Introduction

Keto Garlic Parmesan Roasted Brussels Sprouts is a delectable side dish that beautifully marries the earthy flavors of Brussels sprouts with the rich, savory notes of garlic and Parmesan cheese. Perfect for a keto or low-carb lifestyle, this recipe is not only easy to prepare but also packed with nutrients. The roasting process enhances the natural sweetness of the sprouts while creating a crispy texture that makes them irresistible. This comprehensive guide will provide you with detailed instructions, ingredient measurements, nutritional information, and helpful tips to make this dish a standout addition to your meal planning.

Ingredients

For the Brussels Sprouts

  • 1.5 lbs (680 g) Brussels sprouts: Trimmed and halved.
  • 3 tablespoons olive oil: Extra virgin for the best flavor.
  • 4 cloves garlic: Minced.
  • 1 teaspoon garlic powder: Adds extra garlicky flavor.
  • 1/2 teaspoon salt: To taste.
  • 1/4 teaspoon black pepper: Freshly ground for best results.
  • 1/2 cup (50 g) grated Parmesan cheese: Freshly grated for a more robust flavor.
  • 1 tablespoon balsamic vinegar: Optional, for a touch of sweetness.

Equipment Needed

  • Large mixing bowl
  • Baking sheet
  • Parchment paper (optional, for easy cleanup)
  • Knife and cutting board
  • Measuring cups and spoons
  • Spatula or tongs

Instructions

Step 1: Preheat the Oven

Begin by preheating your oven to 400°F (200°C). This temperature is ideal for roasting, allowing the Brussels sprouts to become crispy on the outside while remaining tender on the inside.

Step 2: Prepare the Brussels Sprouts

Trim the ends of the Brussels sprouts and remove any yellow or damaged outer leaves. Cut each sprout in half to ensure even cooking. The smaller they are, the quicker they will roast.

Step 3: Create the Garlic Oil Mixture

In a large mixing bowl, combine the halved Brussels sprouts with olive oil, minced garlic, garlic powder, salt, and black pepper. Toss the mixture well to ensure all the sprouts are evenly coated with oil and seasonings.

Step 4: Arrange on Baking Sheet

Line a baking sheet with parchment paper for easy cleanup. Spread the seasoned Brussels sprouts in a single layer on the baking sheet, ensuring they are not overcrowded. Overcrowding can cause them to steam rather than roast, which may result in a less desirable texture.

Step 5: Roast the Brussels Sprouts

Place the baking sheet in the preheated oven and roast for 20-25 minutes. Halfway through the cooking time, use a spatula or tongs to flip the Brussels sprouts to ensure even browning. The sprouts should become golden brown and crispy at the edges.

Step 6: Add the Parmesan

After roasting, remove the Brussels sprouts from the oven. Sprinkle the grated Parmesan cheese evenly over the hot sprouts. Return the baking sheet to the oven for an additional 5 minutes to allow the cheese to melt and become slightly crispy.

Step 7: Drizzle with Balsamic Vinegar

If desired, remove the sprouts from the oven and drizzle with balsamic vinegar. This step adds a lovely balance of sweetness to the savory flavors and enhances the overall taste.

Step 8: Serve and Enjoy

Transfer the Garlic Parmesan Roasted Brussels Sprouts to a serving platter. You can garnish with additional Parmesan cheese or fresh herbs, such as parsley, for a pop of color. Serve warm as a delicious side dish to complement any meal.

Nutritional Information (Per Serving, Assuming 4 Servings)

  • Calories: 210
  • Total Fat: 16 g
    • Saturated Fat: 3 g
  • Carbohydrates: 9 g
    • Dietary Fiber: 4 g
    • Net Carbs: 5 g
  • Protein: 7 g
  • Sugar: 2 g

SmartPoints

For those following the Weight Watchers (WW) program, this dish is approximately 5 SmartPoints per serving, making it a healthy and satisfying option that fits into your daily points allowance.

Tips for Success

  1. Choosing Brussels Sprouts: Select firm, bright green Brussels sprouts. Smaller sprouts tend to be sweeter and more tender than larger ones. Avoid any that have yellow leaves or brown spots.
  2. Cutting Technique: Make sure to cut the sprouts evenly to ensure consistent cooking. Halving them helps them cook faster and allows for more surface area to become crispy.
  3. Oil Variations: While olive oil is recommended, feel free to substitute with avocado oil or melted coconut oil for different flavor profiles.
  4. Extra Flavor: For a kick of spice, consider adding a pinch of red pepper flakes or cayenne pepper to the oil mixture.
  5. Meal Prep: This dish can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to regain crispiness.

Creative Variations

  • Bacon Addition: For a smoky flavor, add crumbled cooked bacon or pancetta to the Brussels sprouts before roasting.
  • Herbs and Spices: Experiment with different herbs like thyme, rosemary, or Italian seasoning for additional flavors.
  • Lemon Zest: Adding lemon zest or juice right before serving can brighten the dish and enhance its freshness.

Serving Suggestions

Keto Garlic Parmesan Roasted Brussels Sprouts pairs well with a variety of main dishes:

  • As a Side Dish: Serve alongside roasted chicken, grilled steak, or fish for a complete meal.
  • In a Salad: Toss the roasted sprouts into a salad with mixed greens, nuts, and a light vinaigrette for added texture and flavor.
  • With a Dip: Pair with a creamy dip or sauce for a fun appetizer option.

Conclusion

Keto Garlic Parmesan Roasted Brussels Sprouts is not just a side dish; it’s a flavorful, nutrient-packed addition to your table that everyone will enjoy. With its crispy texture, savory garlic notes, and rich Parmesan flavor, this recipe is sure to become a favorite in your household. Easy to prepare and highly customizable, it fits perfectly within a keto lifestyle while satisfying all palates. Enjoy this delightful dish at your next meal, and watch it become a beloved staple in your recipe collection!