Brussel sprouts are one kind of vegetable that are very low in net carbs. If you're following a low carb or keto diet, you'll be pleased to know they're considered one of the lowest carb vegetables and something you can enjoy regularly.
Whether you're wanting to understand how Brussel sprouts fit into your health program, how many net carbs they have, or are here to get delicious Brussels sprouts recipe, our resource will give you what you need.
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Brussel Sprouts Nutrition: Carbs
There are so many ways to enjoy delicious brussel sprouts. Long gone are the days when people commonly ate bitter boiled brussel sprouts. This is exactly what my family did so it's surprising to me that my once most hated vegetable as a kid is my favorite vegetable as an adult.
Some of the best ways to cook brussel sprouts include:
- Roasted brussel sprouts
- Brussel sprouts saute
- Shaved brussel sprouts salads
- Brussel sprouts casserole
ARE BRUSSEL SPROUTS HIGH IN CARBS?
If you've been wondering if brussel sprouts are high in carbs, you'll be happy to learn they only 8 carbs per cup. Brussels sprouts have 3.3 grams of fiber per cup, and since you can subtract fiber from the carbs, that means there are only 4.7 net carbs in brussels sprouts.
Since many people following a keto diet stick to 20 net carbs or less, eating brussel sprouts is one of the best low carb vegetable choices you can make.
Nutritional Value of Brussel Sprouts
In addition to being low in carbs and high in fiber, these tasty mini cabbages are chock full of other vitamins and minerals.
They are:
- High in vitamin C
- High in vitamin K
- Small amounts of vitamin A, vitamin B-6, magnesium, iron and calcium
- Calories: 38 per cup
- Fat: 0.3 grams per cup
Brussel Sprouts Keto Recipes
There's so many easy and delicious brussel sprouts recipes. Even with only 4.7 net carbs in brussels sprouts, these recipes won't add much more to the carbs.
Make sure to also check the serving size for each recipe, one might consider 1 cup as a serving size, another recipe might be 1.5 cups. You can always make the portion size smaller to make sure you're sticking to your net carbohydrate limit for the day.
Simple Caramelized Brussel Sprouts
Sometimes the simple recipes are truly the best. This easy roasted brussel sprouts recipe is the one we make just about every single week as the perfect side to any low carb meal.
You just need 1 lb of brussel sprouts (we love the pre-washed ones from Trader Joes), olive oil, garlic salt and ground black pepper. Preheat the oven to 375, cut the sprouts in half and place on a parchment paper lined baking sheet. Drizzle olive oil, garlic salt, and ground pepper to taste over the sprouts, mix gently, and bake for 20 minutes. Turn the sprouts with a spatula and continue to cook 15-20 more minutes until very soft, browned and crisp.
Serving size (1 cup): 4.7 net carbs in brussels sprouts
Cheesy Garlic Roasted Brussel Sprouts
For those times when you want something more complex than a basic recipe, you'll love these this amazing idea with lots of garlic and melted mozzarella cheese.
These delicious roasted sprouts cook up in only 40 minutes. Roasting brussels is the best way to get them nice, flavorful and caramelized.
9 brussel sprouts carbs per serving (these are very generous portions and could easily be cut in half to lessen the carb count)
Recipe and image by Cafe Delites
Brussel Sprouts Au Gratin
This particular recipe is one of our favorites for holiday meals and big family dinners. What's not to love about a low carb brussels sprouts casserole made with a bacon cheese sauce?
5 net carbs in brussel sprouts recipe
Low carb Brussel sprouts au gratin recipe
Bacon Wrapped Brussel Sprouts
Wrapping the tasty little sprouts in bacon before baking them, takes roasted brussel sprouts to totally different level. There are many brussel sprouts recipes out there laden with high sugar coatings, but to keep things healthier, I've actually found just using high quality bacon makes all the difference.
Our favorite bacon is applewood smoked from the grocery store meat counter. It comes naturally slightly sweet without the extra sugary carbs from honey or maple syrup.
4.6 carbs in brussel sprouts per serving
Recipe and photo by Keto Vale
Brussel Sprouts Salad
This delicious brussel sprouts salad recipe by Kayln's Kitchen is just fabulous. Finely shaved brussel sprouts served raw in a salad makes for a healthy and hearty recipe. One of the best reasons to use shaved brussel sprouts in salads is that it doesn't get soggy like regular lettuce usually would.
