Easy Vegetarian Keto Brussels Sprout Casserole Recipe
Delicious Vegetarian Keto Brussels Sprout Casserole Recipe
Jump to RecipeEasy Vegetarian Keto Brussels Sprout Casserole Recipe – Brussels sprouts, often dubbed as “mini cabbages,” have come a long way from their once-dreaded reputation. In the world of low-carb and keto diets, these little green gems have emerged as the unsung heroes of the vegetable kingdom. Their transformation from ordinary veggies to culinary superstars is nothing short of remarkable, and today, we’re here to celebrate their delicious journey.
If you’re on a Keto quest or simply looking to add more low-carb delights to your table, you’re in for a treat with this perfect side dish. Our Vegetarian Keto Brussels Sprout Casserole is about to steal the spotlight. It’s a dish that combines the irresistible charm of Brussels sprouts with creamy, cheesy goodness, all while keeping your carb count in check. Whether you’re already a fan of brussels sprouts or not, this easy recipe will grab your heart and taste buds at first bite. It’s a great addition to any low carb diet…and it’s irresistibly delicious!
In this blog post, we’ll dive into the delightful world of keto Brussels sprout recipes, explore the reasons why these greens have gained a devoted following, and then, of course, unveil the secrets to crafting a casserole that’s destined to become a family favorite. So, put on your apron, preheat that oven, and get ready to embark on a low-carb culinary adventure like no other.
From its crispy, cheesy topping to the tender, garlicky Brussels sprouts nestled beneath, our Vegetarian Keto Brussels Sprout Casserole is more than just a side dish; it’s a flavorful testament to the magic that happens when simplicity meets sophistication. Let’s dive in and discover how you can create this keto masterpiece in your own kitchen.
In this Low Carb Brussel Sprout casserole we’re covering
- Low carb Brussel sprout casserole ingredients
- Keto Brussel Sprout casserole
- How to make keto Brussel sprout casserole
- Instant pot Brussel sprouts
- Keto Air fryer Brussel sprouts
- Pressure cooker Brussel sprouts recipe
- Tips and tricks for making the best Keto Brussel sprout casserole
- Delicious Low Carb Brussel Sprout casserole variations
- How to clean Brussel sprouts for cooking
- Best herbs for Brussels sprouts
- What to eat with Brussel sprouts
- How to store and reheat Brussel sprouts
- Brussel sprouts nutritional information
- Keto Brussels sprouts casserole FAQs
Low carb Brussel sprout casserole ingredients
1. Brussels Sprouts: These vibrant green veggies are the star of the show! They provide a satisfying crunch and earthy flavor while keeping the dish low in carbs.
2. Grated Sharp Cheddar Cheese: Cheddar cheese adds rich creaminess and a burst of cheesy goodness to the casserole. Its melty texture is irresistible in creating the cheesy sauce.
3. Heavy Cream: The heavy cream is your secret weapon for creating a velvety sauce that coats every Brussels sprout, making each bite heavenly.
4. Vegetable Broth: Vegetable broth infuses the dish with savory depth and moisture, ensuring your casserole is packed with flavor and a creamy sauce layer.
5. Minced Garlic: Garlic is your aromatic hero, delivering a delightful punch of flavor that enhances the overall taste.
Seasonings and more
6. Dried Thyme or Italian Seasoning: This herb blend contributes a fragrant and herby essence to elevate the dish. It’s the seasoning that ties everything together.
7. Paprika: Paprika brings a warm, smoky note to the casserole, lending depth and a hint of spice.
8. Salt and Pepper: These kitchen essentials are your flavor enhancers. They balance and season the casserole to perfection, making sure each bite is seasoned just right.
9. Grated Parmesan Cheese (Optional): For those seeking an extra layer of savory goodness, Parmesan cheese can be sprinkled on top. It adds a delightful cheesy crust when baked.
10. Cooking Spray or Oil for Greasing: This ensures that your casserole doesn’t stick to the dish and helps with that perfect golden finish.
With these carefully selected ingredients, you’ll create a low-carb keto Brussels Sprout casserole that’s bursting with flavor and satisfaction. It’s a delicious way to enjoy a comforting meal while keeping your carb intake in check. So, roll up your sleeves, and let’s get cooking!
Vegetarian Keto Brussels Sprout Casserole
Here’s a delicious Vegetarian Keto Brussels Sprout Casserole recipe with both cups and grams measurements, along with instructions for baking in the oven, making it in an Instant Pot, and preparing it in an Air Fryer:
Keto Brussel sprout au gratin Ingredients:
- about 1 pound (500 grams) Brussels sprouts, trimmed and halved
- 1/2 pound (250 grams) mushrooms, sliced
- 1 1/2 cups (150 grams) grated sharp cheddar cheese
- 1/2 cup (120 ml) heavy cream or sour cream
- 1/4 cup (60 ml) vegetable broth
- 2 cloves garlic, minced or 1-2 teaspoons garlic powder
- 1 teaspoon dried thyme, or Italian seasoning
- 1 teaspoon paprika
- 1/2 teaspoon Salt, regular or sea salt
- 1/4 teaspoon ground black pepper
- 1/4 cup (20 grams) grated Parmesan cheese (optional, for topping)
- Cooking spray or oil for greasing
Keto Brussel Sprout Casserole Instructions:
How to make Keto Brussel Sprout casserole
For Oven Baking:
1. Preheat your oven to 375°F (190°C). Grease a baking casserole dish with cooking spray or oil.
2. Steam the Brussels sprouts until they are slightly tender, about 3-4 minutes. Drain and set aside.
3. In a large mixing bowl, combine the grated cheddar cheese, heavy cream, vegetable broth, minced garlic, dried thyme, paprika, salt, and pepper to create the base of the creamy cheese sauce.
4. Add the steamed Brussels sprouts to the mixture and toss to coat them evenly.
5. Transfer the Brussels sprouts and cheese mixture to the prepared baking dish. Add the mushrooms. Sprinkle grated Parmesan cheese (if using) on top.
6. Bake in the preheated oven for 20-25 minutes or until the casserole is bubbly, and the top is golden brown.
Instant pot Brussel sprouts
Pressure cooker Brussel sprouts recipe – For Instant Pot:
1. Place the trivet or a steamer basket in the Instant Pot and add 1 cup of water. Arrange the trimmed Brussels sprouts on the trivet.
2. Close the Instant Pot, set the vent to “Sealing,” and pressure cook on high for 2-3 minutes. Perform a quick pressure release when done.
3. Remove the Brussels sprouts from the Instant Pot and set them aside.
4. In the Instant Pot, combine the grated cheddar cheese, heavy cream, vegetable broth, minced garlic, dried thyme, paprika, salt, and pepper. Select the sauté function and cook, stirring, until the mixture is well combined and slightly thickened.
5. Add the steamed Brussels sprouts and mushrooms to the cheese mixture and stir to coat.
6. Transfer the mixture to a heatproof dish, sprinkle with grated Parmesan cheese (if using), and broil in the oven for a few minutes until the top is golden brown.
7. Serve the tender brussel sprouts as a delicious healthy Keto side dish the entire family will enjoy.
Keto Air fryer Brussel sprouts
For Air Fryer tasty keto casserole:
1. Preheat your air fryer to 375°F (190°C).
2. In a mixing bowl, combine the grated cheddar cheese, heavy cream, vegetable broth, minced garlic, dried thyme, paprika, salt, and pepper.
3. Add the trimmed Brussels sprouts and mushrooms to the mixture and toss to coat them evenly.
4. Place the coated Brussels sprouts in the air fryer basket in a single layer. You may need to cook in batches depending on the size of your air fryer.
5. Air fry for 12-15 minutes, shaking the basket or tossing the sprouts halfway through, until they are tender and slightly crispy.
6. Transfer the tender Brussels sprouts with the creamy cheese sauce to a serving dish, sprinkle with grated Parmesan cheese (if using), and serve the tasty keto casserole immediately.
Enjoy your delicious Vegetarian Keto Brussels Sprout Casserole prepared in your preferred cooking method!
Slow cooker Keto Brussel sprouts casserole
Slow cooker low carb Brussel sprouts casserole Instructions:
1. Steam the Brussels sprouts until they are slightly tender, about 3-4 minutes. Drain and set aside.
2. In a large mixing bowl, combine the grated cheddar cheese, heavy cream, vegetable broth, minced garlic, dried thyme, paprika, salt, and pepper.
3. Add the steamed Brussels sprouts and mushrooms to the mixture and toss to coat them evenly.
4. Grease the slow cooker insert with cooking spray or oil.
5. Transfer the Brussels sprouts and cheese mixture to the slow cooker insert.
6. Sprinkle grated Parmesan cheese (if using) on top.
7. Cover the slow cooker with its lid and cook on the low setting for 2-3 hours or until the casserole is bubbly, and the Brussels sprouts are tender.
8. Serve the delicious Vegetarian Keto Brussels Sprout Casserole directly from the slow cooker.
The slow cooker method allows you to set it and forget it, making it a convenient way to prepare this casserole. Enjoy your meal!
