Brussels Sprouts And Keto: Carb Counts And Nutrition

Brussels sprouts are a healthy and delicious superfood that is very low in carbs. They are keto-friendly, with about 4 to 4.5g net carbs per cup, making them a great low-carb vegetable option for those on a ketogenic diet. One cup of raw Brussels sprouts contains 7.9g total carbs, while cooked Brussels sprouts have around 8g of carbs per cup.

How many carbs are in Brussels sprouts?

Brussels sprouts are a healthy and delicious vegetable that is perfect for those following a keto diet. They are incredibly versatile and can be roasted, air-fried, added to casseroles, baked with a sheet pan meal, or even eaten raw in salads.

When it comes to carbohydrate content, Brussels sprouts are relatively low in carbs while being high in fibre. One cup of raw Brussels sprouts contains 7.9 grams of total carbs, 4.5 grams of net carbs, and 38 calories. For cooked Brussels sprouts, the carbohydrate content is slightly higher, with one cup containing 8 grams of carbohydrates and 3 grams of fibre, resulting in 5 grams of net carbs per cup.

This makes Brussels sprouts a great low-carb vegetable option for those following a keto diet. In fact, with just 4 to 4.7 net carbs per cup, you can eat as many Brussels sprouts as you'd like without worrying about breaking your keto diet. They are a much better option than refined sugars, breads, or cereals, which can have a significant impact on your blood sugar and insulin levels.

When preparing Brussels sprouts, keep in mind that different cooking methods and added ingredients can affect the final carbohydrate count. For example, if you roast them with bacon or cheese, the carb count will be higher than if you eat them raw. However, Brussels sprouts are a fantastic base for a keto-friendly meal, and there are plenty of recipes available to keep things interesting.

So, if you're watching your carb intake, Brussels sprouts are a great option to include in your meals. They are tasty, healthy, and won't knock you out of ketosis.

Are Brussels sprouts keto-friendly?

Yes, Brussels sprouts are keto-friendly!

Brussels sprouts are a healthy and delicious superfood that is very low in carbs. One cup of cooked Brussels sprouts has 8 grams of carbohydrates, of which 3 grams are fibre, meaning the net carbs are 5 grams per cup. They are also high in nutrients, containing vitamins A, C, and K, as well as being rich in antioxidants and incredibly high in fibre.

When cooking Brussels sprouts, there are a few things to keep in mind. Firstly, they are incredibly versatile and can be roasted, air-fried, added to casseroles, baked with a sheet pan meal, or even eaten raw in salads. Secondly, when adding Brussels sprouts to a keto recipe, be mindful of the other ingredients. While cheese and butter are keto-friendly, they should be used in moderation as they are high in fat and calories.

If you're looking for a simple and tasty keto-friendly recipe, try roasting your Brussels sprouts with olive oil, garlic powder, salt, and pepper. You can also add bacon, parmesan cheese, or a balsamic glaze for some extra flavour. Just remember to enjoy in moderation!

How to cook sprouts in a keto-friendly way

Brussels sprouts are a keto-friendly vegetable, with only 4.5g net carbs per cup, making them a great low-carb veggie option. Here are some delicious and easy ways to cook sprouts while keeping it keto-friendly.

Keto Bean Sprout Stir Fry

Bean sprouts are a great keto-friendly veggie that can be tossed in a stir fry with garlic chives and red bell pepper. This dish is lightly seasoned and pairs well with any protein.

To make this, wash and cut the veggies to the same size. Heat a pan and add oil and chives. Briefly saute, then add the red bell pepper and sprouts. Cook until they are crispy. Add salt and tamari and serve hot.

Frozen Brussels Sprouts in the Air Fryer

This is an easy and tasty way to cook sprouts. Simply dress the sprouts from frozen, add some olive oil, and air fry. You can add some simple toppings like bacon and parmesan cheese.

To make this, preheat your air fryer to 400°F. Place the frozen sprouts in a pan that fits inside the air fryer. Drizzle with olive oil and air fry for 10 minutes. Sprinkle with garlic powder, salt, and pepper, and toss to combine. Air fry for another 10 minutes, or until tender and crispy. Sprinkle with parmesan and bacon before serving.

Oven-Roasted Brussels Sprouts

This is a simple and quick way to cook sprouts. You'll need sprouts, olive oil, and some basic seasonings like garlic powder, salt, and pepper.

Preheat the oven to 400°F. Toss the sprouts in olive oil and seasonings. Arrange them in a single layer on a baking sheet, making sure each sprout touches the pan. Roast for 25-35 minutes, tossing halfway through, until browned and slightly charred. You can broil them for a few minutes at the end if you like them extra crispy.

Keto Brussels Sprouts with Bacon

This is a delicious and easy way to cook sprouts with bacon, garlic, and spices.

You'll need Brussels sprouts, olive oil, smoked paprika, black pepper, and garlic. Heat a cast-iron skillet and fry the bacon until crispy. Drain the bacon and add olive oil, sprouts, and spices to the pan. Cook for 5 minutes, then add the garlic and cook for another 5-7 minutes until charred and crispy. Add the bacon back to the skillet and cook for another minute before serving.

