Keto Brussel Sprouts with Garlic
Roasted Brussels Sprouts with Garlic is one of the easiest side dishes I make for my family. They are flavorful and nutritious. And, before you ask, my kids enjoy these keto Brussel sprouts too! Give them a try, and you’ll see why.
Once upon a time, I attempted to grow Brussels sprouts in my garden. It didn’t work so well. For whatever reason, the more they grew, the more they attracted these teeny-tiny whiteflies. I’m a very novice gardener, and while I enjoy planting things and eating our harvest, I have no idea what to do about insect infestations, problems with the soil, and all the nuances needed to garden organically. I don’t think we even ate a single sprout that summer, although it was cool to see how they grew, bugs, and all.
One funny fact is that my husband (who changed majors at least 6 times in college) once took an organic gardening class. It just happened to fit into his schedule, and he figured it would be an easy A. Unfortunately, almost 20 years later, he doesn’t remember too much from those few hours in class.
Despite that gardening failure, Brussel sprouts are a great low carb vegetable we often enjoy in my house as a keto side dish. They have 6 net carbs per cup, which is a generous serving size.
Love this side dish recipe? Try my Pesto Cauliflower or Keto Broccoli Casserole next!
Ingredients
- Brussels Sprouts – Trim the ends, cut into quarters, and wash well. Include any leaves that fall off. They get crispy and delicious.
- Butter Flavored Coconut Oil – I love using this for roasting because it has a high smoke point, but still adds a buttery flavor. You can swap in refined coconut oil or another oil suitable for roasting if you prefer.
- Garlic – I use fresh garlic, thinly sliced. You can use halved garlic gloves if you prefer.
- Salt & Black Pepper – Added to taste.
See quantities in the recipe card.
How to Make Keto Brussels Sprouts with Garlic
1️⃣ Season the Sprouts
Toss the sprouts and garlic with the fat of your choice on a foil or parchment paper lined baking sheet. Sprinkle with a little kosher salt and black pepper. Try to keep them in a single layer.
👉 Tip: You can also cook and serve right from a cast iron skillet.
2️⃣ Roast & Serve
Roast at 400 for 30-40 minutes or at 425 for 25-30 minutes. Serve immediately.
Storage
Store any leftovers in an airtight container in the fridge for 3-4 days.
Variations
- Cheese – If you want cheesy brussels sprouts try adding some parmesan cheese, mozzarella cheese, cheddar cheese, or even cream cheese. The first three you can sprinkle on top when serving. If you want to try adding cream cheese just put cubes on top of the brussels during the last 5 minutes of cooking and then give them a quick stir. It’s like they are coated in an instant cream sauce. This creamy garlic variation is a fave keto brussels sprouts recipe in my house.
- Spicy – Want to add a little heat? Try sprinkling them with red pepper flakes when serving.
- Spices – Garlic powder, onion powder, of your favorite herbs can be added along with the salt and pepper.
- Bacon – Cook a few strips of bacon along with the sprouts. Once you have crispy bacon chop it up and add it back to the dish. The addition of bacon is never a bad choice in my opinion. You can also try this brussels sprouts wrapped in bacon recipe.
- Balsamic – Top with a balsamic vinegar glaze for a slightly sweet and savory version.
If you only have FROZEN Brussels, check out this air fryer frozen brussel sprouts recipe!
Did you know you can also GRILL Brussels sprouts? Check out how to grill Brussel sprouts here!
Common Questions
How to prepare Brussels Sprouts for cooking?
When I make fresh Brussels sprouts I wash them first. After that, I like to trim the ends off and then half or quarter them. It really depends on how quickly I need them to cook whether I half or quarter them. I only discard the outer leaves if they are dirty. After roasting the keto Brussel sprouts they are the best part! They get crispy and browned and those small pieces of leaves have much of the flavor.
You can even use keto Brussel sprouts in a casserole like my Chicken Alfredo Bake.
What do Brussel sprouts taste like?
Brussels sprouts are similar in taste to broccoli and cauliflower. If you like either of those I bet you will like these too. If you’ve only had frozen or boiled Brussels sprouts in the past you are in for a treat. Roasting these little gems enhancing and mellows their flavor. This is the best keto brussel sprouts recipe!
Are Brussel sprouts good for you?
Absolutely. They have vitamin b6, magnesium, sulfur, phosphorous, vitamin k, thiamine, folate, and more. When you see the words brussel sprouts you should also think nutrients. Try to make it a favorite vegetable for your entire family.
Brussels sprouts are high in fiber, vitamins, minerals and antioxidants, making them a nutritious addition to your diet. They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation and improve blood sugar control. Source: https://www.healthline.com/nutrition/benefits-of-brussels-sprouts
Are brussel sprouts good for a low carb diet?
Yup. They are nutritious, tasty, and low carb. They can be incorporated into a keto diet or low carb diet easily.
How many net carbs are brussel sprouts?
Raw sprouts have 8 grams of carbs in brussel sprouts per cup. And 3.3 grams of fiber. The fiber is important because you get to subtract that from the total carbs.
How many carbs are in 1 cup of cooked brussel sprouts?
There are about 6 net carbs in one cup of cooked brussels sprouts. The exact amount will vary based on how they are cut and how many you pack into that one cup measuring cup when you measure them.
What fat should I use?
I rotate between using coconut oil (refined or butter flavored), leftover bacon fat (aka bacon grease), avocado oil, and extra virgin olive oil. They all work well for roasting vegetables.
How to thinly slice garlic?
I have a Pampered Chef Garlic Slicer from about 10 years ago when I briefly sold (i.e. bought at a discount) Pampered Chef products. I didn’t so much selling but I did get some great products on the cheap. There is a very similar garlic slicer on Amazon that I would recommend if you don’t have access to Pampered Chef products. It’s a neat gadget. You just pop the peeled cloves in it and then add the top. Push down and spin and perfect thinly sliced garlic comes out the bottom.
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Keto Brussels Sprouts
Ingredients
- 2 lb brussels sprouts trimmed and quartered
- 2 tbsp butter flavored coconut oil (or refined coconut oil)
- 6 cloves garlic thinly sliced
- 1 tsp salt
Instructions
- Preheat oven to 400.
- Add the Brussels sprouts, coconut oil, and garlic to a foil-lined baking sheet. Put in the preheated oven.
- Stir after the first ten minutes so that the Brussels sprouts get coated in the melted coconut oil.
- Roast for 30-40 minutes or until tender and golden. Season with salt.
Notes
Nutrition
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Originally Published April 23, 3018. Revised and Republished April 16, 2026.
How can these be considered Keto friendly when they have 10g of carbs in a serving?
You need to subtract the fiber. You can read more about enjoying Brussels sprouts on keto here: https://acceleratedhealthproducts.com/are-brussel-sprouts-keto/
I love nothing more than roasted brussels sprouts. Thank you for sharing!
Absolutely delicious! Love this recipe!
This is my new favorite way to cook brussels sprouts. They taste incredible!
Roasted at this temp for 30 mins and my Brussel sprouts were ruined. >< should have pulled them at 20 or maybe less, what a waste. 🙁
I’m very surprised to hear this! After my own tests and consulting some more recipes just now 40 minutes at 400 is pretty standard for roasted Brussels sprouts. Have you checked your oven temperature recently?
What would be considered a serving for this side dish?
Thanks for all you do!
Denise
I did not measure out the final quantity in cups. A serving is 1/8th of the recipe. My guess is about 1 cup.