As keto continues to grow in popularity as an effective weight loss strategy, more and more people are wondering about the kinds of foods they can and cannot eat while following a ketogenic diet. One vegetable that often comes up is brussels sprouts. So can you eat brussels sprouts on keto? The short answer is yes, brussels sprouts are a keto-friendly food.
Brussels Sprouts Nutrition Facts
Brussels sprouts are low in carbohydrates and fit perfectly into a ketogenic eating plan. Here are some of the key nutrition facts for brussels sprouts (per 1 cup cooked):
- Calories: 56
- Fat: 0.3g
- Carbohydrates: 12g
- Fiber: 4g
- Sugar: 2g
- Protein: 4g
As you can see, brussels sprouts are very low in carbohydrates, especially digestible carbs. Once you account for the 4g of fiber, there are only 8g net carbs per cup. This fits easily into the less than 50g net carbs per day recommendation for ketosis.
Benefits of Brussels Sprouts on Keto
In addition to being low in carbs, brussels sprouts offer several benefits that make them a smart choice on a ketogenic diet:
- Nutrient-dense – Brussels sprouts contain vitamin K, vitamin C, vitamin B6, folate, manganese, potassium, and antioxidants.
- High in fiber – The 4g of fiber per cup helps meet your daily needs and promotes healthy digestion.
- Support satiety – The combination of fiber, fat, and protein in brussels sprouts helps you feel fuller for longer after eating them.
- Promote ketosis – Their low carb content allows brussels sprouts to keep your body in fat burning mode.
- Low glycemic impact – Despite having some natural sugars, brussels sprouts are low glycemic and won’t spike your blood sugar.
Are Brussels Sprouts Keto-Friendly?
When determining if a food is keto-friendly, you need to look at its carbohydrate content. Standard ketogenic diets limit carbs to 50g net carbs or less per day. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar.
The table below compares the carb content in brussels sprouts to some other common foods:
| Food | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Brussels sprouts (1 cup cooked) | 12g | 4g | 8g |
| Broccoli (1 cup cooked) | 11g | 5g | 6g |
| Asparagus (1 cup cooked) | 8g | 4g | 4g |
| Apple (1 medium) | 25g | 5g | 20g |
| Banana (1 medium) | 27g | 3g | 24g |
As you can see, brussels sprouts contain 8g net carbs per cup cooked. This carb count is even lower than other commonly eaten vegetables like broccoli and asparagus. Compared to fruits like apples and bananas, brussels sprouts are significantly lower in net carbs.
Given their low carbohydrate content, brussels sprouts can definitely be part of a keto diet.
Tips for Preparing Brussels Sprouts on Keto
Here are some tips for enjoying brussels sprouts on a ketogenic diet:
- Roast them – Roasting brings out the sweet, nutty flavor of brussels sprouts. Toss with olive oil, salt, and pepper before roasting.
- Saute with bacon – Frying brussels sprouts in bacon fat adds flavor and fat.
- Steam then sauté – Steaming first helps reduce bitterness and then sautéing adds flavor.
- Add butter or oils – Adding extra fats like butter, olive oil, avocado oil boosts fat content.
- Spice them up – Sprinkle with garlic powder, paprika, curry powder, chili powder.
- Shred into salads – Thinly slice and shred raw brussels sprouts to add crunch to leafy green salads.
- Use in slaws – Toss shredded brussels sprouts with mayo and vinegar for a keto coleslaw.
Roasting, sautéing, and shredding are all great options for enjoying brussels sprouts while keeping carbohydrates low. Adding healthy fats and spices gives brussels sprouts even more flavor.
Keto Brussels Sprouts Recipes
Here are some delicious keto-friendly recipe ideas for brussels sprouts:
Keto Balsamic Roasted Brussels Sprouts
This simple roasted brussels sprouts recipe is easy to make but packed with flavor. Brussels sprouts are tossed with olive oil, balsamic vinegar, garlic, and bacon. Roasting caramelizes the brussels sprouts and makes them crispy on the edges.
Creamy Brussels Sprouts Gratin
This decadent casserole is made by first sautéing brussels sprouts, then mixing them with heavy cream, cheese, and bacon. The brussels sprouts mixture is baked until golden brown and bubbly.
Keto Maple Brussel Sprout Hash
This hash combines brussels sprouts with bacon, sweet potatoes, and maple syrup for a delicious low-carb breakfast. As an added bonus, it makes brussels sprouts kid-friendly!
Keto Brussels Sprout Fritters
These fritters are made by shredding raw brussels sprouts and mixing them into a batter with eggs, parmesan, garlic, and herbs. The batter is fried into crispy veggie fritters, perfect for an appetizer.
Creamy Keto Brussels Sprout Soup
This easy soup is made by sautéing brussels sprouts and onions, then blending them into a vegetable broth. Heavy cream is stirred in at the end for a rich and creamy soup.
Should You Avoid Brussels Sprouts on Keto?
For most people, brussels sprouts do not need to be restricted on a keto diet. However, there are a few reasons some people may want to moderate their intake:
- Digestive issues – Some find brussels sprouts cause gas and bloating, due to the fiber content. Monitoring individual tolerance is key.
- Goitrogens – Brussels sprouts contain goitrogens, compounds that may impact thyroid function by interfering with iodine absorption.
- Histamine intolerance – Brussels sprouts contain higher levels of histamines. People with histamine intolerance may experience symptoms.
For most people following a ketogenic diet, brussels sprouts can be enjoyed as part of a low-carb vegetable intake. People with digestive sensitivities, thyroid issues, or histamine intolerance may want to take extra precautions when consuming them.
Brussels Sprout Alternatives for Keto
If you find you don’t tolerate brussels sprouts well or simply want other low-carb veggie options, here are some alternatives to try:
- Broccoli
- Cauliflower
- Asparagus
- Green beans
- Zucchini
- Cabbage
- Kale
- Spinach
- Mushrooms
- Radishes
These low-carb vegetables all make excellent alternatives to brussels sprouts on a ketogenic diet.
FAQs
Are brussels sprouts keto approved?
Yes, brussels sprouts are low enough in net carbs to be included in a keto diet. With only 8g net carbs per cup, brussels sprouts can fit into your daily carb allowance.
Can you eat brussels sprouts on keto?
Brussels sprouts can definitely be eaten on the keto diet. They are a nutrient-dense, high fiber, low carb vegetable. Enjoy brussels sprouts roasted, sautéed, shredded raw, or blended into recipes.
Are brussels sprouts high in carbs?
While brussels sprouts do contain 12g total carbs per cup, the 4g of fiber make them low in digestible net carbs. The 8g net carbs is low enough to eat brussels sprouts on keto.
Do brussels sprouts kick you out of ketosis?
It’s unlikely that brussels sprouts alone would kick you out of ketosis given the low net carb amount. Consuming high volumes may impact ketosis, so portion control is advised.
Can you eat too many brussels sprouts on keto?
It’s possible to overdo it on any veggie, even keto-friendly options like brussels sprouts. Stick to 1 cup cooked brussels sprouts per day to keep net carbs in a ketogenic range.
Conclusion
Brussels sprouts are a green vegetable that can definitely be included in a ketogenic diet. They are low in carbohydrates and rich in nutrients. Enjoy brussels sprouts roasted, sautéed, shaved raw, or blended into recipes to get all their nutritional benefits while following a keto meal plan.
