Keto Creamed Brussel Sprouts Recipe: If you’re following a keto lifestyle, you probably know how important it is to find side dishes that are both low in carbs and bursting with flavor. That’s exactly where Keto Creamed Brussels Sprouts come in. This dish is rich, creamy, and satisfying while keeping your carb count minimal. Brussels sprouts have always been a controversial vegetable—people either love them or avoid them at all costs. But once you try them smothered in a luscious, garlicky cream sauce with a hint of cheese, you’ll see why this dish is a game changer.
This recipe is not just about taste—it’s also about keeping things simple. With a few easy ingredients and a step-by-step process, you’ll have a delicious, keto-approved side dish that pairs perfectly with meats, seafood, or even as a standalone vegetarian dish. Whether you’re preparing for a family dinner, a holiday gathering, or just craving something creamy and savory, this recipe will become a go-to in your kitchen.
Why Choose Brussels Sprouts for Keto?
Brussels sprouts are an excellent choice for anyone on a ketogenic diet. These mini cabbages are low in carbs yet high in fiber, meaning they don’t spike your blood sugar levels the way starchy vegetables do. They’re also rich in vitamin C, vitamin K, antioxidants, and other nutrients that make them a superfood. On keto, where every carb counts, Brussels sprouts strike the perfect balance between nutrition and taste.
Unlike many keto-friendly veggies, Brussels sprouts have a slightly nutty, earthy flavor that blends beautifully with creamy sauces. Their sturdy texture also holds up well during cooking, so they don’t turn into mush like other vegetables might. When roasted or sautéed, they caramelize slightly, enhancing their natural sweetness while still remaining savory.
Benefits of Creamed Brussels Sprouts
Making Brussels sprouts creamy takes them to a whole new level. By adding heavy cream, butter, garlic, and cheese, you transform a simple vegetable into a decadent side dish. The fats used in this recipe not only make it keto-friendly but also help with satiety, keeping you full and satisfied for longer. Plus, cream-based sauces are naturally comforting—think of it as the keto version of mac and cheese but with veggies instead of pasta.
Creamed Brussels sprouts are also incredibly versatile. You can serve them alongside grilled chicken, roasted steak, or baked salmon, and they’ll complement the dish without overpowering it. For holidays like Thanksgiving or Christmas, they’re a great low-carb alternative to carb-heavy sides like mashed potatoes or stuffing.
Ingredients You’ll Need
Main Ingredients Breakdown
Here’s what you’ll need to make a batch of creamy Brussels sprouts:
- Brussels Sprouts (1 lb / 450 g): Fresh ones work best, but frozen can also be used if pre-cooked.
- Heavy Cream (1 cup): The base for that luscious creamy texture.
- Garlic (2–3 cloves, minced): For aromatic depth of flavor.
- Butter (2 tbsp): Adds richness and helps sauté the sprouts.
- Parmesan Cheese (½ cup, grated): Provides sharp, salty flavor and thickens the sauce.
- Mozzarella Cheese (½ cup, shredded): For extra creaminess and a melty texture.
- Salt & Black Pepper (to taste): Essential for seasoning.
- Olive Oil (1 tbsp): For roasting or pan-searing the sprouts.
Optional Add-Ins for Extra Flavor
Want to take your recipe to the next level? Try these variations:
- Bacon Crumbles: Add crispiness and a smoky flavor.
- Cream Cheese: For an extra-rich sauce.
- Nutmeg (a pinch): Adds warmth and depth to creamy dishes.
- Red Pepper Flakes: For a spicy kick.
- Fresh Herbs (parsley, thyme, or rosemary): Adds freshness to the heavy sauce.
These small additions allow you to customize the dish to your liking, making it versatile for different meals.
Step-by-Step Guide to Making Keto Creamed Brussel Sprouts
Step 1: Prepping the Brussels Sprouts
First things first—wash your Brussels sprouts thoroughly. Trim the tough stem ends and remove any yellow or damaged outer leaves. Slice them in half vertically for faster cooking and better caramelization. If your sprouts are particularly large, consider quartering them. Smaller, evenly cut pieces ensure they cook evenly and soak up the creamy sauce more effectively.
