Keto Brussels Sprouts (Twice Cooked!)


5 from 31 votes
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Roasted keto brussels sprouts are so easy to make and are secretly low carb! Using a special twice cooked method, you’ll never eat Brussels sprouts any other way again! Air fryer instructions included. 2 grams net carbs per serving.

When it comes to keto vegetable recipes, we love veggie burgers, cauliflower fried rice, and these delicious keto brussels sprouts

keto brussels sprouts

Brussels sprouts get a LOT of flack. In fact, I reckon it is one of the most hated vegetables amongst kids! However, I feel it comes down to how you prepare it. Like anything, the better you prepare them, the more delicious they are.

Personally, I LOVE brussels sprouts and enjoy them regularly around here and they are a fantastic low carb vegetable. 

Are brussel sprouts keto? 

Contrary to popular belief, brussels sprouts can be enjoyed as part of a keto diet. They are high in protein and fiber and yield a very small net count. They are healthy, packed with nutrients, and can be used in many recipes or enjoyed as a side dish! 

Per cup serving (88 grams), raw brussels sprouts yield 38 calories and have a mere 4 grams net carbs

However, net carbs can still add up. In terms of how many brussels sprouts can you have on a keto diet, try to avoid having more than 2 cups per day. This is important to keep yourself in ketosis.

Keto Brussel Sprouts Recipe 

If you’ve been looking for the best way to enjoy brussels sprouts, this method has you covered. See, brussels sprouts can sometimes take quite a while to roast. Sometimes, they even look crispy on the outside but inside are still hard and crunchy.

My trick to perfect roasted brussels sprouts is to twice cook them. You want to blanch the brussels sprouts and either microwave or steam them prior to roasting them. This will ensure crispy and tender brussels sprouts with a soft and delicious center. 

keto brussel sprouts recipe

How to prepare keto brussels sprouts

The Ingredients

  • Brussels Sprouts– Trim your brussels sprouts and slice the large ones in half. I like having a mix of whole and halved sprouts. 
  • Olive oil– Use a good quality olive oil, for the ultimate flavor punch. I sometimes use garlic infused olive oil.
  • Garlic salt– Adds some saltiness, but added garlic flavor. You can use plain salt if you prefer.
  • Garlic powder– Enhances the garlic flavor. 
  • Black pepper– I use a pepper grinder, as the flavor is more robust. 
  • Cooking spray– To grease the baking dish.

The Instructions

  • Step 1- Blanch the brussels sprouts and microwave– Start by blanching the brussels sprouts. Cover them with boiling water and transfer to a microwave safe dish. Add an extra inch of water and microwave for 5-6 minutes, until tender. 
  • Step 2- Let cool and season– Let the microwaved brussels sprouts cool slightly, before adding the olive oil and all the spices. Gently mix, until all the sprouts are covered.
  • Step 3- Roast! Transfer to a roasting pan or baking dish and roast for 20-25 minutes at 180C/350F. Be sure to stir halfway through. Remove from the oven and sprinkle with extra herbs and enjoy 


Can I cook brussels sprouts in the microwave? 

If you want instant brussels sprouts, you can simply microwave and blanch them instead of roasting them.

Blanch them first in boiling water, then microwave for 13-15 minutes, removing halfway through. Stir well, and finish microwaving. 

Let sit for 5 minutes, before adding the oil and spices, and mixing through completely, so all the sprouts are evenly covered. 

Can I use an air fryer? 

Yes! Easily make keto brussels sprouts in the air fryer. After adding the oil and spice mixture, add into the air fryer basket. Turn the heat to 200C and air fry for 22-25 minutes, shaking halfway through.

Tips and Tricks

  • I prefer using a baking tray instead of a baking dish. This cooks the brussels sprouts much easier and evenly. 
  • Add extra spices, depending on what you enjoy. Red pepper flakes, Cajun seasoning, and paprika are all great. 
  • Be sure to trim the brussels sprouts- no one enjoys the tips of them! 
  • If you’d prefer whole roasted sprouts, microwave them for an extra 2 minutes.

Flavor Variations

  • Creamy Brussels Sprouts– Make a simple creamy sauce using heavy cream or softened cream cheese, spices, and thinned out with milk. Drizzle over the roasted sprouts. 
  • Brussels Sprouts with bacon– Add chopped or diced bacon after microwaving the brussels sprouts and before roasting them. 
  • Balsamic Roasted Brussels Sprouts- Reduce the olive oil by 2 tablespoons and add 2 tablespoons of keto balsamic vinegar over it. Add extra salt, to balance the flavor. 
  • Garlic Butter Brussels Sprouts– Swap out the olive oil with melted butter whisked with minced garlic. 
  • Parmesan Brussels Sprouts– Remove brussels sprouts 10 minutes before they are done and sprinkle with parmesan cheese over the top. 

Storing and Freezing Tips

  • To store: Leftover brussels sprouts should be stored in the refrigerator, in a covered container. It will keep well for up to 5 days. 
  • To freeze: Place leftover sprouts in a freezer friendly container and store in the freezer for up to 2 months. Thaw overnight in the refrigerator the day before you enjoy them. 

air fry brussel sprouts

More delicious keto recipes

keto brussel sprouts

Keto Brussel Sprouts (Twice Cooked!)

