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Keto Brussels Sprouts with Mayo Sauce

Natasha Ekic
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Our Keto Brussels Sprouts recipe takes these so-called "boring" sprouts and turns them into a delectable, caramelized delight that's sure to wow your taste buds. Paired with a mouthwateringly zesty dipping sauce, these oven-roasted gems will have you rethinking everything you thought you knew about Brussels sprouts.

Baked keto brussel sprouts recipe topped with tangy dipping sauce.
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Preparation and cooking overview

This Brussels sprouts recipe is all about simplicity and flavor. Just season the sprouts, roast them in the oven to crispy perfection, and serve with a zesty homemade dipping sauce for that extra kick. In just 35 minutes, your lunch will be ready.

Chef's note

Add an Italian blend of dried basil, oregano, and rosemary for an extra herby kick. This recipe also works with a spicy twist! Add a pinch of turmeric and cumin, and savor the flavors.

  • Prep Time: 10 minutes
  • Cooking Time: 25 minutes
  • Total Time: 35 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 6 Servings

For more inspiration check out our Sides recipe.

Ingredients for this keto Brussels sprouts recipe

  • 1 pound Brussels sprouts, ends trimmed
  • 1 tablespoon avocado oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon sea salt

For the dipping sauce

Dipping sauce made with Greek yogurt and Dijon mustard.
  • ½ cup mayonnaise (or plain Greek yogurt)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon coconut aminos (or gluten-free tamari)
  • ½ teaspoon sea salt
  • ½ teaspoon of fresh ground black pepper

Ingredient substitutions

  • Avocado oil: Substitute it with olive oil or coconut oil.
  • Apple cider vinegar: You can use white wine vinegar or red wine vinegar instead, as both provide a tangy flavor to the dipping sauce.
  • Garlic powder: You can use fresh garlic for a more pronounced garlic flavor in your dish.
  • Smoked paprika: You can substitute smoked paprika with regular paprika or chili powder, but remember that this will change the dish's flavor profile.
  • Mayonnaise: Instead of mayo, you can use Greek yogurt or vegan mayonnaise.
  • Coconut aminos: Tamari can be a great substitute for coconut aminos. You can also use Soy sauce, but if you use this, the dish will no longer stay as gluten-free.
Brussel sprouts with dipping sauce poured on top.

Additional ingredients

When preparing this easy oven-roasted Brussels sprouts recipe, you can add the following ingredients:

  • Cheese: You can sprinkle grated Parmesan cheese or any other hard cheese on top.
  • Nuts and seeds: Add chopped almonds, walnuts, or pumpkin seeds for an extra crunch and a boost of healthy fats.
  • Bacon: Top off your dish with crumbled bacon.
  • Lemon zest: A sprinkle of fresh lemon zest can add more flavor without adding carbs.

Cooking tools required

To make this Keto Brussel Sprouts recipe, you'll need the following tools:

  • Large bowl
  • Measuring spoons and cup
  • Baking sheet
  • Parchment paper
  • Small bowl
  • Whisk
Keto recipe served with dipping sauce.

Tools substitute options

  • Large bowl: If you do not have a large bowl, you can use a large pot or even a large deep-dish plate.
  • Baking sheet: If you don't have a baking sheet, you can use a shallow baking dish or a roasting pan.
  • Parchment paper: If you don't have parchment paper, you can lightly oil the baking sheet or use a silicone baking mat to prevent sticking.
  • Whisk: If you don't have a whisk, you can use a fork to mix the sauce.
Low carb brussel sprouts recipe with sauce.

How to make Keto Brussel Sprouts: step-by-step guide

Cooking methods

  • Oven-baking

Preparation steps

  1. Gather and measure all your ingredients.
  2. Prepare your kitchen tools.

Cooking instructions

  1. Start by preheating the oven to 420°F (215°C).
  2. Place the Brussels sprouts in a large bowl. Add apple cider vinegar, avocado oil, garlic powder, smoked paprika, and sea salt to the bowl and season the Brussels sprouts.
  3. Put parchment paper on a baking sheet and make sure to spread the Brussels sprouts evenly in a single layer.
  4. Bake in a preheated oven for 25 minutes, stirring them halfway through cooking.
  5. Now, prepare the dipping sauce by mixing apple cider vinegar, coconut aminos, Dijon mustard, mayonnaise, salt, and pepper in a small bowl.
  6. Serve and enjoy the crispy roasted Brussels sprouts with the mayo dip on the side!
Brussel sprouts on a bowl mixed with avocado oil, apple cider vinegar, garlic powder, smoked paprika, and sea salt.
Brussels sprouts placed in baking sheet with parchment paper.
Mayonnaise, Dijon mustard, apple cider vinegar, coconut aminos, salt, and pepper placed in a small bowl.
Mayonnaise, Dijon mustard, apple cider vinegar, coconut aminos, salt, and pepper mixed together to make dipping sauce.

Chef's pro tip

If your Brussels sprouts are coming out mushy, it's likely because they're too close together on the baking tray. This causes them to steam rather than roast, messing up that crunchy texture you're aiming for. To get them crispy, make sure you lay the sprouts out in a single, even layer on the baking sheet.

What to serve with keto Brussels sprouts

  • Eggs and grilled protein: With this dish, you can enjoy eggs, grilled chicken or turkey, steak or fish, and seafood. For vegetarians, protein from tofu or tempeh will be great.
  • Keto soups: The creamy mushroom soup goes perfectly with this recipe.
  • Keto casseroles: You can enjoy this low-carb keto side dish with other keto-friendly casseroles such as cheeseburger casserole or keto pesto lasagna.
Baked brussel recipe with topped with sauce.

How to make it healthier

  • Use organic veggies and other ingredients.
  • You can reduce sodium by reducing the amount of sea salt or using low-sodium tamari.

Time saving tips

  • Buy and use pre-trimmed, pre-washed Brussels sprouts.
Baked brussel sprouts recipe.

What can I prepare ahead of time?

  • Prepare the dipping sauce ahead of time and store it in an airtight container in the refrigerator.
  • Use pre-mixed seasoning blends instead of measuring out individual spices.
  • Trim Brussels sprouts a day before and store them in an airtight container in the fridge until you're ready to cook them. 

Storage and reheating instructions

Storage

  • Roasted Brussels sprouts: Cool them to room temperature, then transfer them to an airtight storage container and refrigerate for up to 3-4 days.
  • Dipping sauce: Transfer the sauce to an airtight container and refrigerate for up to 5-7 days.
Brussel sprouts recipe on a plate.

Reheating best practices

  • Microwave: Transfer the leftover Brussels sprouts to a microwave-safe container and cover them with a damp paper towel. Heat on high for 1-2 minutes or until heated through.
  • Oven: Preheat your oven to 350°F (175°C). Cover the leftovers in an oven-safe dish with foil. Bake for 10-15 minutes or until heated through.
  • Stovetop: Heat a nonstick pan over medium heat. Add a little bit of oil or butter, and add the leftovers. Cook for 5-10 minutes or until heated through, stirring occasionally.

Recipe wrap-up and conclusion

Our Keto Brussels Sprouts recipe with a lip-smacking dipping sauce is a great side dish that pairs well with any protein. If you oven-bake your Brussels sprouts, just like we showed you, you'll get a crispy, golden-brown crust that will make you fall in love with this vegetable all over again.

Keto brussel sprouts recipe.

Frequently asked questions

Yes! Brussels sprouts are one of the best keto-friendly vegetables. They are low in carbs, with approximately 5 grams of net carbs per 100 grams. In addition, they are high in fiber and packed with nutrients.

Packing too many sprouts onto the baking sheet can block proper heat flow. If you want that perfect crunch, be sure to leave ample room between each sprout on the baking tray.

Usually, bigger Brussels sprouts give a bitter taste and hence are omitted. But if you got larger ones than usual, then you can cut them in half. This ensures that they cook evenly and get crispy.

Yes, stir them halfway through baking. This will help them to roast evenly and form a crispy crust.

The dipping sauce adds an extra layer of flavor to the roasted Brussels sprouts. It's tangy, creamy, and perfectly complements the sprouts. However, you can make this recipe without the sauce.

The recipe provides a creamy mayo-based dip, but you can experiment with other dips like tzatziki, aioli, or spicy salsa. Also, for extra protein, you can use hummus.

📖 Recipe

Dipping sauce poured over keto brussel sprouts recipe.

Keto Brussel Sprouts

We made caramalized Keto Brussel Sprouts, served with a zesty dipping sauce!
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Course: Side Dish
Cuisine: American
Keyword: keto side dish, vegetarian
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2
Calories: 564kcal

Ingredients

Basic ingredients for roasted Brussels sprouts

  • 1 pound Brussels sprouts ends trimmed
  • 1 tablespoon avocado oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon sea salt

For the dipping sauce

  • ½ cup mayonnaise
  • 1 tablespoon Dijon mustard
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon coconut aminos or gluten-free tamari
  • ½ teaspoon sea salt
  • ½ teaspoon fresh ground black pepper

Instructions

  • Start by preheating the oven to 420°F (215°C).
  • Place the Brussels sprouts in a large bowl. Add apple cider vinegar, avocado oil, garlic powder, smoked paprika, and sea salt and mix them on the sprouts.
  • Put parchment paper on a baking sheet and make sure to spread the sprouts evenly in a single layer.
  • Bake in a preheated oven for 25 minutes, stirring them halfway through cooking.
  • Now, prepare the dipping sauce by mixing apple cider vinegar, coconut aminos, Dijon mustard, mayonnaise, salt, and pepper in a small bowl.
  • Serve or enjoy the crispy roasted Brussels sprouts with the mayo dip on the side.

Video

Nutrition

Nutrition Facts
Keto Brussel Sprouts
Amount Per Serving
Calories 564 Calories from Fat 450
% Daily Value*
Fat 50g77%
Saturated Fat 8g50%
Trans Fat 0.1g
Polyunsaturated Fat 26g
Monounsaturated Fat 15g
Cholesterol 24mg8%
Sodium 2411mg105%
Potassium 963mg28%
Carbohydrates 25g8%
Fiber 10g42%
Sugar 6g7%
Protein 9g18%
Vitamin A 2247IU45%
Vitamin C 193mg234%
Calcium 112mg11%
Iron 4mg22%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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