Step 2: Cooking the Brussels Sprouts
Heat a skillet over medium heat and add butter and olive oil. Once hot, toss in the halved sprouts. Cook them cut-side down for about 5–6 minutes until they start to caramelize and turn golden brown. Stir occasionally to prevent burning. If you prefer softer sprouts, cover the skillet with a lid for an extra 3–4 minutes, allowing them to steam slightly while still maintaining some crunch.
Step 3: Making the Cream Sauce
Remove the sprouts temporarily from the skillet and set aside. In the same pan, add more butter if needed and sauté minced garlic until fragrant (about 1 minute). Pour in the heavy cream and bring it to a gentle simmer. Stir in the Parmesan and mozzarella cheese, whisking until smooth and creamy. Season with salt, black pepper, and any optional spices like nutmeg or red pepper flakes.
Step 4: Combining Everything Together
Return the cooked Brussels sprouts to the skillet and toss them in the sauce until fully coated. Let everything cook together for 2–3 minutes so the sprouts absorb the creaminess. You’ll notice the sauce thickening slightly as it cools down and coats every piece beautifully.
Step 5: Garnishing and Serving
Once done, remove from heat and garnish with freshly chopped parsley or extra grated Parmesan. Serve immediately while hot and creamy. This dish works great as a side for grilled meats or even as a main course if you’re looking for a satisfying vegetarian keto meal.
Tips for the Perfect Creamed Brussels Sprouts
Common Mistakes to Avoid
- Overcooking the Brussels sprouts: This can make them mushy and bitter. Aim for a golden-brown caramelization instead.
- Using low-fat cream substitutes: Stick to heavy cream for the best flavor and keto benefits.
- Adding cheese too quickly: If the cream sauce is too hot, cheese may clump. Add it gradually while stirring.
Cooking Hacks for Busy People
- Use frozen Brussels sprouts if you’re short on time—just steam or microwave them before adding to the sauce.
- Prepare the sauce in advance and store it in the fridge; simply reheat and mix with sprouts when ready.
- For meal prep, cook a large batch and store in airtight containers for up to 3–4 days.
These tips ensure your dish turns out restaurant-quality every single time, even on a busy weeknight.
Nutritional Information & Health Benefits
Keto-Friendly Nutrition Breakdown
One of the best parts of this recipe is that it doesn’t just taste amazing—it also fits perfectly into a ketogenic lifestyle. Here’s an approximate nutritional breakdown per serving (based on 4 servings):
- Calories: 280–320
- Fat: 26–28g
- Protein: 7–9g
- Net Carbs: 4–5g
- Fiber: 3–4g
As you can see, the majority of calories come from fat, which is exactly what you want on a keto diet. The moderate amount of protein ensures it’s filling without pushing you out of ketosis. Plus, with only a handful of net carbs, this side dish can easily fit into your daily carb allowance.
Health Benefits of This Dish
Not only is this dish keto-friendly, but it’s also nutrient-dense:
- Rich in Fiber: Helps improve digestion and keeps you fuller for longer.
- Packed with Vitamins: Brussels sprouts are high in vitamin C (great for immunity) and vitamin K (important for bone health).
- Antioxidants: These little green veggies help fight inflammation and oxidative stress.
- Heart Health: Olive oil and butter in moderation can support healthy cholesterol levels when paired with a balanced diet.
- Satiety Factor: Thanks to the heavy cream and cheese, this dish is satisfying enough to keep cravings at bay.
So, while it feels indulgent, this creamy recipe is actually giving your body plenty of goodness along with great taste.
Variations of Keto Creamed Brussel Sprouts
With Bacon
Adding bacon is one of the most popular variations. The crispy, salty flavor of bacon pairs perfectly with the creamy sauce and earthy Brussels sprouts. Simply cook 4–5 slices of bacon until crisp, crumble them, and stir into the final dish. For an even stronger smoky flavor, you can use some of the rendered bacon fat instead of butter when cooking the sprouts.
