Keto Brussels Sprouts, Egg, and Bacon Bake

keto Brussels sprouts

Brussels sprouts may not be your favorite vegetable but this Keto Brussels Sprouts recipe is bound to change your mind. The sprouts are roasted with a low carb honey substitute and balsamic vinegar which makes them taste so delicious.

Brussels sprouts are very good for you and ideal for a low carb or keto diet since they contain only 4 carbs per half cup serving. If you are following a keto diet then combining them with eggs and crispy bacon is something you just have to try.

This brassica vegetable is low in calories but high in fiber, vitamins, minerals and antioxidants. Being low in calories and high in fiber make them popular with dieters.

Related reading: Boost Your Weight Loss Efforts With Veggies

The fiber is important on a keto diet to help prevent constipation which can be common when you first start a low carb or keto diet.

Brussels sprouts contain sulphoraphane,  glucosinolates and isothiocyanates,
sulfur compounds that induce the Phase II liver detox enzymes and help protect you against cancer.

Researchers have discovered that the antioxidants in brassicas like Brussels sprouts can help inhibit inflammation.

Related reading: How A Keto Diet Can Ease Joint Pain

They have numerous other health benefits so it’s a good idea to eat them when in season. The Brussels sprouts that are produced these days are less bitter that they used to be so there is no excuse.

This recipe from Chungah Rhee, recipe creator at Damn Delicious, is for a sheet pan Keto Brussels Sprouts breakfast bake consisting of roasted Brussels sprouts, eggs, and crispy bacon. It’s quick, easy, and truly delicious.

And the best part about this recipe is that you only need to use one sheet pan so there’s not a lot of work to be done! In fact, you can whip it up quickly before you go to work. It makes an ideal lunch dish too.

Notes on Honey and Balsamic 

The original recipe contains honey but since this is not allowed on keto you can use a low carb honey alternative like this Nature’s Hollow Sugar-Free Honey Substitute that uses the zero carb Xylitol.

Related reading: 4 Best Natural Low Carb Sweeteners

You have to be careful with the balsamic vinegar as some are too high in carbs. If you’ve just started on a keto diet then you should probably avoid it but if you’ve been stable on it for a while then a little will not kick you out of ketosis. In either case check the label to make sure it has no added sugar.

A good alternative you could use is this Primal Kitchen- Balsamic Vinaigrette.

Related reading: Does Apple Cider Vinegar Help With Weight Loss?

If you like spicy food then you should try this Super Easy Keto Spicy Brussels Sprouts Recipe

Keto Brussels Sprouts, Egg, and Bacon Bake

Ingredients

Serves 4

2 lbs. Brussels sprouts, trimmed and halved
1 tbsp. low carb honey alternative
1 tbsp. avocado oil
2 cloves minced garlic
2 tbsp. balsamic vinegar or alternative like Primal Kitchen- Balsamic Vinaigrette.
4 slices diced grass-fed, free range bacon
Himalayan salt to taste
Freshly ground black pepper to taste

Eggs

4 large organic eggs
1/4 tsp. crushed red pepper flakes
2 tbsp. freshly grated Parmesan
Himalayan salt to taste
Freshly ground black pepper to taste
2 tbsp. chopped fresh chives to garnish

Directions

1. Preheat oven to 400 degrees F. (200 C)

2. Coat the baking sheet with non-toxic oil spray.

3. In a bowl, combine the low carb honey substitute, vinegar, avocado oil, and garlic. Season with salt & pepper.

4. Place the Brussels sprouts and bacon on the baking sheet. Mix with the balsamic vinegar mixture.

5. Place in the oven and bake for 10-12 minutes.

6. Remove from the oven and shape four wells on the baking sheet. Crack the eggs in each well while making sure the yolks are intact.

7. Season the eggs with Parmesan and pepper flakes. Then sprinkle salt and pepper over the entire baking sheet.

8. Put the baking sheet back into the oven and bake until the egg whites have set, which should take around 7 to 9 minutes.

9. Once your keto Brussels sprouts are cooked, garnish with chives and serve immediately!

Here’s the video demo of the recipe here: ( Note that I have made a few tweaks to the original recipe to make it healthier and more suitable for a keto diet).

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