Keto Brussels Sprouts


5 from 44 votes
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These keto Brussels sprouts are crispy on the outside, tender on the inside, and come with countless flavor combinations. Try this recipe once, and it’ll become your next favorite low-carb side dish, guaranteed!

low carb brussels sprouts.

We love playing around with new keto side dishes in our house. But, as much as I enjoy air fryer asparagus and cauliflower mac and cheese, I always come back to a tried-and-true favorite: Brussels sprouts!

Ever since I was little, I was never one of those kids who dreaded Brussels sprouts. I’ve always enjoyed their taste and, when cooked right, their delicate, crispy, yet tender texture. 

Table of Contents
  1. Are Brussels sprouts keto friendly?
  2. Ingredients needed
  3. How to make keto Brussels sprouts
  4. Alternative cooking methods
  5. Recipe tips 
  6. Flavor variations
  7. Storage instructions
  8. Frequently asked questions
  9. More keto side dish recipes to try
  10. Keto Brussel Sprouts Recipe (Recipe Card)

Are Brussels sprouts keto friendly?

Absolutely! Contrary to popular belief, brussels sprouts are a fantastic low-carb side dish, perfect for those of us on a keto diet. Of course, like all foods, moderation is key to staying on track. So, I wouldn’t recommend exceeding 2 cups of Brussels sprouts per day. 

Here are some reasons why I love this brussels sprouts recipe:

  • Low carbs. One serving of these tender Brussels sprouts has just 2 grams of net carbs.
  • Multiple cooking methods. In addition to my tried-and-true oven method, I’ve also included instructions for using the air fryer or microwave. 
  • Customizable. Like my sautéed Brussels sprouts, I give you a base recipe and multiple flavor combinations, so you never have to make the same side dish twice. 
  • A family favorite. Listen, I know Brussels sprouts get a bad rap, but I’ve been cooking them for years. If you make this recipe, even the pickiest eaters will love them!
crispy baked keto brussels sprouts.

Ingredients needed

My favorite way to cook Brussels sprouts is to start with simple seasonings so the veggies shine. Here’s what you’ll need to get started:

  • Brussels sprouts. Washed, trimmed, and cut the larger ones in half. If you notice any have bruised or brown leaves, peel those off or discard them. 
  • Olive oil. Use good-quality olive oil to pack in more flavor. I’ve also made this recipe with avocado oil. 
  • Garlic salt. To add both saltiness and garlic flavor. 
  • Garlic powder. Because you can never have too much garlic!
  • Black pepper. Just a pinch. 

Find the printable recipe with measurements below.

How to make keto Brussels sprouts

Step 1- Prep work. Preheat the oven to 350F/180C. Line a large baking sheet or baking dish with parchment paper and coat with cooking spray.

Step 2- Microwave. Pour boiling water over the trimmed Brussels sprouts. Transfer them to a microwave-safe bowl and microwave for 5-6 minutes. Remove and let them cool for 5 minutes. 

Step 3- Season. Add oil, garlic salt, garlic powder, and black pepper. Mix well to coat the sprouts. 

Step 4- Bake. Spread the sprouts on the prepared pan and bake for 20-25 minutes, stirring halfway through. Remove them from the oven and let the sprouts cool for 5 minutes before serving. 

how to make keto brussels sprouts.

Serving suggestions

I like to serve these sprouts with an equally hearty keto dinner, like baked chicken legs, tri tip steak, spaghetti squash casserole, or crispy pork belly. If you’re looking for more sides to serve, I’d suggest something more decadent, like mac and cheese or cauliflower mashed potatoes.

Alternative cooking methods

While I personally prefer this half microwave-half oven method, I know many of you would like an air fryer or microwave-only version, so I’ve tested this recipe multiple ways. Here’s how it’s done:

Microwave instructions. Blanch the sprouts in boiling water, then microwave for 13-15 minutes, stopping halfway through to stir the sprouts. Let them sit for 5 minutes, then add oil and spices and mix through completely. 

Air fryer instructions. Almost identical to my air fryer brussels sprouts, in a large bowl, toss together the sprouts with the oil and spices. Add the seasoned sprouts to your air fryer basket and fry at 400F/200C for 22-25 minutes, stopping halfway to shake the basket. 

Recipe tips 

  • Use more spices and herbs. Depending on which flavor you’re after, you may want to add additional salt, pepper, and spices, so don’t be shy!
  • Leave some whole. I like a change in texture, so I prefer to cut some of the sprouts in half and leave the smaller ones whole. Just try to make sure they’re roughly the same size so they cook evenly.  
  • Cover in foil. If the outside of the sprouts begin to turn brown before the insides are fork-tender, cover them loosely with aluminum foil to prevent burning. 