With Cheese Variations
If Parmesan and mozzarella aren’t your favorites, don’t worry—you have options:
- Gruyère Cheese: Adds a nutty, slightly sweet flavor.
- Cheddar Cheese: Sharp and bold, for a stronger cheesy bite.
- Cream Cheese: For an ultra-thick and velvety sauce.
Mixing and matching cheeses can help you create new flavor profiles each time you make the recipe.
Dairy-Free Keto Option
For those who avoid dairy but still follow keto, you can make this dish dairy-free:
- Replace heavy cream with unsweetened coconut cream.
- Swap butter with ghee or avocado oil.
- Use nutritional yeast instead of cheese to get a cheesy flavor without dairy.
This keeps the recipe just as rich and delicious while being friendly for lactose-intolerant or dairy-free eaters.
What to Serve with Keto Creamed Brussels Sprouts
Pairing with Meats
This creamy side dish pairs well with a wide variety of proteins:
- Grilled Steak: The richness of the sprouts balances the savory flavor of beef.
- Roast Chicken or Turkey: A lighter protein to complement the heavy cream sauce.
- Baked Salmon: The creaminess pairs beautifully with the buttery taste of salmon.
- Pork Chops: Especially delicious with bacon-loaded Brussels sprouts.
Essentially, any protein works, but fattier cuts of meat often taste the best when paired with this keto dish.
Pairing with Other Keto Side Dishes
If you want a complete keto feast, try serving your creamed Brussels sprouts alongside:
- Cauliflower Mash (as a potato alternative).
- Zucchini Noodles tossed in garlic butter.
- Keto Garlic Bread (almond flour-based).
- A fresh green salad with olive oil and lemon.
The combination of creamy and fresh side dishes makes your meal feel balanced and satisfying without straying from keto rules.
Storage and Reheating Tips
Refrigerator Storage
If you have leftovers, don’t worry—they store really well. Allow the dish to cool completely, then transfer it into an airtight container. It will keep fresh in the refrigerator for up to 3–4 days. The sauce may thicken as it cools, but it will loosen up again when reheated.
Freezer Storage
Yes, you can freeze creamed Brussels sprouts, although the texture may change slightly due to the cream. To freeze:
- Cool completely.
- Transfer to freezer-safe containers or bags.
- Store for up to 2 months.
When ready to eat, thaw overnight in the fridge and reheat on the stove with a splash of cream to restore the smooth texture.
Reheating
- Microwave: Quick and easy, but stir halfway through to heat evenly.
- Stovetop: Best method—reheat on low with a bit of cream or butter to keep it silky.
- Oven: If reheating a large batch, bake at 350°F (175°C) for 15–20 minutes.
These tips ensure you can enjoy your dish for days after cooking without losing its creamy goodness.
FAQs about Keto Creamed Brussel Sprouts Recipe
Q1: Can I add protein directly to this dish to make it a full meal?
Yes, diced chicken, sausage, or even shrimp can be stirred into the cream sauce for a complete one-pan keto meal.
Q2: How can I thicken the sauce if it feels too runny?
Add a little more Parmesan cheese or reduce the sauce on low heat until it thickens naturally. Avoid flour or cornstarch since they add carbs.
Q3: What wine pairs best with Keto Creamed Brussels Sprouts?
A crisp white wine like Sauvignon Blanc or Chardonnay complements the creamy richness of the dish.
Q4: Are Brussels sprouts okay to eat raw on keto?
Yes, but they’re tougher and more bitter raw. Cooking them enhances their sweetness and makes them easier to digest.
Q5: Can I make this dish spicy?
Definitely! Add red pepper flakes, cayenne pepper, or even jalapeños for a spicy twist.
Conclusion
Whether you’re serving them at a holiday table, pairing them with a juicy steak, or meal prepping for the week, this recipe checks every box: low-carb, nutrient-rich, comforting, and delicious. Once you’ve tried this dish, it’s bound to become a staple in your kitchen.
So, the next time you’re looking for a hearty keto side dish, skip the mashed potatoes and pasta. Instead, whip up a batch of these creamy, cheesy Brussels sprouts—and watch how quickly they disappear from the table.
