Turn this round veggie into your favorite side dish! Keto brown butter smashed brussels sprouts are caramelized to perfection.
Are Brussels Sprouts Keto
Yes, brussels sprouts are a keto-friendly vegetable. In a half-cup serving, there are 5.5 grams total carbs and 3.5 grams net carbs in raw brussels sprouts.
Since they are so high in fiber and low in carbs, they are fantastic vegetables to incorporate into your meal planning. There are a bunch of different ways to prepare them – and smashing them and sweetening them has to be one of my favorites!
Smashed Brussels Sprouts
If you’re one of those people that doesn’t like the texture of Brussels sprouts, then try this recipe. When you smash them and smother them in incredible spices, they soften and caramelize. They are so much tastier and easier to eat.
Instead of tasting like tougher cabbage, these Brussels sprouts taste more like sweet broccoli.
You can make them on the stove like I did, or use the air fryer. To make them in the air fryer, season them and fry them at 400F for about 20 minutes. At the end of cooking, open the air fryer and smash the Brussels sprouts down.
Then, drizzle them with the brown butter and put them back in the air fryer for another 5 minutes, just long enough for them to caramelize.
Brown Butter Brussels Sprouts
Nothing quite compares to the incredibly rich flavors of brown butter! It transformed my sauteed radish recipe into something my family still asks for.
It’s both rich and slightly sweet, with nutty notes mixed in.
The brown butter doesn’t just add flavor to the Brussels sprouts, but it also helps them crisp up beautifully in the skillet! Trust me, use full-fat, salted butter. It turns out perfectly every single time.
Keto Brussels Sprouts Recipe
Yes, these brussels sprouts store really well. You can add them to your weekly meal prep.
Store extra brown butter smashed brussels sprouts in an airtight food storage container in the refrigerator for up to three days.
What To Eat With Brussels Sprouts
Since this is such a flavorful side dish, I suggest serving it with something that is made with the same buttery flavors.
Serve it with Low-Carb Garlic Butter Roast Chicken. The chicken is made with fresh herbs and the best combination of garlic and butter.
If you prefer beef, make a cheesy Keto Philly Cheesesteak Casserole. The peppers are crisp-tender and so good for you.
And keto garlic rib eye steak is a classic recipe that always taste amazing with the smashed brussels sprouts.
Keto Smashed Brown Butter Brussels Sprouts Recipe
Here are the ingredients and steps to make this keto smashed Brussels sprouts recipe. The exact measurements and instructions are in the printable recipe card, just a little below.
Prep Time: 10 minutes
Cook Time: 30-35 minutes
Servings: 6
Net Carbs: 4 net carbs per serving
Ingredients
Brussels Sprouts trimmed
Olive oil
Salt and pepper to taste
Butter
Minced garlic
Bacon pieces for garnish (optional)
Red pepper flakes for garnish (optional)
Preheat the oven to 400 degrees. Pour the olive oil over the brussels sprouts, and season them with salt and pepper to
taste. Spread the brussels sprouts over a parchment or silicone mat lined baking sheet.
Bake for 25-30 minutes, or until tender and crispy on the outside.
While the brussels sprouts are cooking, add the butter to a saucepan over medium heat. Saute the butter until it turns a nut brown. Remove, and stir in the garlic.
Remove the brussels sprouts from the oven, and use a potato masher or the bottom of a glass to smash them flat.
Place the smashed brussels sprouts into a skillet, and pour the brown butter over the top. Saute for 1-2 minutes in the butter sauce.
Sprinkle with the bacon and red pepper flakes before serving.
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Keto Smashed Brown Butter Brussels Sprouts
Equipment
- Baking Sheet
- Skillet
Ingredients
- 1 pound Brussels Sprouts trimmed
- 2 tbsp Olive Oil
- Salt and Pepper to taste
- 8 tbsp Butter
- 3 tsp Minced Garlic
- 1/4 cup Bacon Pieces for garnish (optional)
- Red Pepper Flakes for garnish (optional)
Instructions
- Preheat the oven to 400 degrees.
- Pour the olive oil over the brussels sprouts, and season them with salt and pepper to taste.
- Spread the brussels sprouts over a parchment or silicone mat lined baking sheet.
- Bake for 25-30 minutes, or until tender and crispy on the outside.
- While the brussels sprouts are cooking, add the butter to a saucepan over medium heat.
- Saute the butter until it turns a nut brown.
- Remove, and stir in the garlic.
- Remove the brussels sprouts from the oven, and use a potato masher or the bottom of a glass to smash them flat.
- Place the smashed brussels sprouts into a skillet, and pour the brown butter over the top. Saute for 1-2 minutes in the butter sauce.
- Sprinkle with the bacon and red pepper flakes before serving.
Notes
Net Carbs: 4 Net Carbs Per Serving The nutritional information for this recipe is calculated as a courtesy and is an approximate only. I cannot guarantee the accuracy of the nutritional information for any recipes on this site.
Keto Brussels Sprouts Recipes
If you enjoyed this keto Brussel sprouts recipe, here are some more low-carb recipes that you can make with Brussels sprouts next.
