Low in calories and rich in protein, Brussels sprouts contain so many nutritional benefits that they are at the top of the superfoods list.

Kcal: 200 Proteins: 6 Fat: 17 Net Carbs: 4.8

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  • Preparation Time

    15 minutes
  • Cooking Time

    18 minutes
  • Difficulty Rating

  • Health Level

  • Serves



  • Brussels sprouts, ¾ pound (328 g)
  • Bacon, 4 slices (104 g)
  • Olive oil, 2 Tbsp (27 g)
  • Garlic, 1 garlic clove (4 g)
  • Black pepper, ⅓ tsp (1½ g)


  1. Steam the Brussels sprouts until just tender, about 6 minutes.
  2. Chop bacon into cubes and Brussels sprouts in halves.
  3. Fry the bacon until crispy (3-4 minutes), then drain on towel.
  4. In a pan, warm the olive oil over medium/low heat for 1 minute, add garlic and then the sprouts.
  5. Stir for 5 minutes until ready.
  6. Add the bacon to the pan, cook for another minute.
  7. Add black pepper on top and serve

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Comments 90

    • Hi, Jlaclacerte. You need to have more fat than carbohydrate or protein combined so that the body is forced to use it for fuel, and therefore produce ketones. When there is a high level of ketones in the body, that is ketosis, and that is what my lend benefits.

      • I’m not understanding my calories are suppose to be 1500-1600 and my keto Marcos are 75 percent fat 15 percent protein and 10 percent carbs. When I do my menu for the day the calories are 2325 fat is 96 protein is 191and carbs are 62. THIS is kind of high don’t you think?

        • Hi, Efrench2011. Your menus provide an average of 2200 calories and 30 grams of available carbohydrate per day (the relevant number, rather than total carbohydrates). The reason the calories are at that level is because that amount at your current weight will enable gradual, healthy weight loss. If the calorie amount is too low – like 1500-1600 right now – you will risk rebound weight gain after any loss, and may even end up heavier than you were before. As you lose weight here, the calories allotted to you will decrease as well, until you reach a healthy weight and are allotted 1600 calories a day to maintain it.

  1. it would be nice, possible here but dont see it, to show carb intake. I am doing a Keno diet along with prostate cancer treatment and would like this number to ensure I am within 10% guidlines being used in government human trials.

    • Hi, Bduff. No problem 🙂
      1. Deselect “keto” from the “Dietary Needs” section of your profile (lower right area).
      2. Generate a new menu
      3. Click on the edit tool (pencil icon) at the upper right of each meal header, then make food choices to match the pattern offered, with the following substitutions to make it keto:
      * 2 fat exchanges for each carbohydrate exchange
      * a vegetable exchange for each fruit exchange (or low-carbohydrate fruits like cantaloupe and raspberries)
      * for the sweet exchange, use a high-fat, low-carbohydrate choice like dark chocolate

    • Hi, Amy33. To switch over to the regular low-carbohydrate route, deselect “keto” from the “Dietary Needs” section of your profile (lower right area), then generate a new menu. There will be instructions there regarding adjusting to your tastes, guided by our color coding system, wherein the foods in the lighter blue shades are the healthiest.

    • Hi, Alicia7669. Yes, you can drink coffee here – it all depends what you put in it. If you like it sweetened, we recommend a high-quality all-natural option like Stevia with erythritol. For whiteners, only natural options – unsweetened almond milk, coconut milk, half-and-half, etc., a few tablespoons throughout the day. If you use much more, you will need to cut back on foods a little, because these things add up.

      • Hello I am getting my food to get started on keto. It wouldn’t hurt for me to lose weight but I’m mainly trying to lower my cholesterol & triglycerides. My niece said her numbers decreased in half by month 5. Which is better for my purpose? Keto or low carb?

        • Hi, Ccdcc. It depends on the reason for your elevated cholesterol and contributors to high triglycerides – there may be sensitivity to saturated fats, which are high in the keto plan, but not the low-carbohydrate plan. I would suggest to start with the latter.

    • Hi, Alicia7669. The snack is a serving of vegetables, so yes it is recommended. You can have it whenever you want, including as part of another meal. You can choose when to eat in general, but we do recommend that the bulk of your food be eating when you are most active, and to try to keep similar times each day, if you can.

    • Hi, esumaran. The keto plan has three meals plus one snack, whereas the low-carbohydrate plan has three meals plus three snacks. This is because of how the nutrients affect your metabolism.
      If you would like the 3+3 arrangement for your keto menus, please let me know, and I will explain who to do that.

        • Hi, Conshock. I see that you are indeed signed up for keto here. The keto plan is very high in fat, with nearly no carbohydrates, and adequate protein; the menus feature three meals plus one snack (“3+1”), all recipes. The low-carbohydrate plan features about 45% or less of energy from carbohydrates, with moderate fat, and high protein; the menus feature three meals plus three snacks (“3+3”), with some recipes but mostly generic foods to allow you more freedom in meal preparation.
          If you would like the 3+3 arrangement for your keto menus, please let me know, and I will explain how to do that.

  2. In my opinion, 2 adjustments should be made to the recipe. First, the salt in the ingredient list in not mentioned in the instructions. I added it at the last step with the pepper. However, the bacon offers sufficient saltiness, so I believe it’s overkill. Second, the brussel sprouts need to be cooked a lot longer to be softer in texture and taste. Recommend steaming or heating up brussel sprouts in microwave before cooking to pre-cook, then the 5 minutes should be plenty to brown and absorb the garlic/bacon flavors.

    Otherwise, I will be cooking again…with a few adjustments.

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