Vegan Low carb Brussel sprouts casserole
To make a vegan version of this low-carb Brussels Sprout casserole, you can use the following plant-based substitutes:
1. Brussels Sprouts: No need to change anything here! Brussels sprouts are naturally vegan.
2. Vegan Cheese: Instead of dairy cheddar cheese, opt for grated vegan cheddar or any other plant-based cheese that melts well. There are many delicious vegan cheese options available in stores.
3. Vegan Heavy Cream: Replace heavy cream with a vegan alternative like coconut cream, almond cream, or soy cream. These options provide the desired creaminess without dairy.
4. Vegetable Broth: Vegetable broth remains a vegan-friendly option. Just ensure it’s labeled as vegan, as some broths may contain animal-derived ingredients.
5. Minced Garlic: Garlic is naturally vegan, so there’s no need to make any changes here.
6. Dried Thyme or Italian Seasoning: Both dried thyme and Italian seasoning are vegan-friendly herbs and seasonings.
7. Paprika: Paprika is a vegan spice and can be used as is.
8. Salt and Pepper: Salt and pepper are vegan and can be used according to your taste.
9. Vegan Parmesan Cheese (Optional): If you want that cheesy topping but without dairy, look for vegan Parmesan cheese at your local grocery store, or make your own using nuts, nutritional yeast, and seasonings.
10. Cooking Spray or Vegan Oil: Continue to use cooking spray or a vegan-friendly oil for greasing your dish.
By making these substitutions, you can transform the recipe into a delicious vegan low-carb Brussels Sprout casserole that’s both flavorful and cruelty-free. Enjoy your plant-based meal!
Tips and tricks for making the best Keto Brussel sprout casserole
Here are some tips and tricks to help you make the best vegetarian Keto Brussels Sprout casserole:
1. Select Fresh Brussels Sprouts: Choose fresh Brussels sprouts that are firm, green, and without yellowing leaves. Fresh sprouts will have the best flavor and texture.
2. Trim and Halve Evenly: When preparing the Brussels sprouts, trim the ends and halve them evenly. This ensures they cook uniformly and look appealing in the casserole.
3. Steam Before Baking: Steam the Brussels sprouts briefly before adding them to the casserole. This helps to partially cook them, so they are tender when the casserole is done without becoming overcooked.
4. Choose Quality Cheese: If you’re using vegan cheese, select a high-quality brand that melts well and has good flavor. Experiment with different vegan cheese options to find the one you like best.
5. Season Thoughtfully: Be mindful with your seasoning. Taste as you go and adjust the salt, pepper, and herbs to your preference. Balance is key in creating a flavorful dish.
6. Customize Your Herbs: Feel free to experiment with herbs. Instead of dried thyme, try rosemary, oregano, or basil to create a unique flavor profile.
Extra tips
7. Don’t Overdo the Cream: Be cautious not to use too much cream or substitute with a lower-fat vegan alternative. You want the casserole to be creamy but not overly soggy.
8. Top with Vegan Parmesan: If you’re using vegan Parmesan cheese, sprinkle it on top before baking. It adds a savory crust and extra flavor.
9. Adjust Cooking Time: Depending on your oven or cooking method (oven, slow cooker, Instant Pot, air fryer), adjust the cooking time as needed. Check for doneness and don’t overcook.
10. Let It Rest: Allow the casserole to rest for a few minutes after cooking. This helps the flavors meld together and makes it easier to slice and serve.
11. Garnish Creatively: Consider garnishing with fresh herbs like chopped parsley or chives for a burst of color and flavor.
12. Serve as a Side or Main: This casserole can serve as a delicious side dish, but it can also be a satisfying main course for a low-carb meal.
With these tips and tricks, you’ll create a mouthwatering vegetarian Keto Brussels Sprout casserole that’s sure to impress your taste buds and leave you craving more. Enjoy your homemade creation!
Delicious Low Carb Brussel Sprout casserole variations
Here are some delicious low-carb Brussels Sprout casserole variations you can try:
1. Bacon and Brussels Sprout Casserole:
- Add cooked and crumbled bacon for a smoky, savory twist. This adds an indulgent flavor that complements the Brussels sprouts beautifully.
2. Mushroom and Brussels Sprout Casserole:
- Sautéed mushrooms can be a fantastic addition. They bring an earthy flavor and extra texture to the dish.
3. Cauliflower and Brussels Sprout Casserole:
- Mix in cauliflower florets along with the Brussels sprouts to create a vegetable medley. This adds variety and lowers the carb count per serving.
4. Vegan Nutritional Yeast Topping:
- Instead of traditional Parmesan cheese, use nutritional yeast to create a vegan-friendly cheesy Keto Brussels sprouts casserole topping. It’s rich in umami flavor.
5. Creamy Alfredo Sauce:
- Use a low-carb, homemade Alfredo sauce as the base. It provides richness and creaminess without excess carbs.
