Blackened Chicken and Brussels Sprouts Skillet - The Best Keto Recipes (2024)

FAQs

Are Brussels sprouts good for keto? ›

Absolutely! Brussels sprouts are ideal for a low-carb, keto diet. In addition, they are gluten-free and contain a lot of healthy vitamins. Also, they have about 4 to 5 net carbs per cup making them the perfect low-carb vegetable to add to your keto diet.

The soak time tenderizes the sprouts so the middles are softer. Don't worry, they won't be soggy! I would never do that to you. If, like me, you don't mind some chew to your sprouts, you don't need to soak the Brussels sprouts prior to cooking.

Should you parboil Brussels sprouts before frying? Parboiling Brussels sprouts before frying is a good technique to ensure they cook evenly and become tender on the inside while allowing for a crispy exterior when fried.

Like most Brassica veggies (think broccoli, cabbage, cauliflower), brussels sprouts are fairly low in carbs. A cup offers about 14 grams of total carbs, but just 8 grams of net carbs since it also contains 6 grams of fiber. Good news, if you're following a low carb or keto diet!

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

Your progress may appear slower, but again, you're losing actual fat now, not water! If you follow the keto diet properly, you can expect to lose a safe average amount of 1-2 pounds per week.

Roast the Brussels Sprouts at high heat

If you don't hear them crisping up in the oven, add a little more oil and roast them for a few more minutes until your desire crispiness is achieved!

Individual sprouts: Brussels sprouts sold by the pound are what you find most often at the market. They need to be trimmed of their dry ends and yellowed or damaged leaves before halving and cooking.

It's important to wash Brussels sprouts before you eat them to get rid of dirt, bugs, pesticide residue, and bacteria. Luckily, it's easy to wash these delicious vegetables.

Bring a large pot of water to a boil and fill a large bowl with ice water. Blanch small Brussels sprouts for 3 minutes, medium for 4 minutes, and large for 5 minutes. Plunge the blanched sprouts in the ice water to stop the cooking process then move them to a clean towel and pat dry.

Why are my roasted Brussels sprouts chewy? ›

Like soggy steamed Brussels, Brussels sprouts that are dry and chewy are no good either. This could be caused by using too little oil for roasting. You need a nice coating of oil—enough to make the heads shiny or if they're cut, enough oil to get inside the folds of some of the leaves.

Rinse under cold running water to remove any dust or dirt. Use a small knife to remove the sprout tip, and then remove any leaves that have bad spots. Raw: Slice thinly and toss with other shredded vegetables like cabbage, carrots, or beets.

Contrary to popular belief, brussels sprouts are a fantastic low-carb side dish, perfect for those of us on a keto diet. Of course, like all foods, moderation is key to staying on track. So, I wouldn't recommend exceeding 2 cups of Brussels sprouts per day.

If your cheat day knocked you out of ketosis, you need to get back to restricting your carb intake to 20 to 50 grams a day. Then, it will take between 2 to 7 days to reenter ketosis, but this will depend on your metabolism, exercise, and hydration.

Non-Starchy Vegetables

Because they aren't starchy and have lots of fiber, they won't cause a blood sugar spike. Some examples of non-starchy veggies are onions, mushrooms, zucchini, broccoli, celery, and Brussels sprouts.

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

While broccoli may have a higher count of calories, fat, and carbs, it is richer in calcium, iron, and pantothenic acid (a B vitamin that does wonders for healthy hair), and has a bit more potassium. Brussels sprouts, on the other hand, are lower in sodium.

Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. Those vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber.

Bean sprouts are a great keto-friendly vegetable that is underutilized and are so delicious in a stir-fry! I like to pair it with garlic chives and red bell pepper. This dish is lightly seasoned and pairs well with any protein. The garlic chives add a garlic flavor without using garlic cloves.