sprouts - Keto Friendly

Yield: 6 servings
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

Delicious, caramelized, roasted Brussels sprouts recipe to make for a quick and easy weeknight side. Keto, low-carb, and gluten free.

Ingredients

  • 1 1/2 pounds Brussels sprouts — trimmed and halved
  • 2-3 tbsp olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper

Instructions

  1. Preheat the oven to 400 degrees F.
  2. Place the Brussels sprouts in a large mixing bowl. Drizzle with olive oil, and season with salt and pepper. Toss the Brussels sprouts until they are evenly coated, then spread them into a single layer onto a rimmed baking sheet.
  3. Roast for 20 to 25 minutes, until the Brussels sprouts are browned and crisp on the outside, and tender in the center. Watch carefully towards the end of the baking time -- the cooking time will vary based on the size of your sprouts. Taste for seasoning, and serve hot.

Notes

See the post for optional flavor variations.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 160 Total Fat: 14g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 12g Cholesterol: 0mg Sodium: 200mg Carbohydrates: 8g Net Carbohydrates: 0g Fiber: 3g Sugar: 2g Sugar Alcohols: 0g Protein: 3g
The nutrition information shown is an estimate provided by an online nutrition calculator. Carb count will vary with different ingredients and brands. It should not be considered as a substitute for a professional nutritionist’s advice.

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keto friendly roasted brussels sprouts

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