6. Pesto Brussels Sprout Casserole:
- Mix in a dollop of basil pesto for a burst of herbaceous flavor. The combination of pesto and Brussels sprouts is delightful.
7. Spicy Brussels Sprout Casserole:
- Add a pinch of red pepper flakes or diced jalapeños to infuse the casserole with some heat and excitement.
8. Mediterranean Brussels Sprout Casserole:
- Incorporate Mediterranean flavors by including olives, sun-dried tomatoes, and feta cheese (or vegan alternatives). It’s a delightful fusion of tastes.
9. Buffalo Brussels Sprout Casserole:
- Toss the Brussels sprouts in Buffalo sauce before baking to create a spicy and tangy casserole with a kick.
10. Nutty Crunch Topping:
- Top the casserole with crushed almonds or walnuts before baking for added crunch and healthy fats.
11. Curry Brussels Sprout Casserole:
- Spice things up with a curry twist. Add curry powder and a dash of coconut milk for a fragrant and exotic flavor.
12. Mexican-Inspired Brussels Sprout Casserole:
- Incorporate Mexican flavors by mixing in diced tomatoes, black beans, and a sprinkle of chili powder. Top with avocado slices before serving.
Feel free to get creative and customize your Brussels Sprout casserole to your liking. These variations offer a diverse range of flavors and textures, ensuring your casserole stays exciting and delicious. Enjoy experimenting in the kitchen!
How to clean Brussel sprouts for cooking
Cleaning Brussels sprouts for cooking is a straightforward process. Here’s how to do it:
1. Inspect and Trim:
– Examine each Brussels sprout for any damaged or yellowed leaves. Remove these outer leaves by gently peeling them away with your fingers.
2. Rinse:
– Place the Brussels sprouts in a colander or a large bowl. Rinse them under cold running water to remove any dirt or debris.
3. Trim the Stem End:
– Using a sharp knife, trim a small slice from the stem end of each Brussels sprout. This step helps ensure even cooking and removes any remaining tough parts of the stem.
4. Halve or Leave Whole (Optional):
– Depending on your recipe, you can choose to halve the Brussels sprouts vertically (from top to bottom) or leave them whole. Halving them can help them cook faster and absorb flavors more evenly.
5. Soak (Optional):
– Some people like to soak Brussels sprouts in a bowl of cold water for a few minutes after rinsing. This can help remove any lingering dirt or insects. After soaking, rinse them once more under running water and drain.
6. Pat Dry (Optional):
– You can pat the Brussels sprouts dry with a clean kitchen towel or paper towels if you want to ensure they are completely dry before cooking. This is especially useful if you plan to roast or sauté them.
Once you’ve cleaned your Brussels sprouts, they’re ready to be used in your favorite recipes, whether that’s roasting, sautéing, steaming, or any other cooking method. Enjoy your delicious Brussels sprout dishes!
Best herbs for Brussels sprouts
Brussels sprouts have a hearty and slightly nutty flavor that pairs wonderfully with a variety of herbs. Here are some of the best herbs to complement Brussels sprouts:
1. Thyme: Thyme’s earthy and slightly floral notes complement the natural flavor of Brussels sprouts. Fresh thyme leaves or dried thyme can be used.
2. Rosemary: Rosemary adds a savory and pine-like aroma that pairs well with roasted Brussels sprouts. Fresh rosemary sprigs or dried rosemary can be used.
3. Sage: Sage’s earthy and peppery flavor can enhance the taste of Brussels sprouts, especially when they’re roasted or sautéed. Fresh sage leaves are ideal.
4. Garlic: While not an herb, garlic cloves or minced garlic are often used with Brussels sprouts to add a fragrant and slightly spicy kick.
5. Parsley: Fresh parsley leaves, whether flat-leaf (Italian) or curly, can provide a fresh and vibrant contrast to the rich flavor of Brussels sprouts.
6. Dill: Dill’s mild and slightly sweet flavor can offer a refreshing twist when paired with Brussels sprouts, especially in salads or lighter dishes.
More herbs and spices
7. Tarragon: Tarragon’s subtle anise-like taste can be a delightful addition when used sparingly with Brussels sprouts, lending a unique flavor profile.
8. Chives: Chopped fresh chives can provide a mild oniony flavor and a burst of color to your Brussels sprout dishes.
9. Oregano: Oregano’s earthy and slightly bitter flavor can be a good match for Brussels sprouts, especially in Mediterranean-inspired recipes.
10. Basil: Basil’s sweet and aromatic notes can be used to infuse a touch of freshness into Brussels sprout dishes, particularly in salads or light sautés.
