How to Make Keto Brussels Sprouts Chips
September 7, 2024
Let’s make some Brussels sprouts chips today! These crispy bites are incredibly easy to prepare and are the perfect solution when you’re craving something salty and crunchy, all while staying on track with your diet goals.
Why It’s Keto-Friendly:
Low in Carbs: Brussels sprouts are low in carbohydrates, especially when considering net carbs, which makes them suitable for a ketogenic diet. With only 6 net carbs per serving, they fit well within the daily carb limits for keto.
High in Healthy Fats: The use of olive oil adds healthy fats, which are a key component of the keto diet, helping with satiety and energy.
High in Fiber: Fiber helps maintain good digestive health and slows the absorption of carbs, keeping the net carbs low.
Flavor Profile:
Brussels sprouts chips have a nutty, slightly sweet flavor when roasted, with a crisp, almost delicate texture. The olive oil adds a rich, smooth undertone, while the salt (and optional pepper) enhances their natural sweetness and nuttiness. The browning of the leaves adds a subtle caramelized bitterness, making these chips a perfect balance of savory and crunchy.
Benefits of Brussels Sprouts:
Rich in Fiber: Brussels sprouts are packed with fiber, aiding digestion and promoting gut health.
High in Antioxidants: They are loaded with antioxidants like vitamin C, which supports the immune system and protects against cell damage.
Anti-Inflammatory Properties: These sprouts contain compounds that may help reduce inflammation in the body.
Supports Keto Goals: Low in carbs and high in fiber, Brussels sprouts are a great veggie for maintaining ketosis while providing essential nutrients.
Brussels Sprouts Chips
Ingredients:
1/2 pound Brussels sprouts
1 tablespoon olive oil (or as needed)
Salt, to taste
Pepper, to taste (optional)
Instructions:
- Preheat Oven: Heat your oven to 400°F (200°C).
- Prepare Brussels Sprouts: Cut off the hard end of the Brussels sprouts and carefully separate all the leaves. Discard the core.
- Rinse and Dry: Rinse the leaves thoroughly and pat them dry, being careful not to break them.
- Season: Lightly drizzle the leaves with olive oil and season with salt and pepper to taste.
- Arrange: Place the leaves in a single layer on a baking sheet. Make sure not to overcrowd them to ensure crispiness. Work in batches if needed.
- Bake: Bake in the preheated oven for 8 to 10 minutes, or until the leaves are browned and crisp.
- Serve: Enjoy your crispy Brussels sprouts chips as a healthy and flavorful snack!
Nutritional Breakdown (Per Serving – Approximately 1/2 pound Brussels sprouts):
Calories: 130 kcal
Fat: 8 g
Carbohydrates: 10 g
Fiber: 4 g
Net Carbs: 6 g
Protein: 3 g
Sodium: 180 mg (varies based on the amount of salt used)
Note: The nutritional values can vary based on the amount of oil and seasoning used.