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Brussels Sprout Chips

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5 from 12 votes
By Carine Claudepierre - - 2 Comments
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These Crispy Brussels Sprout Chips are crispy low-carb keto chips made from Brussels sprouts.

They are a great low-carb alternative to potato chips with only 3 grams of net carbs per serving.

Plus, they are gluten-free,dairy-free, and vegan-friendly.

Brussel Sprout Chips

Brussels sprouts are a polarizing vegetable. Some people love them, while some can’t stand their flavor.

But believe me, I will make you love Brussels sprouts with this recipe, and you don’t have to be on a keto diet to approve! Even my kids love this recipe, and it’s actually a great, fun way to eat this vegetable.

Are Brussels Sprouts Keto?

Yes, Brussels sprouts are keto-friendly vegetables that you should add to your keto weekly meal plan. In fact, Brussels sprouts contain only 43 kcal per 100 grams and 5 grams of net carbs.

Plus, they are high in fiber, keeping you full for longer and improving your gut health.

Brussel Sprout Chips

How To Make Brussels Sprout Chips

All you need to make these crispy veggie chips are a few simple ingredients and preferably an air fryer. I also provide the oven method, but the air fryer one works better.

Ingredients

  • Brussels sprouts
  • Olive oil or any high-smoke point oil like avocado oil or MCT oil.
  • Paprika or smoked paprika for a smoky flavor.
  • Cumin
  • Sea salt
  • Pinch of black pepper
  • Garlic powder
  • Optional – grated parmesan cheese to serve

Peel Off The Brussels Sprouts

It’s so easy to make chips out of Brussels sprouts! The trick is to cut off the sprout feet nicely to release the outer leaves of the Brussels sprout.

Of course, you won’t be able to peel it off entirely, and you will have the inner part left that you could later use in my roasted Brussels sprouts recipe or a keto winter soup.

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How to make Brussel Sprout Chips

Massaging The Leaves

In a large bowl, stir oil and spices. Then, add the Brussels sprout leaves and use your hands to massage into the oil mixture until all leaves are covered with oil.

Cooking

There are two ways to cook the chips.

My favorite way is the air fryer because it’s faster and the crisp is on top!

But I’m sharing both methods so you can choose your favorite based on the appliance you have on hands.

Air-Fryer Brussels Sprouts

Place the leaves in a single layer in the air fryer basket.

Air fry for 12 minutes at 400°F (200°C), shaking the basket halfway. If the leaves overlap when shaking the basket, use a spoon to spread them, ensuring they crisp well.

Oven-Baked Brussels Sprouts

Preheat the oven to 400°F (200°C). Line a large baking sheet, or two sheets, with parchment paper.

Lay the chips in a single layer on the sheets, making sure they don’t overlap.

Bake the sprouts for 20-25 minutes or until crispy and golden.

Brussel Sprout Chips

Serving Veggie Chips

These Brussels sprout chips won’t crisp for very long so serve them immediately!

They are delicious on their own as a side dish or topped with grated parmesan and extra salt and pepper if needed.

You can also serve these as an appetizer or snack with some creamy dipping sauce recipes below.

Storage

You can prepare the chips the day before, store them in the fridge, and air fry or bake them just before serving.

However, the air-fried chips won’t store very well. They soften and get soggy.

Nutrition

One serving of Brussels chips is about 1/2 cup and contains only 3 grams of net carbs, 2.4 grams of fiber, and only 57 calories.

It’s a great snack in the afternoon with some cheese sticks, cured meat, or keto dipping sauce.

It’s also a nice appetizer for game day or birthday parties.

What To Do With Leftovers

As mentioned above, since you are peeling off the outer leaves of the sprouts, you will have the middle part of the sprouts left.

Store them in the fridge and cook them the next day following my roasted Brussels sprout recipe or add them to cabbage soup!

Have you made Brussels Sprouts Chips? Share a comment and review below to tell me how much you love them.

XOXO Carine

Recipe Card

Brussel Sprout Chips

Brussels Sprout Chips

3.1gNet Carbs
5 from 12 votes
Brussels Sprout Chips are an easy keto low-carb chips recipe made from healthy Brussels sprouts.
Author: Carine
Prep Time: 10 mins
Cook Time: 12 mins
Total Time: 22 mins
Yield: 4 servings
Serving Size: 1 serving (1/2 cup)

Recipe Macros

Net Carbs 3.1g
Fat 3.8g
Protein 2g
Calories 57.7kcal

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5 from 12 votes
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Ingredients

Optional

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Instructions

  • Cut each Brussels sprout stem and peel off the outer leaves. You won't be able to peel off the entire sprouts, the inner leaves are smaller and stick to together. Set aside the part of the Brussels Sprouts you won't use in this recipe to make my roasted Brussels sprouts recipe.
  • You should obtain 2 – 2 1/2 cups of leaves, depending on the size of your sprouts.
  • In a large bowl, combine oil and all the spices – except the parmesan.
  • Place the Brussels Sprout Leaves in the bowl and use your hands to massage with oil mixture until all leaves are well coated.
  • Place the Brussels sprout leaves in a single layer in the air fryer basket – make sure they don't overlap, or they won't crisp as much.
  • Air fry for about 10-12 minutes, shaking the basket halfway and checking often to stop just when the chips are crispy – don't overbake, or they burn easily.
  • Serve immediately with grated parmesan on top if desired or dipping sauce of your choice. The chips soften fast, so it's better to enjoy them immediately.
  • Repeat the process above with the remaining uncooked chips.
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Nutrition Facts
Brussels Sprout Chips
Amount Per Serving (1 serving (1/2 cup))
Calories 57.7 Calories from Fat 34
% Daily Value*
Fat 3.8g6%
Saturated Fat 0.5g3%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.6g
Sodium 160.4mg7%
Potassium 236.8mg7%
Carbohydrates 5.5g2%
Fiber 2.4g10%
Sugar 1.3g1%
Protein 2g4%
Net Carbs 3.1g
Vitamin A 677.1IU14%
Vitamin C 48.2mg58%
Calcium 27.5mg3%
Iron 1.1mg6%
Magnesium 14.9mg4%
Zinc 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.
Keto Brussel Sprout ChipsKeto Brussel Sprout Chips

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    2 Thoughts On Brussels Sprout Chips
  1. When we roast Brussels sprouts, the burnt pieces that fall off are the best part!

    I wonder how roasted Brussels sprouts would be with these spices, instead of just sea salt and pepper?

Disclaimer

The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.

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