Tips:

• You can add some lemon zest, sliced almonds, red pepper flakes, or fresh herbs for extra flavor.
• To make it healthier, use leaner cuts of bacon and increase the amount of sprouts or add other low-carb veggies.
• You can also oven-roast the sprouts instead of pan-frying.
• Pre-trimmed sprouts and pre-minced garlic can save you some prep time.

What to eat with keto Brussels sprouts

Brussels sprouts are a keto-friendly food, with a low carb count of around 4-8 grams per cup. They are also highly nutritious, containing vitamins, minerals, fiber, and antioxidants.

• Bacon: Cooking bacon with Brussels sprouts is a classic combination. The salty, crispy bacon pairs well with the sprouts, and it's a great way to get kids to eat their veggies. You can also try wrapping the sprouts in bacon before cooking for an extra indulgent treat.
• Cheese: Adding cheese to Brussels sprouts can take the dish to the next level. Try sprinkling shredded parmesan, mozzarella, or cheddar cheese on top of the sprouts, or stir in some cream cheese for an instant creamy sauce.
• Balsamic glaze: A balsamic glaze can add a slightly sweet and savory touch to Brussels sprouts. Drizzle it on top of the sprouts before or after cooking.
• Proteins: Brussels sprouts go well with a variety of proteins, such as steak, chicken, pork chops, or salmon. They can be a great side dish to a main course.
• Spices and herbs: Enhance the flavor of Brussels sprouts with spices like garlic powder, onion powder, red pepper flakes, or fresh herbs like parsley, thyme, or rosemary.
• Nuts: Toasted sliced almonds can add a delightful crunch and nutty flavor to Brussels sprouts.
• Lemon: A squeeze of lemon juice or a sprinkle of lemon zest can add a refreshing twist to the dish.
• Other vegetables: Brussels sprouts can be combined with other low-carb vegetables, such as zucchini or bell peppers, to create a nutritious and colorful dish.

When preparing keto Brussels sprouts, you can roast, air fry, sauté, or grill them. You can also add butter or healthy oils like olive oil or avocado oil for extra flavor and nutrition.

So, get creative and enjoy your keto Brussels sprouts with any of these delicious combinations!

Health benefits of Brussels sprouts

Brussels sprouts are a nutritious vegetable that can be prepared in a variety of ways, from roasting to sautéing. They are rich in vitamins, minerals, and fiber, offering numerous health benefits. Here are some key reasons why Brussels sprouts are a healthy addition to your diet:

Nutritional Content

Brussels sprouts are low in calories but packed with essential nutrients. Half a cup of cooked Brussels sprouts provides 91% of the daily value (DV) of vitamin K, 53% DV of vitamin C, and 12% DV of folate. They also contain smaller amounts of vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus.

Antioxidant Properties

Brussels sprouts are an excellent source of antioxidants, which help prevent cell damage and promote overall health. The high antioxidant content, including vitamin C, contributes to their health benefits. Consuming Brussels sprouts as part of a diet rich in fruits and vegetables ensures your body receives the antioxidants it needs.

Cancer-Protecting Compounds

Brussels sprouts contain anti-cancer compounds, including glucosinolates, which aid in detoxifying the body and removing carcinogens. Studies suggest that eating cruciferous vegetables like Brussels sprouts may help protect against various types of cancer, including stomach, lung, kidney, breast, bladder, and prostate cancers.

Heart Health

The high fiber content in Brussels sprouts supports heart health by helping to regulate blood sugar levels and reducing the risk of heart disease. Additionally, Brussels sprouts are rich in kaempferol, a plant compound with beneficial properties for the heart. Increasing your intake of cruciferous vegetables may lower your risk of heart disease.

Gut Health

Brussels sprouts are rich in sulfur, which supports the production of glutathione, an important antioxidant for maintaining gut health. Sulfur helps maintain the integrity of the gut lining and promotes repair. Consuming Brussels sprouts may improve your defense against infection and reduce the risk of colorectal cancer.

Diabetes Management

Brussels sprouts have been linked to a reduced risk of type-2 diabetes due to their high fiber content, which helps stabilize blood sugar levels. Additionally, consuming Brussels sprouts may protect against complications that impact the blood vessels and circulation of individuals with diabetes.

Anti-Inflammatory Effects

Brussels sprouts are high in antioxidants, which can help neutralize free radicals and reduce inflammation. Chronic inflammation is a contributing factor to diseases such as cancer, diabetes, and heart disease. Including Brussels sprouts in your diet may help decrease inflammation and lower the risk of inflammatory conditions.

Easy to Incorporate

Brussels sprouts are versatile and simple to add to your diet. They can be roasted, boiled, sautéed, or baked, making them a tasty and nutritious side dish or ingredient in entrees. Their mild, sweet, nutty flavor makes them a delicious and healthy addition to any meal.

Frequently asked questions