Smoky, buttery, and garlicky brussel sprouts roasted to caramelized perfection and topped with salty parmesan to round out the umami flavor. This low carb brussel sprout recipe is packed with flavor, not extra carbs, that makes you crave more!
The best part about brussel sprouts is not how low carb they are, but how they caramelize when roasted! The caramelization detracts from the bitter and somewhat tangy taste in the very center.
Normally, that bitter taste is disguised in recipes by preparing them with crispy bacon bits, balsamic vinegar, maple syrup, cheese sauce, etc., but the caramelization works beautifully without extra, heavy flavors.
Brussel sprouts are a cruciferous low-carb vegetable with good amounts of B vitamins, vitamins C and K, choline, iron, potassium, and Omega-3s.
The fat for this recipe shows 21 grams per serving, but you're not getting the full 21 grams unless you're licking up all the butter.
Ingredient Notes & Substitutions
The following ingredients add less than 1 carb to the sprouts, keeping each serving at 11 total carbs and 7 net carbs (great if you're on the Keto diet).
- Brussel sprouts - Fresh sprouts give the best texture. Frozen vegetables have a slight but noticeable difference in texture in the final product and aren't as enjoyable in my personal opinion, but they do work!
- Frozen brussel spouts will need to be defrosted in advance and patted dry.
- Garlic cloves - Or 2 teaspoons pre-minced / jarred garlic, or ½ teaspoon garlic powder.
- Cayenne pepper - Omit this if you don't want it to be spicy.
- Butter - Unsalted preferred. A great swap for butter is extra virgin olive oil (I use it most days). You can also use bacon grease, but EVOO is the best in my opinion.
- Salt & Pepper - Salt to taste, bearing in mind the cheese is salty, and your butter may be salted.
Full ingredient list & measurements in the recipe card below.
How to Make Roasted Garlic Parmesan Brussel Sprouts
Roasting garlic parmesan brussel sprouts is as easy as 1, 2, 3 with this recipe.
Preheat the oven to 375°F, then slice the sprouts in half, lengthwise.
Slicing the sprouts in half lengthwise allows them to remain intact at the root, and exposes the center of the root (the most bitter part) to caramelize.
Melt the butter and mince the garlic, then mix the spices and garlic into the butter.
Toss the sprouts in the mixture, or brush it on. Place the sprouts on a baking sheet, cut side down. Place in the center of the oven and roast for 15 minutes or until golden on the bottom. Flip them over and roast for another 10 minutes.
You'll know they're done when a fork pierces through smoothly.
Remove from the oven and top with shredded parmesan cheese.
This recipe pairs with just about any entrée, in terms of flavor. If nutrition is a concern, pair it with a lean protein like poultry or white fish to balance the fat in this recipe.
Low Carb Brussel Sprout Recipe (Garlic Parmesan)
- 1½ pounds Brussel sprouts (approx. 5 cups)
- 4 cloves Garlic (approx. 2 teaspoons minced or ½ teaspoon powder)
- 1 teaspoon Cayenne pepper
- 1 teaspoon Smoked paprika
- ½ teaspoon Salt
- ½ teaspoon Black pepper
- ½ cup Butter (unsalted, melted)
- ⅓ cup Parmesan cheese (shredded)
- Preheat the oven to 375°F.Slice the brussel sprouts into halves and place them on a baking sheet.
- Melt the butter and mince the garlic. Mix together the butter, minced garlic, and spices (cayenne pepper, smoked paprika, salt, and black pepper.
- Toss the sprouts in the mixture, or brush it on. Place the sprouts on a baking sheet, cut side down. Place in the center of the oven and roast for 15 minutes or until golden on the bottom. Flip them over and roast for another 10 minutes.Remove from the oven and top with shredded parmesan cheese.
Tip: Roast with the cut side down first.