Flavor variations

To enhance the flavor, here are some of my favorite flavor combinations:

  • Make creamy Brussels sprouts. Make a creamy sauce by combining heavy cream or softened cream cheese with spices thinned out with milk. Drizzle over the roasted sprouts.
  • Add bacon. Add chopped or diced bacon after microwaving the sprouts and before roasting them. Toss the sprouts in bacon grease for even more bacon-y flavor.
  • Balsamic roasted. Make my balsamic Brussels sprouts but ensure the balsamic vinegar you use has no added sugar.
  • Toss in garlic butter. Swap the olive oil with melted butter whisked with minced garlic.
  • Add cheese. Remove Brussels sprouts 10 minutes before they’re done, and sprinkle with cheese over the top. I like to use parmesan, swiss, gruyere, or mozzarella cheese. 
  • Add extra spices. In addition to the base recipe, sometimes I’ll add onion powder, paprika, or chili flakes for a spicy kick. 

Storage instructions

To store: Leftover Brussels sprouts should be stored in an airtight container in the refrigerator for up to 5 days. 

To freeze: Store cooled leftover sprouts in a freezer-safe container and freeze for up to 2 months. Let them thaw overnight in the fridge before enjoying them. 

To reheat: Rewarm Brussels sprouts in a skillet over medium-high heat, in a 350F preheated oven, or in the microwave in 30-second intervals. 

Leftover idea

Use leftover sprouts in Brussels sprout salad

low carb brussel sprouts.

Frequently asked questions

Can I cook frozen Brussels sprouts?

Absolutely! To cook frozen sprouts, you’ll want to increase the microwaving time by 3 minutes. 

Is this gluten-free?

Yes, this recipe uses no ingredients derived from gluten and is suitable for celiacs.

More keto side dish recipes to try

  • Cheese bread Made with a simple, yeast-free dough and layers of gooey cheese.
  • Cauliflower potato salad– Savory, tangy, and made with cauliflower instead of potatoes. 
  • Creamed spinach– A family favorite of ours that’s easy to make in under 10 minutes.
  • Biscuits– Finally, being keto doesn’t mean you have to miss out on buttery, cheesy biscuits!
keto brussels sprouts recipe.

Keto Brussel Sprouts Recipe

5 from 44 votes
These keto Brussels sprouts are crispy on the outside, tender on the inside, and come with countless flavor combinations. Try this recipe once, and it’ll become your next favorite low-carb side dish, guaranteed!
Servings: 4 servings
Prep: 5 minutes
Cook: 35 minutes
Total: 40 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.


TO STORE. Leftover Brussels sprouts should be stored in an airtight container in the refrigerator for up to 5 days. 
TO FREEZE. Store cooled leftover sprouts in a freezer-safe container and freeze for up to 2 months. Let them thaw overnight in the fridge before enjoying them. 
TO REHEAT. Rewarm Brussels sprouts in a skillet over medium-high heat, in a 350F preheated oven, or in the microwave in 30-second intervals. 


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

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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Recipe Rating


  1. 5 stars
    This recipe is a keeper! While I did not microwave them but in fact parboiled them for 4-5 minutes, they came out perfect for dipping in mayo & dijon. We used them to accompany our hamburger sandwich instead of fries. Thank you for all the sharing that you do.

  2. This method looks great! My roasting alone never seems to give the right texture. I don’t have a microwave. Would you steam or boil instead?

  3. I love brussels! Cannot get enough of them!
    The UK is exactly the same as Oz, everyone says they hate them – but yet everyone HAS to have them on Christmas day (who knows why!). Then the boil the hell out of them, they taste nasty and boom, everyone hates them!
    More for me I guess!

    Used to hate beets – now LOVE them!

    1. Why do Australia and the Brits boil the hell out of them?!

      Beets are so hit and miss with me- but in Iran, mum and Niki said they had them steamed on the streets in Winter!

  4. It’s probably best you eat these cold because if you heat up brussel sprouts in the office, that stuff’s gonna stank!

    I love roasting brussel sprouts, I love Davida’s version with blueberries (yes always the fruit; you can have all the meat, I’ll take all the fruit 😉 ) and rosemary. Yours look equally as wonderful I might add.

    I have the same exact conversation you had with your mom growing up, with the hubby every time I make brussel sprouts. Ha; he still eats them though so he can’t dislike them that much.

    1. LOL.

      I can’t believe I am admitting this, but I spray my (expensive Hugo Boss) aftershave in the plastic bag where my lunch is before opening up at my desk- even cold they smell- no thanks to the extra garlic oil!

