Keto Brussels Sprouts Hash Recipe – Brussels sprouts, like other cruciferous vegetables, contain low to moderate amount of carbohydrates. They have a low glycemic load (GL) and are a great source of vitamin A, C and B and potassium. According to the USDA database, there are 5.1 grams of net carbs per 100 grams. This means that in order to stay in ketosis, you shouldn’t have more than a cup or two. The best way to eat enjoy them is in vegetable stir-fries and bakes together with other vegetables.
Apart from their suitability for the ketogenic diet, people often wonder how to make Brussels sprouts taste delicious. The common fear is that they are always mushy and have very strong taste which some people don’t like. Brussels sprouts are best baked or thinly sliced and stir-fried.
As an inspiration for you, I have recently created a simple recipe with few commonly found Ingredients.
I love everything about this recipe, it is seriously one of my personal favorites and makes a delicious side to just about any protein you could pair it with.
Keto sides can be hard, the main part of a keto meal is usually pretty easy. But a single serving of a ribeye or chicken breast doesn’t exactly make a meal. Unless I make plans for side dishes I end up with a salmon filet and string cheese, or pulled pork and pecans. Not that there’s anything wrong with that, but it’s a little bit of a mish mash and not entirely satisfying.
That’s where this super easy and mouthwateringly delicious side comes in. (I’m not sure if mouthwateringly is a word or not, google says no… but I’ll let you be the judge). Anyway I’ve talked in the past about being a picky eater for the first 2/3rds of my life and brussels sprouts where a food I missed out on way too long. I used to call them lilliputian cabbages. Anyway, if your typically not a brussels sprouts fan, this recipe has the power of bacon to help you through it. If you already love brussels sprouts then here is just another variation to add to your repertoire.
Ingredients Keto Brussels Sprouts Hash Recipe
- 12 oz Brussels sprouts
- 2 cloves garlic
- 4 slices bacon
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 tablespoon olive oil
Instructions For Keto Brussels Sprouts Hash Recipe
- Chop bacon into cubes.
- Fry until crispy 3-4 minutes, drain on towel.
- Add olive oil to pan with spices and sprouts, cook 5 minutes add garlic, cook another 5 minutes until charred and crispy.
- Add bacon back to skillet and cook another minute, then serve.
Keto Brussels Sprouts Hash Recipe Nutritional Values
- Calories : 123
- Fat (grams) : 8.1
- Sat. fat (grams) : 2
- Carbs (grams) : 8.1
- Protein (grams) : 6.5
Brussel Sprout & Bacon Hash with Eggs
- 500 grams brussel sprouts
- 1 medium onion thinly sliced
- 8-10 slices bacon
- 1/4 cup vegetable or chicken stock
- 1 tsp dijon mustard
- 1 tbsp apple cider vinegar
- 1/2 tsp black pepper
- 1 tbsp fresh parsley, chopped
- 1/2 tsp chilli flakes
- Trim the brussel sprouts, removing any damaged outer leaves. Shred the brussel sprouts by by cutting them into very thin slices using a knife or mandolin.
- In an oven proof skillet cook the bacon until crisp and then roughly chop into small pieces and set aside. Reserve approx 1 tbsp of the bacon grease in the skillet and add in the onion and cook it for 8-10 minutes until soft and golden in colour.
- Add the shredded brussel sprouts to the skillet and stir well. Add in the veg or chicken stock, mustard, apple cider vinegar and black pepper and leave to cook for approximately 6 minutes until the brussel sprouts are tender and slightly golden in colour. Stir in the chopped bacon.
- Create 4 wells in the mixture using a spoon. Crack an egg into each of the wells. To cook the eggs you can cover the pan with a lid and cook on medium low heat for 5-7 minutes.
- Alternatively you can transfer the skillet to the oven and bake at 175 degrees C (350F) for 8 minutes or until the eggs are cooked to your liking.
- Sprinkle with fresh chopped parsley or chilli flakes before serving.