The ketogenic (keto) diet has surged in popularity, praised for its ability to help with weight loss, mental clarity, and sustained energy levels.
As more people embrace the low-carb, high-fat lifestyle, finding recipes that are both delicious and keto-friendly becomes essential.
One such recipe is Keto Bacon Brussels Sprouts – a dish that’s not only easy to prepare but also satisfies the taste buds while keeping you in ketosis.
In this article, we’ll walk you through the recipe, offer tips on preparation, and discuss the nutritional benefits of each ingredient.
Why Brussels Sprouts are a Keto Superfood
Brussels sprouts are a cruciferous vegetable, belonging to the same family as broccoli, cauliflower, and kale. They are an excellent addition to a keto diet for several reasons:
- Low in Carbs: Brussels sprouts contain about 4 grams of net carbs per 100 grams, making them a perfect vegetable choice for keto enthusiasts.
- High in Fiber: The high fiber content aids digestion and helps maintain a feeling of fullness, which is crucial when trying to avoid carb cravings.
- Rich in Nutrients: Brussels sprouts are packed with vitamins C and K, along with folate, manganese, and antioxidants that support overall health.
When paired with bacon, Brussels sprouts become a mouthwatering dish that’s hard to resist. The natural sweetness of the sprouts complements the savory, smoky flavor of bacon, creating a side dish that can easily steal the show at any meal.
Ingredients for Keto Bacon Brussels Sprouts
To make this keto-friendly dish, you will need the following ingredients:
- 1 pound of Brussels sprouts: Trimmed and halved.
- 4-6 slices of bacon: Choose a high-quality, sugar-free bacon to keep the dish keto-compliant.
- 2 cloves of garlic: Minced.
- 2 tablespoons of olive oil: For sautéing.
- Salt and pepper to taste: Adjust based on your preference.
- Optional add-ins: A sprinkle of parmesan cheese or a handful of toasted almonds can add an extra layer of flavor and texture.
Step-by-Step Recipe Instructions
1. Prepare the Brussels Sprouts
Start by trimming the ends of the Brussels sprouts and peeling away any yellow or damaged leaves. Then, cut each sprout in half lengthwise. Cutting them in half ensures they cook evenly and allows the flavors to penetrate each sprout more effectively.
2. Cook the Bacon
Place a large skillet over medium heat and add the bacon slices. Cook the bacon until it’s crispy, turning occasionally to ensure even cooking. Once done, remove the bacon and place it on a paper towel to drain excess grease. Keep the bacon fat in the skillet, as it will be used to cook the Brussels sprouts.
3. Sauté the Brussels Sprouts
With the bacon fat still in the skillet, add the minced garlic and sauté for about 30 seconds until fragrant. Then, add the halved Brussels sprouts to the skillet, cut side down. Let them cook for 5-7 minutes without stirring, allowing them to caramelize and develop a golden-brown crust. Afterward, stir the sprouts and cook for another 5-7 minutes until they are tender on the inside.
4. Season and Combine
Once the Brussels sprouts are cooked to your desired tenderness, crumble the crispy bacon over the sprouts. Season with salt and pepper to taste. If you’re adding parmesan cheese or toasted almonds, now is the time to do so. Stir everything together until well combined, then remove from heat.
5. Serve and Enjoy
Transfer the Keto Bacon Brussels Sprouts to a serving dish. This dish is best enjoyed immediately while the Brussels sprouts are warm and the bacon is crispy. It pairs wonderfully with grilled chicken, steak, or as part of a holiday feast.
Tips for Perfect Keto Bacon Brussels Sprouts
To ensure your Keto Bacon Brussels Sprouts turn out perfectly every time, keep these tips in mind:
- Use Fresh Brussels Sprouts: Fresh sprouts offer better flavor and texture than frozen ones. Look for firm, bright green sprouts at the grocery store.
- Don’t Overcrowd the Pan: If the sprouts are too crowded, they will steam instead of caramelize. Cook in batches if necessary to achieve a nice sear.
- Adjust Cooking Time: Depending on the size of your Brussels sprouts, you may need to adjust the cooking time slightly. Larger sprouts will take longer to cook through.
- Add Acidity: A splash of apple cider vinegar or a squeeze of lemon juice at the end of cooking can brighten the dish and balance the richness of the bacon.
Nutritional Information
This dish not only fits perfectly within a keto diet but also packs a nutritious punch. Here’s a breakdown of the nutritional benefits:
- Brussels Sprouts: High in fiber, vitamins C and K, and antioxidants. They also provide a moderate amount of protein.
- Bacon: A good source of fat and protein. Bacon also contains B vitamins, selenium, and phosphorus.
- Olive Oil: Rich in healthy monounsaturated fats and antioxidants, olive oil supports heart health and has anti-inflammatory properties.
- Garlic: Adds flavor while offering immune-boosting benefits and aiding in heart health.
Why This Recipe is Perfect for Keto Dieters
The Keto Bacon Brussels Sprouts recipe is ideal for those following a ketogenic diet for several reasons:
- Low Carb: With only about 5-6 grams of net carbs per serving, this dish won’t push you out of ketosis.
- High in Healthy Fats: The combination of bacon and olive oil provides a good dose of healthy fats, which are essential for maintaining energy levels on a keto diet.
- Nutrient-Dense: Despite being low in carbs, this dish is full of nutrients, making it a great way to meet your daily vegetable intake.
Conclusion
Keto Bacon Brussels Sprouts is a versatile and flavorful dish that works well as a side for almost any meal. Its low-carb profile, combined with the richness of bacon and the health benefits of Brussels sprouts, makes it a perfect choice for anyone on a keto diet. Whether you’re preparing a weeknight dinner or a special holiday meal, this dish is sure to be a hit.
So, next time you’re looking for a delicious and easy-to-make keto side dish, give this recipe a try. With its simple ingredients and straightforward preparation, it’s a winner that’s sure to rank high on your list of go-to keto recipes.