Welcome to our detailed guide for crafting Keto Garlic Parmesan Roasted Brussels Sprouts, a perfect low-carb side dish that aligns with ketogenic dietary goals. This recipe is meticulously designed to provide a savory, satisfying dish that complements any keto meal plan. In this comprehensive guide, you’ll find every detail necessary to prepare this delicious recipe, including precise measurements, step-by-step instructions, nutritional information, and tips to ensure optimal results. Whether you’re a keto veteran or just starting out, this recipe will help you stay on track with your low-carb lifestyle while enjoying a flavorful, nutritious dish.
Ingredients:
For the Roasted Brussels Sprouts:
- Brussels Sprouts: 1 pound (fresh, trimmed and halved; Brussels sprouts are a great low-carb vegetable choice)
- Olive Oil: 2 tablespoons (for roasting; provides healthy fats, which are essential in a keto diet)
- Garlic: 4 cloves (minced; enhances flavor with minimal carbs)
- Parmesan Cheese: ½ cup (grated; use full-fat Parmesan for higher fat content and richer flavor)
- Salt: ¼ teaspoon (adjust according to taste)
- Black Pepper: ¼ teaspoon (for seasoning)
- Crushed Red Pepper Flakes: ¼ teaspoon (optional; for a touch of heat)
- Lemon Juice: 1 tablespoon (freshly squeezed; adds brightness and balances flavors)
Instructions:
- Preheat Oven:
- Set Temperature: Begin by preheating your oven to 425°F (220°C). This high temperature ensures a crisp exterior while keeping the Brussels sprouts tender inside.
- Prepare Brussels Sprouts:
- Trim and Halve: Rinse 1 pound of Brussels sprouts under cold water. Trim off the ends and remove any outer leaves that are damaged or discolored. Cut each sprout in half lengthwise to ensure even cooking and better caramelization.
- Dry Thoroughly: Pat the halved Brussels sprouts dry with a paper towel to remove excess moisture. This step is crucial for achieving a crispy texture during roasting.
- Season the Brussels Sprouts:
- Combine Oil and Garlic: In a large bowl, mix 2 tablespoons of olive oil with 4 cloves of minced garlic. This combination will coat the sprouts and impart rich, savory flavors.
- Toss Sprouts: Add the halved Brussels sprouts to the bowl and toss them well to ensure they are evenly coated with the garlic-oil mixture.
- Add Seasonings: Sprinkle ¼ teaspoon of salt, ¼ teaspoon of black pepper, and ¼ teaspoon of crushed red pepper flakes (if using) over the sprouts. Toss again to distribute the seasonings evenly.
- Arrange for Roasting:
- Prepare Baking Sheet: Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup and to prevent sticking.
- Spread Sprouts: Arrange the seasoned Brussels sprouts in a single layer on the prepared baking sheet. Avoid overcrowding to ensure that the sprouts roast evenly and become crispy.
- Roast the Brussels Sprouts:
- Bake: Place the baking sheet in the preheated oven and roast for 20-25 minutes. Stir the Brussels sprouts halfway through the roasting time to ensure even browning.
- Check for Doneness: The Brussels sprouts are done when they are golden brown and crispy on the edges. The interior should be tender when pierced with a fork.
- Add Parmesan Cheese:
- Top with Cheese: Once the Brussels sprouts are roasted, remove them from the oven and immediately sprinkle ½ cup of grated Parmesan cheese over the hot sprouts. The residual heat will melt the cheese and help it adhere to the sprouts.
- Drizzle Lemon Juice: Drizzle 1 tablespoon of freshly squeezed lemon juice over the roasted sprouts for an added layer of flavor and a touch of acidity.
- Serve:
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- Cool Slightly: Allow the Brussels sprouts to cool slightly before serving. This helps the cheese to set and enhances the overall flavor.
- Plate and Enjoy: Transfer the roasted Brussels sprouts to a serving dish. Enjoy them as a tasty, low-carb side dish or a satisfying snack.
Storing and Reheating:
- Refrigeration: Store any leftover Brussels sprouts in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, and the sprouts will remain delicious.
- Reheating: To maintain crispiness, reheat leftovers in the oven at 350°F (175°C) for about 10 minutes. Avoid using a microwave, as it can make the sprouts soggy.
Nutritional Information (per serving, assuming 4 servings total):
- Calories: 180
- Total Fat: 15 grams
- Saturated Fat: 4 grams
- Cholesterol: 15 milligrams
- Sodium: 330 milligrams
- Total Carbohydrates: 8 grams
- Net Carbohydrates: 5 grams
- Dietary Fiber: 3 grams
- Protein: 8 grams
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Keto Points:
For those following a ketogenic diet, each serving of Garlic Parmesan Roasted Brussels Sprouts is approximately 2 net carbs. This low-carb count fits well within the guidelines of a keto diet, allowing you to enjoy a flavorful side dish without exceeding your daily carbohydrate limits.
Additional Tips:
- Ingredient Variations: For a lower-fat option, you can reduce the amount of olive oil used or substitute with a lower-calorie cooking spray. Full-fat Parmesan cheese is ideal for keto but can be adjusted based on dietary preferences.
- Flavor Enhancements: Experiment with different herbs and spices, such as rosemary, thyme, or smoked paprika, to customize the flavor profile according to your taste.
- Serving Suggestions: These Brussels sprouts pair excellently with grilled meats, roasted poultry, or as a topping for salads. They are also a great addition to a keto-friendly meal plan.
Conclusion:
Our Keto Garlic Parmesan Roasted Brussels Sprouts recipe offers a satisfying and flavorful way to enjoy Brussels sprouts while adhering to a low-carb, ketogenic diet. By following this detailed guide, you will be able to create a perfectly roasted side dish that is both nutritious and delicious. With precise measurements and expert tips, this recipe ensures that you can enjoy a savory treat that complements your keto lifestyle while keeping your carb intake in check. Enjoy these Brussels sprouts as part of a balanced meal or as a tasty snack, and stay on track with your keto goals.
