Are Brussels Sprouts Keto and Carbs in Brussels Sprouts (+Keto Recipes)
on Feb 16, 2023
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Are brussels sprouts keto-friendly? How many net carbs are there in brussel sprouts? If you are looking for healthy options to include in your keto diet regimen, you can find out whether or not brussels sprouts are keto-friendly right here.
Low in carbs and highly nutritious, brussels sprouts are ideal for any healthy diet. Read on for more information about including brussels sprouts in your diet plus, get a few recipe ideas, too.
Are Brussels Sprouts Keto?
Yes. Brussels sprouts are not only keto-friendly, but they’re also high in fiber and protein. They have a low net carb count and are loaded with vitamins and nutrients.
However, carbs do add up so try to stick to a 2 cups per day maximum to avoid pushing your body out of ketosis by going over your carb count.
How Many Net Carbs In Brussel Sprouts?
1 cup of cooked brussels sprouts (166g) contains about 11g of carbs and 4g of fiber, according to the USDA. There are 7g of net carbs per cup.
Brussel Sprouts Nutrition (Brussel Sprouts Macros)
How Many Carbs In Brussel Sprouts?
A typical serving size of brussels sprouts is one cup. It contains 11g of carbs. Brussels sprouts have a low glycemic index, making them a great choice for low-carb diets or for those trying to manage their blood sugar levels.
Fats
With less than 1g of fat per cup, brussels sprouts are considered a low-fat choice.
Protein
You’ll find about 4g of protein per serving of cooked brussels sprouts. They are a good source of plant-based protein.
Calories
One cup of cooked brussels sprouts contains 56 calories. Keep in mind that serving them with butter or oil will increase the calorie count.
Health Benefits of Brussel Sprouts
Low in carbs and packed with nutrients, brussels sprouts are a healthy side dish. They’re also high in fiber and low on the glycemic index. They contain lots of vitamins, minerals, omegas, and antioxidants, which help boost the immune system.
Half a cup of cooked brussels sprouts contains 53% of your daily recommended vitamin C intake and 91% of the recommended vitamin K intake.
FAQ
How Many Carbs in Cooked Brussels Sprouts?
One cup of cooked brussels sprouts contains about 11g of carbs, more or less. It depends on how tightly you pack them in and the size of each brussels sprout.
How Much Brussel Sprouts Can I Eat on Keto?
If you are following a keto diet, you should curb your daily intake of brussels sprouts so you don’t go over your daily carb limit.
One to two cups per day is sufficient, but the total will depend on how many other carbs you consume throughout the day. You must keep your overall carb intake below 50g.
How Many Net Carbs Are in 10 Brussel Sprouts?
A single brussels sprout (about 21g) contains 1.5g of carbs and 0.5g of fiber for a total of 1g of net carbs, according to the USDA. That means 10 brussels sprouts equals 10g of carbs.
Most Popular Keto Brussel Sprouts Recipes
Keto Brussel Sprouts with Bacon
These keto brussel sprouts with bacon make a delicious low-carb side dish to any meal! Crispy, and all-around perfect you’re going to love this recipe!
If you’re typically not a brussel sprouts fan, this recipe has the power of bacon to help you through it.
- Net Carbs: 6 g
- Total Carbs: 9 g
- Calories: 109
- Fat: 7 g
- Protein: 6 g
Keto Brussel Sprouts Casserole
Looking for a creamy, cheesy, satisfying meal that’s keto-friendly and nutritious? This brussels sprouts casserole recipe is it. Topped with bits of bacon and melted cheese, the whole family will beg for seconds.
- Net Carbs: 5 g
- Total Carbs: 7 g
- Calories: 389
- Fat: 31 g
- Protein: 20 g
Keto Brussel Sprouts with Cream Cheese
For the holidays or anytime you’re expecting guests, this creamy brussels sprouts recipe makes for an excellent side dish. With only 5.2g of net carbs per serving, this delectable side is a hit with just about everyone – kids included!
- Net Carbs: 5.2 g
- Total Carbs: 8.1 g
- Calories: 182.3
- Fat: 14.3 g
- Protein: 7.6 g
Keto Roasted Brussel Sprouts
A simple, low-carb vegetable, brussels sprouts make an excellent side for any keto meal. Roasted to perfection, this recipe gives the vegetables a scrumptious caramelized coating.
Easy to make and utterly delicious, this low-carb, low-glycemic, gluten-free, and vegan side is compatible with just about anyone, no matter what their dietary restrictions are. Plus, they’re delicious, to boot.
- Net Carbs: 5 g
- Total Carbs: 8 g
- Calories: 160
- Fat: 12 g
- Protein: 3 g
Oven Baked Eggs with Brussel Sprouts
Start the day off on the right foot with these hearty brussels sprouts oven-baked eggs. Topped with crispy bacon and Parmesan cheese, this nutritious meal idea is as savory as it is healthy.
They’re quick to make, and cleanup is a cinch since you only need one sheet pan to ace this recipe.
- Net Carbs: 9 g
- Total Carbs: 15 g
- Calories: 271
- Fat: 18 g
- Protein: 14 g
Keto Air Fryer Brussel Sprouts
A crunchy, salty, and cheesy side, this air fryer brussels sprouts recipe is about to become your new weeknight go-to.
As a snack or as a side dish, this recipe cuts the bitter taste of brussels sprouts and makes them absolutely mouthwatering.
- Net Carbs: 4 g
- Total Carbs: 7 g
- Calories: 121
- Fat: 8 g
- Protein: 4 g
Keto Brussel Sprouts Salad
A keto diet can be just as flavorful as any other diet, especially with recipes like this. Made with dried cranberries and roasted pumpkin seeds, this brussels sprouts salad is a refreshing twist from ordinary lettuce.
- Net Carbs: 7 g
- Total Carbs: 9 g
- Calories: 111
- Fat: 9 g
- Protein: 7 g
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Keto Oven Baked Eggs with Brussel Sprouts
Ingredients
- 2 pounds Brussel sprouts
- 2 tablespoons olive oil
- 6 eggs
- 1 cup grape tomatoes
- 6 slices bacon, cut into 1” pieces
- 2 tablespoons parmesan cheese, grated
- salt and pepper, to taste
- green onion, finely chopped
Instructions
- Preheat oven to 400°F (204°C) and place rack in upper third of the oven.
- Using a paring knife, trim any brown bottoms or leaves off the Brussel sprouts and quarter lengthwise.
- Scatter the sprouts onto baking sheet, drizzle olive oil on top and shake the pan to coat.
- Scatter bacon pieces around the pan.
- Bake for 12-14 minutes until light golden brown.
- Remove baking sheet from oven.
- Make 6 wells about 3 inches in diameter by sliding other ingredients aside. Then crack one egg into each well.
- Add grape tomatoes to the pan along with grated parmesan, salt and pepper around.
- Bake another 10 minutes until the egg whites are solid and the yolks are to desired doneness.
- Garnish with green onion. Serve on its own on top of toast.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
