Keto Smashed Brussels Sprouts are crispy and healthy. As they have vitamin K, fiber, and vitamin C. You may serve them as an appetizer or a side dish with a keto main course. These smashed and crispy sprouts pair well with so many dishes. They include air fryer filet mignon, pan-seared salmon, baked cod, NY strip steak, etc.
They are ideal appetizers or snacks that you prepare earlier. Half boil them, dry and smash them, season them, and store them. You only have to bake and serve them. Keto Smashed Brussels Sprouts only contain 6.6 g of net carbs in a single serving.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
EQUIPMENT:
- A saucepan
- 1 baking sheet
- An oven
INGREDIENTS:
- 907 grams of brussels sprouts.
- Red pepper flakes, 1 tsp.
- Half lemon, medium-sized.
- 1/4th cup oil of olives (extra-virgin)
- To taste black pepper (fresh powder)
- 1 cup of shredded cheese (pecorino romano)
- Salt, to taste
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INGREDIENT DIRECTIVES:
CHEESE:
Use any hard cheese like parmesan. We include pecorino romano cheese here. It gives our sprouts a salty, and grass-like flavor.
BRUSSELS SPROUTS:
We take this veggie for granted. When we make it like this, you will crave more. Furthermore, it contains vitamin C, fiber, and vitamin K.
Always use fresh Brussels sprouts but frozen ones also go well.
SEASONINGS:
We use fresh powder of black pepper and salt to season our little veggies. You may use red pepper flakes or cayenne pepper for an extra kick.
OIL:
The recipe uses oil to make the sprouts crispy and keep them safe from burning. Here we are using the oil of olives (extra-virgin). You may use light oil of avocado or olives.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
BOILING THE BRUSSELS SPROUTS:
- Take a big saucepan and place it on the stove.
- Fill the 3 quarters of the saucepan with water.
- Add Brussels sprouts to the water.
- Turn the flame on.
- Cook them till they become soft.
- It may take 8 or 10 minutes depending upon the size.
- Once they boil then transfer the sprouts to the pot having chilled water.
- This will stop their cooking further.
- Strain the sprouts.
- Use a kitchen towel to absorb any water.
BAKING:
- Set the oven to 220 degrees C, then start working.
- Place the boiled, dry Brussels sprouts on the baking dish at some distance.
- Grab a mason jar or glass with a flat base.
- Smash the sprouts by pressing them with the base of the glass or mason jars.
- If you see any extra water then dry it again with a paper towel.
- Drip the oil and sprinkle pepper & salt over every piece.
- Make sure to season in a proper way.
- If you want to add a hot kick then add red pepper flakes as per your taste. you may use cayenne pepper too.
- Insert the sheet having seasoned Brussels sprouts into the oven.
- Set the timer for 14 or 16 minutes.
- Take the tray out as the timer gets off.
- Turn their side.
- Distribute the grated pecorino romano cheese over them.
- Slide them back in the oven and bake them until the melting of the cheese.
- Place it on the cooling rack once you take the tray out of the oven.
- Once cooled, transfer them to the plate.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
TIPS:
- Don’t boil the sprouts for so long. You should boil them enough so that they will be able to smash. They will tenderize when they will bake.
- When you are smashing the sprouts, flat them well. This will increase the surface area.
- The larger surface area means you have more crispy and seasoned sprouts.
- Don’t let the sprouts stack over one another. Don’t leave any water too. If every mashed sprout touches the sheet pan, they will be crispy. Otherwise, if you crowd them or leave a little bit of water they will get steam and don’t get crisp well.
- We have mentioned the time for which you have to bake them but time varies according to the size of sprouts you have. Watch the baking sprouts with full attention.
- Always try to have the same size as all Brussels sprouts to ensure even baking.
STORAGE INFORMATION:
Store them in the fridge or freezer, they will be soft and a little bit moist when you take them out to serve or eat. They will not spoil but lose their crispiness.
FREEZER:
Freeze them and use them for 90 or 100 days.
FRIDGE:
Keep them locked in the container and use them within 3 or 4 days.
REHEAT:
If you want their crispiness back then use an air fryer to heat them at the lowest temperature. The circulating hot air at this lower temperature will get their crispiness back. You may warm them up in the oven at 350 degrees F or in the pan. It’s up to you.
PREPARE AHEAD:
You have to boil the sprouts, smash them, season them, and then keep them in the fridge or freezer. Bake them for a bit longer when you need to serve or eat. This way you will have fresh and crispy baked sprouts.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
FAQs:
Can we try a variety of flavors for this snack?
Sure, you may try different flavors to have the variety. Such as:
Add bacon, lemon juice, honey, or balsamic vinegar.
What can we serve with these smashed sprouts?
This keto side dish will taste delicious. Serve it with any protein dish of your choice such as chicken, seafood, or beef.
Can we bake them without drying them in a proper way?
If you will not pat dry the sprouts in a proper way then water residues will cause them to steam rather than crispy.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION/SERVING:
Yield: 4 servings.
Size of a serving: A cup
Calories: 114 kcal
Carbohydrates: 11 g
Net carbohydrates: 6.6 grams
Fiber: 4.4 g
Proteins: 6.9 grams
Fats: 5.9 g
Sugar: 2.6 grams
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS