Keto Garlic Parmesan Roasted Brussels Sprouts

Recipe Card

Hook – Quick Description:
Crispy, caramelized Brussels sprouts roasted with garlic, Parmesan, and olive oil — the ultimate keto-friendly side dish that’s bursting with flavor.

Servings & Timing:

Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: ~30–35 minutes
Yield: 4 servings

Dietary Badges:

🥓 Keto / Low-Carb
🌾 Gluten-Free
🥗 Vegetarian

Ingredients (Checklist Style):

Brussels sprouts (halved)
Olive oil
Garlic (minced)
Grated Parmesan cheese
Salt & black pepper
Red pepper flakes (optional, for heat)
Fresh parsley (optional, for garnish)

Instructions (Concise & Numbered):

Preheat oven to 400°F (200°C). Line a baking sheet with parchment.
Trim and halve Brussels sprouts.
Toss with olive oil, minced garlic, salt, and pepper.
Spread evenly on baking sheet, cut side down.
Roast 20–25 minutes until golden and crisp on edges.
Sprinkle with Parmesan and red pepper flakes during last 5 minutes of baking.
Garnish with parsley before serving.

Additional Notes:

For extra crispiness, don’t overcrowd the pan.
Freshly grated Parmesan melts and browns best.
Adjust garlic to your taste — roasted garlic adds sweetness.

Brief Introduction

These Keto Garlic Parmesan Roasted Brussels Sprouts are crispy, cheesy, and absolutely addictive. Roasting transforms Brussels sprouts into golden, caramelized bites of flavor, and adding garlic + Parmesan takes them over the top. This side dish is quick, low-carb, and sure to win over even the pickiest eaters.

Step-by-Step Cooking Guide

Prepping the Brussels Sprouts

Wash, trim ends, and cut sprouts in half.
Pat dry thoroughly — moisture prevents crisping.

Roasting

Toss sprouts with olive oil, garlic, salt, and pepper.
Place cut-side down on sheet for maximum caramelization.
Roast 20 minutes, flipping once if needed.

Adding the Cheese

In final 5 minutes, sprinkle Parmesan evenly over sprouts.
Roast until cheese is melted, golden, and slightly crisp.

Tip: Want smoky flavor? Add 1 tsp smoked paprika or top with crumbled bacon.

Ingredient Details & Substitutions

Brussels Sprouts: Fresh is best; frozen can work if thawed/dried well.
Oil: Olive oil is classic, but avocado oil also works well at high temps.
Cheese: Parmesan is sharp; swap for Asiago or Pecorino for variation.
Spices: Garlic powder works if you don’t have fresh garlic. Add Italian seasoning for extra depth.

Variations & Serving Suggestions

Spicy Kick: Add chili flakes or cayenne before roasting.
Bacon Lovers: Toss in crispy bacon bits after roasting.
Creamy Upgrade: Drizzle with ranch or garlic aioli before serving.
Serving Ideas:
- Pair with grilled steak or roasted chicken.
- Serve as a keto-friendly appetizer.
- Add to a grain-free salad bowl with avocado and eggs.

Storage & Make-Ahead

Storage: Refrigerate up to 3 days in airtight container.
Reheating: Air fry or oven reheat at 375°F until crisp again (avoid microwave for best texture).
Freezing: Not recommended — texture turns mushy.
Make-Ahead: Trim and halve sprouts in advance; roast just before serving.

Nutrition Facts (Estimated, per 1 of 4 servings)

Calories: ~180 kcal
Protein: 6g
Carbs: 7g (net 5g)
Fat: 15g
🥓 Keto | 🥗 Vegetarian | 🌾 Gluten-Free

FAQs

Q: Can I use frozen Brussels sprouts?
A: Yes, but thaw and dry completely; they won’t be quite as crispy as fresh.

Q: How do I make them extra crispy?
A: Roast cut-side down, use high heat, and don’t overcrowd the pan.

Q: Can I air fry instead of roasting?
A: Yes! Air fry at 375°F for 12–15 minutes, shaking halfway through.

Q: What’s the best Parmesan to use?
A: Freshly grated Parmesan (not pre-shredded) gives the best melt and flavor.

Personal Story (Optional)

I used to avoid Brussels sprouts until I discovered roasting them with garlic and Parmesan. Now they’re one of my go-to keto side dishes — crispy, cheesy, and satisfying enough to eat straight from the pan.

Author
Recent Posts

Rabia

Chef & Food Blogger at menuatthetable.com

Rabia has been a chef in Dubai for over eight years and loves exploring different types of food. Through the blog Menu at the Table, Rabia shares the best places to eat in Dubai for every cuisine. Whether you want street food or a fancy restaurant, Rabia helps you find the perfect spot to enjoy delicious meals.