Keto Bacon Brussels Sprouts
Crispy roasted Brussels sprouts tossed with smoky bacon, garlic, and Parmesan for a fast keto side. Just 4.8g net carbs per serving and ready in 35 minutes total, it's the savory low-carb vegetable everyone fights over at dinner.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
Smoky bacon, caramelized roasted Brussels sprouts, and salty Parmesan come together in this crowd-pleasing keto side that's ready in about half an hour. It's the kind of low-carb vegetable dish that disappears off the plate before the main course is even served.
Ingredients
- 1 lb Brussels sprouts, trimmed and halved
- 4 slices thick-cut bacon, chopped
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic, minced
- 1/4 cup grated Parmesan cheese
- 1 teaspoon Dijon mustard
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C) and line a large rimmed baking sheet with parchment.
- 2
In a skillet over medium heat, cook the chopped bacon until crisp, about 6 minutes. Transfer bacon to a paper-towel-lined plate, reserving 1 tablespoon of the rendered fat.
- 3
In a large bowl, toss the halved Brussels sprouts with the olive oil, reserved bacon fat, garlic, salt, pepper, and red pepper flakes until evenly coated.
- 4
Spread the sprouts cut-side down in a single layer on the baking sheet. Roast for 20-25 minutes, until deeply browned and crisp at the edges.
- 5
Whisk the Dijon mustard and apple cider vinegar together. Drizzle over the hot sprouts, then toss with the crispy bacon and grated Parmesan.
- 6
Serve immediately while warm and crisp.
Tips & notes
- Roasting the sprouts cut-side down is the key to caramelized, crispy edges — don't crowd the pan or they'll steam instead of brown.
- Swap Parmesan for crumbled blue cheese or a handful of toasted pecans to change up the flavor while keeping it keto.
- Leftovers keep 3 days refrigerated; reheat in a hot skillet or air fryer to bring back the crisp.
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Frequently asked questions
- How many carbs are in keto bacon brussels sprouts?
- Each serving has 4.8g net carbs (8.8g total carbs minus 4g fiber), 232 calories, 9g protein, and 18g fat. This recipe makes 4 servings.
- Are Brussels sprouts keto-friendly?
- Yes. Brussels sprouts are a low-carb, high-fiber cruciferous vegetable. A half-cup serving has only about 2-3g net carbs, so they fit comfortably into a keto diet when portioned and paired with healthy fats like bacon and olive oil.
- Can I make this in an air fryer?
- Absolutely. Cook the bacon separately, toss the sprouts with the fats and seasonings, then air fry at 375°F for 12-15 minutes, shaking the basket halfway through. Finish with the vinegar, bacon, and Parmesan.