Feel free to experiment with these herbs and even combine them to discover your favorite Brussels sprouts flavor combinations. Whether you’re roasting, sautéing, or steaming Brussels sprouts, herbs can elevate their taste to new heights.
What to eat with Brussel sprouts
For vegetarian options to enjoy with Brussels sprouts, consider these delicious pairings:
1. Quinoa Salad: Create a hearty quinoa salad with roasted Brussels sprouts, cherry tomatoes, cucumber, feta cheese, and a lemon vinaigrette.
2. Stir-Fried Tofu: Serve stir-fried tofu alongside Brussels sprouts in a flavorful sauce made with soy sauce, ginger, garlic, and sesame oil.
3. Vegetarian Pasta: Toss Brussels sprouts with whole wheat pasta, olive oil, garlic, red pepper flakes, and top it with grated Parmesan cheese.
4. Mushroom Risotto: Pair Brussels sprouts with a creamy mushroom risotto. The earthy flavors complement each other beautifully.
5. Chickpea Curry: Enjoy Brussels sprouts with a spicy chickpea curry. The creaminess of the curry balances the sprouts’ texture.
6. Baked Sweet Potatoes: Roasted Brussels sprouts make a wonderful side dish for baked sweet potatoes. Top with Greek yogurt, herbs, and a sprinkle of nuts.
More delicious side ideas
7. Veggie Burger: Accompany a veggie burger with Brussels sprouts roasted with your favorite seasonings.
8. Mashed Potatoes: Serve Brussels sprouts alongside creamy mashed potatoes for a comforting and satisfying meal.
9. Cauliflower Steaks: Roast cauliflower steaks and Brussels sprouts together, drizzle with olive oil, and season with your favorite herbs.
10. Grilled Halloumi: Grill or pan-fry halloumi cheese and serve it with a Brussels sprouts salad for a salty and savory combination.
11. Eggplant Parmesan: A classic Eggplant Parmesan pairs nicely with a side of Brussels sprouts for a well-rounded Italian-inspired meal.
12. Vegan Lentil Stew: Brussels sprouts can be a fantastic addition to a hearty vegan lentil stew, adding texture and nutrition.
13. Polenta: Creamy polenta pairs wonderfully with roasted Brussels sprouts. Top with a tomato and basil sauce for a burst of flavor.
These vegetarian options showcase the versatility of Brussels sprouts, allowing you to create a variety of tasty and satisfying meals. Whether you’re looking for a light salad or a comforting dinner, Brussels sprouts can be a delightful addition to your vegetarian dishes.
More great toppings and sides to go with Brussel sprouts
Creamy Pasta: Add Brussels sprouts to creamy pasta dishes like Alfredo or carbonara for a delightful contrast in texture and taste.
Quinoa or Brown Rice: Serve Brussels sprouts with a side of quinoa or brown rice to make a wholesome and filling vegetarian meal.
Nuts: Toasted nuts like almonds, pecans, or walnuts can add a delightful crunch to Brussels sprouts dishes, especially when sautéed or roasted.
Cranberries: Dried cranberries or cranberry sauce can provide a touch of sweetness and a burst of color when paired with Brussels sprouts.
Parmesan Cheese: Grated Parmesan cheese is a wonderful topping for Brussels sprouts. It adds a savory, cheesy element to the dish.
Balsamic Glaze: A drizzle of balsamic glaze can enhance the flavors of roasted Brussels sprouts, adding a sweet and tangy dimension.
Honey or Maple Syrup: A touch of honey or maple syrup can balance the bitterness of Brussels sprouts, making them more appealing to those with a sweet tooth.
Apples: Sliced apples can provide a refreshing contrast in texture and a hint of sweetness when paired with Brussels sprouts in salads or sautés.
How to store and reheat Brussel sprouts
Storing and reheating Brussels sprouts properly can help maintain their flavor and texture. Here’s how to do it:
Storing Brussels Sprouts:
1. Refrigeration: Store leftover Brussels sprouts in an airtight container or a resealable plastic bag in the refrigerator. Proper sealing helps prevent moisture loss and maintain freshness.
2. Whole or Halved: If you have whole Brussels sprouts or halves, keep them in the refrigerator for up to 3-5 days.
3. Prepared Dishes: For Brussels sprout dishes (e.g., roasted Brussels sprouts), store them as soon as they have cooled to room temperature. Label the container with the date to keep track of freshness.
4. Avoid Moisture: Place a paper towel at the bottom of the container or bag to absorb excess moisture, which can make the sprouts soggy.
Reheating Brussels Sprouts:
1. Oven: Preheat your oven to around 350°F (175°C). Place the Brussels sprouts on a baking sheet and reheat for about 10-15 minutes, or until they are heated through and slightly crispy. This method is great for roasted Brussels sprouts.