This recipe is low carb and does contain 1 T of maple syrup, if you're following a strict keto diet you can skip the maple syrup and instead add a liquid stevia or a stevia honey nectar that still has a tiny bit of sugar, but less than honey or maple syrup.
Brussel Sprouts Carbs not listed in the recipe
Recipe and image by Kayln's Kitchen
Shaved Brussel Sprouts Saute
If you're in the mood for a warm shaved brussel sprouts side dish, then you'll love this low carb shaved brussel sprouts saute.
If you're following a keto diet you can simply swap the lemon juice for apple cider vinegar to keep the splash of tart flavor but bring down the carbs.
7 net brussel sprouts carbs
Recipe and image by Heather Likes Food
Sheet Pan Sausage & Sprouts Dinner
Brussel sprouts clearly make a fabulous healthy side dish, but it also makes a wonderful main dish meal when you toss them on a sheet pan with sausages.
Roasting brussel sprouts with sausages makes for a simple and "lazy" meal everyone will love. Perfect for busy weeknights!
Brussel sprouts carbs not listed- We often use chicken sausages that only have 0-1 net carb each, to keep this dish around 5 net carbs.
Find a wonderful recipe at Beauty and the Bench Press
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We hope you love this list of brussel sprouts recipes! When cooked the right way, sprouts are such a delicious and healthy side dish for any occasion.
With less than 5 net carbs in brussel sprouts, this is the perfect vegetable for a low carb and keto diet.
Brussel Sprout Nutrition FAQs
Yes, Brussels sprouts are keto-friendly. The ketogenic diet is low in carbs, and Brussels sprouts are relatively low in carbs while being high in fiber. One cup of cooked Brussels sprouts has 8 grams of carbohydrates, of which 3 grams are fiber, which means the net carbs are grams per cup.
While the term "superfood" is more of a marketing term and does not have a strict definition, Brussels sprouts can be considered a superfood due to their high nutritional content. They are high in fiber and rich in vitamins and minerals, including Vitamin K, Vitamin C, folate, and manganese.
They’re also are packed with antioxidants and phytonutrients that can help protect against chronic diseases and reduce inflammation.
Both Brussels sprouts and broccoli are super nutritious vegetables that are great for any health plan and diet. They are similar being that they are both are rich in fiber, vitamins, and minerals. However, there are couple of differences:
- Brussels sprouts are higher in Vitamin K and antioxidants, particularly kaempferol, which may have heart-protective and anti-cancer properties.
- Broccoli, on the other hand, is slightly higher in Vitamin C and folate.
Other Recipes You'll Enjoy:
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Roasted Air Fryer Brussel Sprouts
Roasted air fryer brussel sprouts cook in just 15 minutes and make the perfect healthy side dish that's carmelized and mellow in flavor. Even kids will love this recipe!
Ingredients
- 1 lb Brussel sprouts
- 1-2 tablespoon olive oil
- ½ teaspoon Sea salt
- ¼ teaspoon black pepper
- 2 teaspoon garlic cloves, minced
Instructions
- Preheat your air fryer to 400F, this typically takes 3-5 minutes.
- Trim the Brussel sprouts and cut them in half.
- In a medium sized bowl combine the Brussel sprouts, olive oil, salt, and ground black pepper.
- Cook the air fryer Brussels sprouts for 10 minutes, add the fresh minced garlic, and mix together.
- Continue cooking for 5+ minutes until the Brussel sprouts are done to your liking.
- We pulled them out after 5 more minutes (15 mins in total), but honestly, if you like them super charred, feel free to cook them even longer! Our family loves Brussel that are charred really dark (yes, even the kids!) so I’d check them at 15 in total cook time, and if they aren’t crispy enough for your liking or want them even more caramelized, add 5 more mins.
- They're technically done in 10-12 minutes, but they aren’t caramelized to the point of reducing the bitterness and in our opinion, need a longer cooking time.
Notes
If you're using a basket style air fryer, shake the brussel sprouts every 4 minutes.
Optional garnishes include: balsamic glaze, fresh lemon juice, crispy bacon, or parmesan cheese.
Brussel sprouts are technically cooked after 10-12 minutes, but they're still be bitter. Cook for 15 mins+ until they're slightly charred will caramelize them and bring out their sweetness.
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Nutrition Information
Yield 6 Serving Size 1Amount Per Serving Calories 69Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 210mgCarbohydrates 6gNet Carbohydrates 4gFiber 2gSugar 1gProtein 2g
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