By Tanya K. / Recipes, Snack / updated on October 9, 2023
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Ah, the humble Brussels sprout. For many, it’s a vegetable that brings back memories of childhood dinners where the green mini-cabbages were the last thing left on the plate.
But what if I told you there’s a way to transform this often-misunderstood veggie into a mouth-watering delicacy? Enter the Bacon Wrapped Brussels Sprouts – a low carb dish that combines the earthy goodness of Brussels sprouts with the crispy, savory delight of bacon. It’s a match made in culinary heaven!
Brussels sprouts are a powerhouse of nutrients. They’re rich in antioxidants, which help combat oxidative stress in the body. They’re also an excellent source of vitamin K, which plays a crucial role in bone health and blood clotting. Plus, they contain a good amount of fiber, which aids in digestion and keeps you feeling full.
On the other hand, bacon, often considered a guilty pleasure, brings its own set of benefits to the table. It’s a good source of protein and essential vitamins and minerals, particularly B vitamins. And let’s be honest, its rich flavor and crispy texture can elevate any dish!
These two ingredients, bacon and brussels sprouts, are perfect for a party. They are tasty, healthy and simple to make!
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When to Serve Bacon Wrapped Brussels Sprouts
This dish is versatile and perfect for various occasions. Hosting a game night or a casual get-together? These make for a fantastic finger food that guests can munch on. Planning a fancy dinner? Serve them as an appetizer that’s sure to impress.
They’re also a great side dish for holiday meals, adding a touch of elegance to the table. The combination of the earthy Brussels sprouts and the crispy bacon is not just a treat for the taste buds but also a conversation starter!
How to Make Bacon Wrapped Brussel Sprouts Keto Friendly
Preparation: Start by preheating your oven to 400°F. This ensures that once your sprouts are wrapped and ready, they can go straight into the oven without any delay.
Bacon Prep: Take your bacon slices and chop them into two. This size is perfect for wrapping around the Brussels sprouts without overwhelming them.
Wrap ‘Em Up: Now, for the fun part! Individually wrap the half bacon strips around the sprouts. Use a toothpick to hold them together, ensuring that they stay wrapped while cooking.
Baking Time: Arrange the bacon-wrapped sprouts on a baking sheet lined with parchment paper. This not only ensures they don’t stick but also makes for easy cleanup. Pop them in the oven for about 15 minutes. Keep an eye on them, and once the bacon reaches your desired level of crispiness, they’re ready!
Serve and Enjoy: Transfer your crispy delights to a serving plate. They’re best enjoyed hot, so serve immediately and watch them disappear!
Chop the bacon strips into two. Individually wrap the half bacon strips in the sprouts and use a toothpick to hold them together.
Arranged the sprouts on a baking sheet lined with some parchment paper. Leave in the oven for 15 minutes and remove once the bacons become crispy to your liking. Transfer to a serving plate and enjoy while hot.
Nutrition/Macros
Nutrition Facts
Bacon-Wrapped Brussels Sprouts
Amount Per Serving
Calories 216Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 6g30%
Cholesterol 29mg10%
Sodium 310mg13%
Potassium 383mg11%
Carbohydrates 7g2%
Fiber 3g12%
Sugar 2g2%
Protein 8g16%
Vitamin A 573IU11%
Vitamin C 65mg79%
Calcium 32mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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Despite that gardening failure, Brussel sprouts are a great low carb vegetable we enjoy often in my house as a keto side dish. They have 6 net carbs per cup which is a generous serving size.
These pan fried Brussel sprouts and bacon make for a quick low carb side dish. With just 5 net carbs per serving, these are perfect served alongside a steak or some grilled chicken. Plus, adding bacon is the easiest way to get my family to eat their veggies!
Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.
Bean sprouts are a great keto-friendly vegetable that is underutilized and are so delicious in a stir-fry! I like to pair it with garlic chives and red bell pepper. This dish is lightly seasoned and pairs well with any protein. The garlic chives add a garlic flavor without using garlic cloves.
Throw out fresh brussel sprouts that have a foul odor, yellow or wilted leaves, a mushy or slimy texture, or dark spots. Use fresh brussel sprouts within 1–2 weeks of getting them. Store the brussel sprouts in a plastic bag inside your fridge, and wash them before cooking them.
Like most Brassica veggies (think broccoli, cabbage, cauliflower), brussels sprouts are fairly low in carbs. A cup offers about 14 grams of total carbs, but just 8 grams of net carbs since it also contains 6 grams of fiber. Good news, if you're following a low carb or keto diet!
How Many Brussels Sprouts Can You Eat on a Keto Diet? Most keto diets recommend staying below 20-40 grams net carbs per day. Eating 100g of brussels, which contain only 3.2g of net carbs, shouldn't cause you many problems.
Brussels sprouts are absolutely suited for a keto diet, with just 3.5g net carbs per ½ cup serving. You can enjoy this vitamin-rich vegetable without worrying about your daily carb count.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
While bacon and eggs can be part of a keto meal plan, it's essential to include a wide range of proteins, fats, and vegetables for overall well-being. For personalized guidance, consult with a healthcare professional or a registered dietitian.
It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.
Keto Net Carb Diet. On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.
While broccoli may have a higher count of calories, fat, and carbs, it is richer in calcium, iron, and pantothenic acid (a B vitamin that does wonders for healthy hair), and has a bit more potassium. Brussels sprouts, on the other hand, are lower in sodium.
A. Green leafy vegetables such as spinach, celery, iceberg lettuce, cucumber, and tomatoes contain very few or almost no carbohydrates. The carbohydrate count ranges from 2.97 to 3.89 grams. One cup of raw kale contains 0.9 g of carbohydrates (0% DV), making it a low-carb option.
No, Brussels sprout do not spike insulin levels. In fact, Brussels sprout are considered a low glycemic index food, meaning they have a minimal impact on blood sugar levels and insulin secretion. They are also high in fiber and protein, which can help regulate blood sugar levels.
Introduction: My name is Tish Haag, I am a excited, delightful, curious, beautiful, agreeable, enchanting, fancy person who loves writing and wants to share my knowledge and understanding with you.
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