2. Stovetop: Heat a skillet or frying pan over medium heat. Add a small amount of oil or butter if desired. Toss the Brussels sprouts in the pan and stir occasionally until they are heated through.
3. Microwave: Place the Brussels sprouts in a microwave-safe dish, cover with a microwave-safe lid or microwave-safe plastic wrap, and heat on medium power for 1-2 minutes. Check and stir them every 30 seconds to ensure even heating.
4. Air Fryer (for roasted Brussels sprouts): Preheat your air fryer to 350°F (175°C). Arrange the Brussels sprouts in a single layer in the air fryer basket and heat for 5-7 minutes, shaking the basket halfway through.
5. Steaming (for boiled Brussels sprouts): If you have previously boiled Brussels sprouts, you can reheat them by briefly steaming for a few minutes until they are warm.
6. Reheating Prepared Dishes: For dishes that contain Brussels sprouts (e.g., casseroles), cover them with foil and reheat in the oven at 350°F (175°C) until they are heated through.
Remember that overcooking Brussels sprouts during reheating can make them mushy. Aim to reheat them just until they’re warm and still have a pleasant texture. Enjoy your reheated Brussels sprouts as a delicious leftover!
Brussel sprouts nutritional information
Brussels sprouts are a nutritious vegetable and provide various essential nutrients per serving (about 1 cup or 88 grams of cooked Brussels sprouts). Here’s the approximate nutritional information for Brussels sprouts:
Calories: 38
Protein: 3 grams
Carbohydrates: 8 grams
Dietary Fiber: 3 grams
Sugars: 2 grams
Fat: 0 grams
Vitamin C: 48 milligrams (80% of the Daily Value, DV)
Folate: 47 micrograms (12% DV)
Vitamin K: 219 micrograms (274% DV)
Manganese: 0.2 milligrams (9% DV)
Vitamin A: 604 International Units (12% DV)
Potassium: 342 milligrams (10% DV)
Vitamin B6: 0.2 milligrams (10% DV)
Choline: 17 milligrams
Calcium: 37 milligrams (4% DV)
Iron: 1.2 milligrams (4% DV)
Magnesium: 16 milligrams (4% DV)
Phosphorus: 36 milligrams (4% DV)
Copper: 0.1 milligrams (4% DV)
Brussels sprouts are particularly rich in vitamin K, which plays a crucial role in blood clotting and bone health. They are also an excellent source of vitamin C, an antioxidant that supports the immune system and skin health. Additionally, Brussels sprouts provide dietary fiber, which aids in digestion, and various other vitamins and minerals.
These values can vary slightly depending on factors such as cooking method and the size of the Brussels sprouts. Nevertheless, they are a healthy addition to your diet and offer a wide range of nutritional benefits.
Keto Brussels sprouts casserole FAQs
Yes, Brussels sprouts are keto-friendly. They are low in carbohydrates and high in fiber, making them a good choice for a keto diet.
Yes, you can use frozen Brussels sprouts, but it’s recommended to thaw and pat them dry before using in the casserole to prevent excess moisture.
To make a keto-friendly cream sauce, you can use heavy cream or a lower-carb milk alternative like almond milk or coconut milk. You can also thicken it with xanthan gum or a small amount of almond flour or coconut flour.
Yes, you can prepare the casserole ahead of time and refrigerate it before baking. When you’re ready to bake, simply remove it from the fridge and bake as directed in the recipe.
Variations and more FAQs
Keto-friendly cheese options include cheddar, mozzarella, cream cheese, Parmesan, and goat cheese. These cheeses are lower in carbs and suitable for a keto diet.
Yes, this casserole is gluten-free as long as you use gluten-free ingredients, such as gluten-free broth and seasonings.
To make a vegan version, substitute dairy-based ingredients like cheese and heavy cream with vegan alternatives. Use vegan cheese and a plant-based cream or milk.
Yes, you can freeze leftover Brussels Sprouts Casserole. Store it in an airtight container in the freezer for up to 2-3 months. Reheat in the oven or microwave when ready to enjoy.
Absolutely! Feel free to adjust the seasonings to your taste. You can experiment with different herbs, spices, or keto-friendly seasonings like smoked paprika or crushed red pepper flakes.
Brussel sprouts nutrition FAQs
Yes, Brussels sprouts are considered low in carbohydrates. They are a good choice for low-carb and keto diets because they contain relatively few net carbs per serving. In 1 cup (about 88 grams) of cooked Brussels sprouts, there are approximately 8 grams of total carbohydrates, but about 3 grams of these carbohydrates come from dietary fiber. This means that there are roughly 5 grams of net carbs in a 1-cup serving of cooked Brussels sprouts.
