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. 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!

  2. 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!!

  3. 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!

  4. 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.

  5. 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?!

  6. 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. 😛

  7. 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.

  8. 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.

  9. 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!

  10. 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!

  11. 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 🙂

  12. 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 🙂

  13. 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.

  14. 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!