Keto Brussels Sprouts Recipes (2024)

FAQs

Are Brussels sprouts ok for a keto diet? ›

Absolutely! Brussels sprouts are ideal for a low-carb, keto diet. In addition, they are gluten-free and contain a lot of healthy vitamins. Also, they have about 4 to 5 net carbs per cup making them the perfect low-carb vegetable to add to your keto diet.

The soak time tenderizes the sprouts so the middles are softer. Don't worry, they won't be soggy! I would never do that to you. If, like me, you don't mind some chew to your sprouts, you don't need to soak the Brussels sprouts prior to cooking.

Brussels sprouts, raw (1 cup) contains 7.9g total carbs, 4.5g net carbs, 0.3g fat, 3g protein, and 38 calories.

No, Brussels sprout do not spike insulin levels. In fact, Brussels sprout are considered a low glycemic index food, meaning they have a minimal impact on blood sugar levels and insulin secretion. They are also high in fiber and protein, which can help regulate blood sugar levels.

Food High In Carbohydrates (Plain & Refined)

- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.

Like most Brassica veggies (think broccoli, cabbage, cauliflower), brussels sprouts are fairly low in carbs. A cup offers about 14 grams of total carbs, but just 8 grams of net carbs since it also contains 6 grams of fiber. Good news, if you're following a low carb or keto diet!

The bottom line. Carrots can be eaten on keto, but it may be difficult to include them regularly or in large quantities, as they contain a fair amount of carbs. Some less starchy alternatives to enjoy raw or cooked include celery, broccoli, and cauliflower.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Roasting Brussels sprouts caramelizes their natural sugar and mellows out bitter notes, providing rich flavor and a crispier texture. Brussels sprouts are a good source of fiber and vitamins C and K, notes the Harvard T.H. Chan School of Public Health.

When should you not eat brussel sprouts? ›

If any of the leaves have brown spots or are yellowing, it's a sign of early spoilage. If you remove the blemished leaves and the interior looks OK, you can still use the sprout. However, if the interior leaves are also showing blemishes or yellowing, it's best to toss it (or compost it, if you can).

Low GI foods, like complex carbs, won't raise your blood sugar very quickly. Examples of these include oatmeal, pasta, sweet potatoes, fruits, and carrots. Medium GI foods include rice, couscous, pita bread, and brown rice.

Bean sprouts are a great keto-friendly vegetable that is underutilized and are so delicious in a stir-fry! I like to pair it with garlic chives and red bell pepper. This dish is lightly seasoned and pairs well with any protein. The garlic chives add a garlic flavor without using garlic cloves.

Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. Those vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber.

What Are Root Vegetables? Generally root vegetables like potato, carrots and sweet potato are too high in carbs to include in a low-carb or keto diet, so stick to these low-carb root vegetable options: onions, cabbage, radish, turnip, jicama, rutabaga, celeriac and cauliflower.

While hummus is suitable for the keto diet, you'll want to limit yourself to a small amount. Consider using it as a garnish rather than as a dip, and avoid dessert flavors. You may also want to consider other low carb dips and spreads, such as baba ganoush, pate, or black soybean hummus.