The fiber in Brussels sprouts not only lowers the net carb content but also provides other health benefits, including improved digestion and a feeling of fullness. As a result, Brussels sprouts are often included in low-carb and keto-friendly meal plans.
Brussels sprouts are relatively low in carbohydrates, making them a suitable choice for low-carb diets like the keto diet. Here’s an approximate breakdown of the carbohydrate content in Brussels sprouts:
– Total Carbohydrates in 1 cup (about 88 grams) of cooked Brussels sprouts:
– Around 8 grams of total carbohydrates.
– Dietary Fiber: Brussels sprouts are high in dietary fiber, providing about 3 grams of fiber per 1-cup serving.
– Net Carbohydrates: Net carbs are calculated by subtracting dietary fiber from total carbohydrates. In the case of Brussels sprouts, this results in approximately 5 grams of net carbs per 1-cup serving.
Due to their fiber content, Brussels sprouts have a lower impact on blood sugar and are often considered a keto-friendly vegetable. They can be included in a variety of low-carb and keto recipes while providing essential nutrients and fiber.
Reheating Brussel sprouts FAQs and Guide
Reheating Brussels sprouts in an air fryer is a great way to restore their crispiness and flavor.
How to reheat Brussel sprouts in air fryer Instructions:
1. Preheat the Air Fryer: Set your air fryer to 350°F (175°C) and allow it to preheat for a few minutes.
2. Prepare the Brussels Sprouts: Place the leftover Brussels sprouts in the air fryer basket. If they are whole or halved, there’s no need to cut them further.
3. Reheat: Place the Brussels sprouts in a single layer in the air fryer basket. You may want to drizzle a small amount of olive oil over them or spray them with cooking spray to help restore their crispiness. Season with a pinch of salt and pepper if desired.
4. Air Fry: Cook the Brussels sprouts in the air fryer for about 5-7 minutes. During this time, check them and shake the basket every 2-3 minutes to ensure even heating.
5. Check for Crispiness: After 5-7 minutes, check the Brussels sprouts for the desired level of crispiness. If they aren’t as crispy as you’d like, you can cook them for an additional 1-2 minutes, but be careful not to overcook and make them too dry.
6. Serve: Once they are heated through and crispy, remove the Brussels sprouts from the air fryer and serve immediately.
Reheating Brussels sprouts in the air fryer is a quick and effective method that helps maintain their texture and flavor. Enjoy your reheated Brussels sprouts!
Brussel Sprouts health FAQs
Brussels sprouts, like many cruciferous vegetables, can potentially contribute to heartburn in some individuals, although this varies from person to person. Heartburn occurs when stomach acid flows back into the esophagus, causing a burning sensation. Here are some reasons why Brussels sprouts might be linked to heartburn for certain people:
1. High Fiber Content: Brussels sprouts are rich in dietary fiber, which is generally considered healthy. However, a high-fiber diet can sometimes lead to increased gas production and bloating, potentially putting pressure on the lower esophageal sphincter (LES). When the LES weakens or relaxes, stomach acid can reflux into the esophagus, leading to heartburn.
2. Gas Production: Cruciferous vegetables like Brussels sprouts contain compounds that can produce gas during digestion. Excess gas in the stomach can contribute to increased pressure on the LES, which may trigger heartburn.
3. Individual Sensitivity: Everyone’s digestive system is unique, and some individuals may be more sensitive to certain foods than others. Some people may experience heartburn or discomfort after eating Brussels sprouts, while others may not be affected at all.
How to avoid heartburn when eating brussel sprouts
If you find that Brussels sprouts consistently lead to heartburn or discomfort for you, here are some strategies to consider:
Limit Portion Sizes: Reduce the portion size of Brussels sprouts in your meals to see if smaller amounts are better tolerated.
Cooking Methods: Experiment with different cooking methods, such as roasting or steaming, as they may be gentler on your digestive system.
Meal Timing: Avoid consuming Brussels sprouts close to bedtime, as lying down can worsen heartburn symptoms.
Hydration: Stay adequately hydrated, as proper hydration can help with digestion and reduce the risk of heartburn.
Antacids: Over-the-counter antacids may provide relief if you experience occasional heartburn.
If you frequently experience heartburn or have concerns about specific foods triggering your symptoms, it’s advisable to consult with a healthcare professional or a registered dietitian.
Brussel sprouts longevity
Brussels sprouts can last in the refrigerator for several weeks if stored properly. Here are some guidelines for storing Brussels sprouts in the fridge:
1. Whole Brussels Sprouts: If you have whole Brussels sprouts, place them in a perforated plastic bag or a loosely sealed plastic bag with small holes to allow for airflow. Store them in the vegetable crisper drawer of your refrigerator. They should stay fresh for up to 3-4 weeks.
