Dinner, keto, Lunch

Skinny Girl Keto Smashed Brussel Sprouts

Makes 4 Servings

Watch out! These Brussel sprouts are addicting! What a fun way to eat brussel sprouts. Usually, I like to drown my brussel in butter. I could never complain about anything covered in butter, but this time, I am trying a new method. Smokey and delicious baked brussel sprouts with parmesan cheese. Yum. They are sweet, crispy around the edges, and the cheese on top puts these little morsels on another level.

I like to make this as a side dish with baked chicken, fish, or as a snack. Trust me they are good on their own.

Let’s make some crispy Keto-friendly smashed brussel sprouts!

Other cheeses to consider:

-Smoked Gouda

-Sharp or mild cheddar cheese


-Monterey Jack


1/2 pound brussel sprouts

2 tablespoons olive oil

1/2 teaspoon smoked chipotle powder

1-2 cloves of garlic, finely chopped

1/2 teaspoon onion powder

1/2 cup shredded parmesan cheese (or any melting cheese)

Salt & Pepper to taste

Pinch of cayenne pepper (optional)


Preheat oven to 400 °Fahrenheit

1.) Bring a large pot of salted water to a boil. Add fresh brussel sprouts and cook until tender, about 10 minutes.

2.) Drain the water and put brussels into an ice bath just enough to cool them down. After the sprouts have been shocked in ice water, transfer blanched spouts into a mixing bowl. Add the spices, olive oil, and fresh garlic–gently toss until brussels are well-coated with the ingredients.

3.) Smash the sprouts using the end of a glass, mason jar or with the palm of your hands (if using your hands, make sure to protected your hands with parchment paper) and smash them into a flat pancake.

4.) Put the smashed brussel sprouts on a baking sheet lined with parchment paper. Place each one 1/2 inch apart and top with freshly grated parmesan cheese or any type of melting cheese.

5.) Bake for 15-20 minutes or until the bottom is nice and crispy and the cheese has melted. Serve as a side dish.


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