Low-Carb Brussels Sprouts Casserole | KetoDiet Blog



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I’m not going to lie; I adore Brussels Sprouts. My favourite way to eat them is a big bowl of new season sprouts, steamed and served with butter and salt. Perfect.

However, I totally understand that not everyone feels that way about these delicious little flavour bombs.

This casserole wraps your sprouts in a gentle blanket of creamy, cheesy goodness and is finished off with crispy, crunchy pancetta pieces. Sounds like the perfect low-carb side for this year’s Thanksgiving table!

Keep a container of the crisped up pancetta or bacon in the fridge for sprinkling over eggs, avocados or on salads. Enjoy!

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Hands-on Overall

Nutritional values (per serving)

Net carbs8.2 grams

Protein13.5 grams

Fat26.3 grams

Calories329 kcal

Calories from carbs 10%, protein 17%, fat 73%

Total carbs13.4 gramsFiber5.1 gramsSugars3.9 gramsSaturated fat14.8 gramsSodium627 mg(27% RDA)Magnesium40 mg(10% RDA)Potassium582 mg(29% EMR)

Ingredients (makes 6 servings)

  • 1 kg fresh Brussels sprouts, trimmed and halved (1.76 lb)
  • 2 tbsp ghee or butter (30 ml)
  • 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
  • 1/2 cup grated Swiss cheese such as Gruyere or similar melty cheese (60 g/ 2.1 oz)
  • 1/2 cup grated cheddar cheese (57 g/ 2 oz)
  • 1/4 cup cream cheese (60 g/ 2.1 oz)
  • 1 garlic clove, minced
  • 6 slices of pancetta or bacon, crisped and crumbled (90 g/ 3.2 oz)
  • salt and pepper, to taste
  • Optional: fresh parsley, to taste

Instructions

  1. To crisp your pancetta, lay the strips out on an oven rack and cook at 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional), for 10 minutes until crispy. They will crisp further as they cool, so don’t overcook them.
  2. Reduce the heat to 190 °C/ 375 °F (fan assisted), or 210 °C/ 410 °F (conventional).
    Low-Carb Brussels Sprouts Casserole
  3. In a saucepan, place the cream, cream cheese and season with salt and pepper.
    Low-Carb Brussels Sprouts Casserole
  4. Heat the ghee in an oven safe skillet and add the Brussels Sprouts and garlic. Sauté until the sprouts are tender but not soft.
    Low-Carb Brussels Sprouts Casserole
  5. Add the cream mixture and toss to combine. Add half of the pancetta and stir through the casserole.
  6. Bake for a further 15 minutes, until the cheese has browned and the sprouts are softened.
    Low-Carb Brussels Sprouts Casserole
  7. Remove from the oven and garnish with remaining pancetta and optionally fresh herbs to taste.
  8. Store in the fridge, in a covered container, up to four days.
    Low-Carb Brussels Sprouts Casserole

Ingredient nutritional breakdown (per serving)

Net carbs Protein Fat Calories
Brussels sprouts, fresh
6.9 g 4.5 g 0.4 g 57 kcal
Ghee
0 g 0 g 5 g 45 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.5 g 0.4 g 7.6 g 73 kcal
Cheese, Swiss , Gruyère
0 g 3 g 3.2 g 41 kcal
Cheddar cheese
0.3 g 2.2 g 3.1 g 38 kcal
Cream cheese, soft (full-fat)
0.3 g 0.7 g 2.8 g 25 kcal
Garlic, fresh
0.2 g 0 g 0 g 1 kcal
Pancetta (Italian bacon)
0 g 2.7 g 4.2 g 49 kcal
Salt, pink Himalayan rock salt
0 g 0 g 0 g 0 kcal
Pepper, black, spices
0 g 0 g 0 g 0 kcal
Total per serving
8.2 g 13.5 g 26.3 g 329 kcal

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