      1. Oh that is just perfect. I love that I always get you to reveal your strange little idiosyncrasies in your comments.

  5. I love broiling my brussel sprouts (which is a veggie I only came to like a couple of years ago!). Thanks for linking up to #RECIPEFRIDAY 🙂

  6. I always “hated” brussel sprouts, but actually never gave them a try until about 2 years ago I believe. I feel like it was always that vegetable mentioned on a tv show that kids hated so I did too. TV really can influence you a lot. I think I first tried them mixed with bacon and loved the flavor. Now I usually roast them for 40-45 min in the oven but like you said they can sometimes still be hard on the inside. I will have to give this a try for a better taste.

    1. TV really can- and that is such a good point- that’s probably where I got the hated phase for it!

      Enjoy them this way, Alicia 🙂

  7. COME TO THE STATES – Fly to Denver, CO and I will bring you to Boulder Colorado’s Whole Foods between the months of September and January – THEY SERVE THE BEST BRUSSELS SPROUTS I HAVE EVER HAD IN MY ENTIRE LIFE!!!!!!!!!!!!!!! Exactly the way you like them, but with the amazing flavor bombs of GARLICY OLIVE OIL DELICIOUSNESS! I DIE! I remember in college I would buy WHOLE QUARTS full and eat them all… In my dorm… And my roommate would die…. And I would have about 5 Fabreeze bottles around me! AHHH HA HA AH AH AHA HA HA! But they were sooo good!

  8. Ohhh yes. I used to despise those alien-head-looking veggies. Actually, we’ve had a rocky relationship. I loved them the first time I tried them because my mom roasted them to perfection. Then I went to someone’s house, where they served the brussels RAW, and then I hated them forever. Until my mom introduced them back into my life by pan-roasting them with coconut oil. Hallelujah.
    But I will totally be trying this method, gum ready to go and all.

    1. Hahahahaha. I still remember that video…and the retarded sprout. I DO like your method too, actually. Especially the burnt bits!

  9. Your double roasting method is quite genius!

    Overall, despite my pickiness in other areas, I was a pretty good vegetable eater as a kid. I did not, however, enjoy Brussels sprouts. Now I am a fan, especially if they are roasted.

    Do you speak Farsi? I can swear in Italian if you want to trade key words.

  10. I disliked basically ALL veggies as a kid. If it wasn’t corn, potatoes, or raw carrot sticks, chances are I wouldn’t eat it. It wasn’t until I was wellllll into my 20’s that I actually started loving veggies, and now I’ll eat almost all of them except zucchini, eggplant, and artichokes.

  11. This technique is so smart! Sometimes when I cook Brussels sprouts I find they get too crispy by the time they’re perfectly cooked through in the oven, but this totally avoids that problem.

    I was a weird kid and I liked Brussels sprouts. But my parents always steamed them. I didn’t learn about the amazingness of roasted Brussels sprouts until I started blogging – now I will never go back to steamed!

    I wasn’t really too picky when I was a kid – I really just hated asparagus. And now… oh wait, I still don’t like asparagus. 😛

  12. we love brussels!!!!! well, actually, my husband has quite the obsession with them yet he doesn’t like asparagus or mushrooms. is that odd? Anyway, we ate brussel sprouts growing up, but lathered in butter and bacon.. pretty awesome! i need to try your recipe! p.s. can your mum teach us to swear in Persian?!

  13. I gotta slice those babies in half and then roast them on 450 for too long. Burnt is how I like em’. Oh and separate the outer leaves from the sprouts and roast those for 10 for brussels sprout chips. UNREAL. p.s. this recipe is SO unoriginal. I invented brussels sprouts. Stop copying me.

    1. I LOVE BRUSSELS chips. Pretty sure I saved you one last lunch break!

      You did not invent brussels sprouts. Mother Nature did.

  14. I love brussels roasted with coconut oil, salt, pepper and onions. I like to cut them in half and let them char for a bit. I also made a great dipping sauce with dill to go with them. Pure bliss!

  15. I’m pretty sure I despised almost every vegetable out there as a kid. Except for carrots and corn…I don’t think I had anything against those. Otherwise if it was green, it was a small battle to get me to eat it. Nowadays? Give me salads, roasted brussels, roasted broccoli…all that good stuff.

    1. My daughter was the exact same way. Anything green would encite a small riot. Now, if I put a plate of any kind of veggie (brussels included) she will devour them before touching any of her other food!!

  16. Let’s see, vegetables that I despised as a kid that I now love…pretty much all of them. I was horribly picky when I was younger. Unless it was a salad doused in dressing and crumbly blue cheese. Go figure…

    Brussels are one of my faves now. And roasted broccoli. But like you…lots of olive oil and salt and pepper with it!

  17. 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!

  18. 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!

  19. 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 🙂

  20. 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!

  21. 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!

  22. 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!

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

  24. 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.

  25. 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?

  26. 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!

  27. 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!

  28. 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.

  29. 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!

  30. 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 🙂

  31. 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?

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