5 from 31 votes
This keto brussel sprouts recipe is the BEST way to enjoy brussels sprouts! Low carb and delicious, they are soft on the inside and crispy and tender on the outside!
Servings: 4 servings
Prep: 5 minutes
Cook: 35 minutes


  • 2 cups brussels sprouts trimmed * See. notes
  • 1/4 cup olive oil
  • 1 teaspoon garlic salt
  • 1 teaspoon garlic powder
  • 1 teaspoon black pepper


  • Preheat the oven to 180C/350F. Line a large baking sheet or baking dish with parchment paper and coat with cooking spray and set aside.
  • Pour boiling water over the trimmed brussels sprouts. Transfer to a microwave safe bowl and microwave the brussels sprouts for 5-6 minutes. Remove and let cool for 5 minutes.
  • Add your oil, garlic salt, garlic powder, and pepper and mix well, until the oil has covered all the sprouts.
  • Spread the brussels sprouts out on the lined sheet or dish. Bake for 20-25 minutes, stirring halfway through.
  • Remove from the oven and let sit for 5 minutes, before serving.


* Save some whole and halve some of them, for some added texture. 


Serving: 1servingCalories: 138kcalCarbohydrates: 4gProtein: 1gFat: 14gSodium: 11mgPotassium: 171mgFiber: 2gVitamin A: 332IUVitamin C: 37mgCalcium: 18mgIron: 1mgNET CARBS: 2g
Course: Side Dish
Cuisine: American
Author: Arman
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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  1. I LOVE brussel sprouts. My husband – not so much. I’ve never roasted them though – will have to give this recipe a go!

    1. Hi Corinne! I love it when you swing by- hope you’re doing well!

      Random, but my mum and Iranian side have/had no idea what brussels sprouts were until they came here!

      1. Hey Arman! Yes, very well though a little cold in Tassie atm. Wow, I’ll have to ask my Arman if that was the same case with him. How long ago did your family leave Iran?

        1. My mum left Iran to study in the UK when she was a teen! My grandma still lives there!

  2. Oh yuuumm! Can’t to try this. I adore brussels sprouts and always made them “asiany” with tons of soy sauce and sweet chili sauce 🙂

      1. Just chop them up (slightly more work but SO WORTH IT), put them in a pan with some coconut oil, add some soy sauce, mirin and some sweet chill sauce and voila. Yumm factor 🙂

  3. Hi Arman! I do love brussel sprouts, especially roasted! My parents used (use) to simply boil them but that tastes only half (or a quarter) as good as roasted. A bit too mushy but still ok and I like the subtle sweetness. I made roasted sprouts for my parents twice and they liked it, however I don’t think they will use that method for their own. (they like my “special” cooking methods, lol)
    This double cooked method sounds pretty amazing though and I’m going to make this once the sprouts are in season again!

  4. I microwave my Brussels sprouts too before roasting them! It always works. Next time you are in Manhattan, you have to go to Alta – best roasted Brussels sprouts in my entire life. Like really. You can even google it, people attempt to copycat the recipe.

    1. That may be the sole reason I come to NYC…other than to have a Saturday morning froyo date with you.

  5. You had me at brussel sprouts 🙂 I never thought to put red pepper flakes on them!!! I roast them to death. I like them nice a charred up!

  6. Oh my gosh, growing up I hated spinach, broccoli, and radishes. And now, I eat them all the time! It’s funny how things change like that. I always have the hardest time cooking brussels sprouts, so definitely will keep this recipe and cooking method in mind next time I want some!

  7. I used to HATE peas as a kid (I blame my mom for putting them in some horrible tuna noodle casserole concoction) but nowadays I eat them at just about every chance I get. Funny how things change, right?

  8. I think I hated brussel sprouts until college. I also didn’t really like broccoli until my teens, and I never ate bell peppers (CAPSICUM!) until my twenties. I was pretty picky looking back at little me.


      Katie, off topic, but there is this simpsons episode where the lady just says ‘bell peppers’. Reminded me of you.

  9. I’ve boiled brussels sprouts before roasting,but I haven’t tried microwaving – a lot quicker than my method and these look fabulous, Arman!

  10. I have always loved Brussels Sprouts! I used to bring them for snack time in first grade and get the most horrifying stares from other children haha!

  11. Boiled brussels sprouts are just wrong but these look amazing- just the way I like ’em! I think my current love for veggies is making up for lost time- the only veggies I ate as a kid were either fried, in a creamy white sauces or loaded with puff pastry. Lately my favorite veggie side dish is roasted veggies with olive oil & balsamic- so simple yet the perfect accompaniment to almost anything!

    1. Seriously, you could roast a bath rug in olive oil and salt and I’d eat it. You can make or break veggies by their cooking method!

  12. It’s funny, I actually never knew how much people hated brussel sprouts. I love them! I could eat them raw and at some points I do. LOL, these look great!

  13. I never tried brussels until I was in my 20s!!!! I always assumed I hated them, until I tried them! I also prefer them roasted so the outside is crisp! NOM NOM NOM I have some brussels in my fridge right now 🙂

  14. Ha, I did the same thing – I used to say that I hated brussels sprouts without ever having tried them. The first time I did, I loved them. Roasting them with bacon is where it’s at!

  15. American kids hate brussels sprouts too. I count myself in that category and have yet to find a version I like. I hate most forms of cabbage, though. I’m guessing if I were to like them, roasted like this would be the only way!