2. Trimmed and Prepared Brussels Sprouts: If you’ve already trimmed and prepared the Brussels sprouts (e.g., halved or quartered for cooking), store them in an airtight container or resealable plastic bag. This helps to prevent moisture loss and maintain freshness. Prepared Brussels sprouts can last for about 1-2 weeks in the fridge.
3. Cooked Brussels Sprouts: Cooked Brussels sprouts should be stored in an airtight container in the refrigerator. They can last for 3-5 days.
It’s essential to check the Brussels sprouts for any signs of spoilage, such as mold, discoloration, or an unpleasant odor, before using them. If you notice any of these signs, it’s best to discard them.
Keep in mind that the storage time can vary depending on factors like the initial freshness of the Brussels sprouts and the temperature of your refrigerator. Storing them at a consistent temperature just above freezing (32°F or 0°C) can help extend their shelf life.
If you want to maximize the shelf life of your Brussels sprouts, consider blanching and freezing them for longer-term storage. This involves briefly boiling the Brussels sprouts, cooling them in ice water, and then freezing them in airtight containers or freezer bags. Frozen Brussels sprouts can last for several months in the freezer.
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DID YOU MAKE THIS VEGETARIAN KETO CASSEROLE RECIPE?
Please leave us a review in the comments below and let us know how it turned out 🙂
Easy Vegetarian Keto Brussels Sprout Casserole Recipe
Ingredients
Vegetarian Keto Brussels Sprout Casserole ingredients:
- 1 lbs (500 g) Brussels sprouts trimmed and halved
- 1/2 lbs (250g) Mushrooms sliced (can be baby Bella, portobello or mushrooms of your choice)
- 1 1/2 cups (150g) grated sharp cheddar cheese for vegan: grated vegan cheddar or any other plant-based cheese that melts well
- 1/2 cup (120ml) heavy cream for vegan: use coconut cream, almond cream, or soy cream
- 1/4 cup (60ml) vegetable broth
- 2-3 cloves garlic minced
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1/2 teaspoon Salt more to taste if needed
- ¼ teaspoon Ground Black Pepper more to taste if needed
- 1/4 cup (20g) grated Parmesan cheese (optional, for topping) for vegan: use vegan Parmesan cheese
- Cooking spray or oil for greasing
Instructions
For Oven Baking:
- Preheat your oven to 375°F (190°C). Grease a baking dish with cooking spray or oil.
- Steam the Brussels sprouts until they are slightly tender, about 3-4 minutes. Drain and set aside.
- In a large mixing bowl, combine the grated cheddar cheese, heavy cream, vegetable broth, minced garlic, dried thyme, paprika, salt, and pepper.
- Add the steamed Brussels sprouts and mushrooms to the mixture and toss to coat them evenly.
- Transfer the Brussels sprouts and cheese mixture to the prepared baking dish. Sprinkle grated Parmesan cheese (if using) on top.
- Bake in the preheated oven for 20-25 minutes or until the casserole is bubbly, and the top is golden brown.
For Instant Pot:
- Place the trivet or a steamer basket in the Instant Pot and add 1 cup of water. Arrange the trimmed Brussels sprouts on the trivet.
- Close the Instant Pot, set the vent to “Sealing,” and pressure cook on high for 2-3 minutes. Perform a quick pressure release when done.
- Remove the Brussels sprouts from the Instant Pot and set them aside.
- In the Instant Pot, combine the grated cheddar cheese, heavy cream, vegetable broth, minced garlic, dried thyme, paprika, salt, and pepper. Select the sauté function and cook, stirring, until the mixture is well combined and slightly thickened.
- Add the steamed Brussels sprouts and mushrooms to the cheese mixture and stir to coat.
- Transfer the mixture to a heatproof dish, sprinkle with grated Parmesan cheese (if using), and broil in the oven for a few minutes until the top is golden brown.
For Air Fryer:
- Preheat your air fryer to 375°F (190°C).
- In a mixing bowl, combine the grated cheddar cheese, heavy cream, vegetable broth, minced garlic, dried thyme, paprika, salt, and pepper.
- Add the trimmed Brussels sprouts and mushrooms to the mixture and toss to coat them evenly.
- Place the coated Brussels sprouts in the air fryer basket in a single layer. You may need to cook in batches depending on the size of your air fryer.
- Air fry for 12-15 minutes, shaking the basket or tossing the sprouts halfway through, until they are tender and slightly crispy.
- Transfer the Brussels sprouts to a serving dish, sprinkle with grated Parmesan cheese (if using), and serve immediately.
- Enjoy your delicious Vegetarian Keto Brussels Sprout Casserole prepared in your preferred cooking method!