Creamy Brussel Sprout Casserole (Low-Carb)
Creamy Brussels Sprout Casserole with Bacon and Crispy Topping is an amazing side dish to share with friends and family. Even the biggest opponents of Brussels sprouts will love this cheese casserole dish! Whip up this keto Brussels Sprout Casserole recipe for your holiday gatherings for a comforting yet healthy low-carb side dish. It was […]

Creamy Brussels Sprout Casserole with Bacon and Crispy Topping is an amazing side dish to share with friends and family. Even the biggest opponents of Brussels sprouts will love this cheese casserole dish!

Creamy Brussels Sprout Casserole - Keto, Low Carb Cheese Brussels Sprouts with Crispy Topping

Whip up this keto Brussels Sprout Casserole recipe for your holiday gatherings for a comforting yet healthy low-carb side dish.

It was only a matter of time to cook Brussels sprouts in a casserole dish, right? Can I have a high five? Down? On the side?

Don't cancel me.

It has been brought to my attention several times over the years that some people do not like Brussels sprouts. As is the case with most foods, I really believe that the appreciation depends on how the dish has been prepared.

For me it's easy Brussels sprouts sautéed in butter and garlic recipe is absolute perfection.

… But I'm not about to refuse Brussels sprouts with cheese, no question, no how!


That's where this easy creamy cheese casserole comes in. It's a real swaddle of brussels in a nice creamy sauce with a crispy bacon crumble filling.

Brussels sprouts with cheese gratin

You could call it au gratin Brussels sprouts for another way of looking at it 😉

Why use coconut milk instead of cream ?:

The creamy sauce in this Brussels sprout casserole is a combination of whole canned coconut milk, gluten-free all-purpose flour, grated cheese, and sea salt. Many people who have problems with dairy will accept some. types of dairy products.

I have generally found that those who have dairy issues struggle with fresh dairy products like milk, cream, sour cream, etc., but are fine with cheese. I fall into that camp, so whenever I cook something that calls for a creamy sauce, I use canned coconut milk instead of milk or cream.

If you and all of your guests are fine with dairy, feel free to substitute canned coconut milk for 2 cups heavy cream.

Keto Grain Free Brussels Sprouts Casserole with Bacon - Cheese Brussels Sprouts are an amazing side dish

Ingredients for Keto Brussel Sprout Casserole:

Bacon: We chop up some delicious thick bacon and cook it in a large skillet until the pieces are good and crisp. The bacon fat is used to cook the onion and Brussels sprouts, and we reserve the crispy bacon for the garnish.

Onion and garlic: By adding a lot of flavor to the dish, the onion and garlic go a long way in making this casserole even more appetizing.

Brussels sprouts: The star of the casserole! Simply chop 1 ½ lbs of Brussels sprouts in half (or buy pre-chopped!) To make that extra creamy casserole dish a reality.

Canned coconut milk (or cream): I use canned coconut milk to make a dairy free cream sauce for the Brussels sprouts. The sauce becomes nice and thick and keeps the Brussels sprouts even more gooey and appealing. You can't taste the coconut, I promise! If you prefer to use dairy products, simply replace them with 2 cups of cream.

Gluten Free All Purpose Flour: In order to thicken the coconut milk, we use a few tablespoons of gluten free all purpose flour. If you're not gluten-free, feel free to use regular all-purpose flour.

If you are on a strict low-carb diet, you can skip the flour, but you will need to cook the coconut milk for around 30-40 minutes to condense. The flour helps make the sauce nice and thick very quickly so you can move on to your next task. Also, note that 2 tablespoons of flour doesn't affect the carb count much, as you get 6-8 servings of this dish 🙂

Grated cheese: Everyone's favorite part! We add shredded cheese (I make a combination of jack cheese and cheddar cheese) to the sauce to keep the Brussels sprouts goo status HIGH! Do not hesitate to incorporate your favorite cheese (s). Gruyère, gouda and even goat goat are all fabulous ideas!

Almond powder: To add a bit of crunch and texture to the pan, we combine almond flour with avocado oil for the easiest grain-free filling known to man. You can easily skip the almond flour if you don't have it on hand - it won't make or break the recipe.

Sea salt and nutmeg: Flavor blasters! I use sea salt in every component of this recipe - sautéed Brussels sprouts in a creamy sauce and even with an almond flour filling. Use sea salt according to your personal taste and go light if you're serving customers who don't like well-seasoned dishes.

Nutmeg brings a holiday essence to the recipe, a taste of earth and nutty. REMEMBER: a little goes a long way, so be careful (don't be like your favorite bartender). Don't hesitate to ignore it if you don't have it on hand.

Keto Grain Free Brussels Sprouts Casserole with Bacon - Cheese Brussels Sprouts are an amazing side dish

Let's do it!

How to make a casserole of Brussels sprouts with cheese:

Add the chopped bacon to a large skillet or wok and heat over medium-high heat. Cook, stirring occasionally, until all the bacon pieces are tender and crisp. Use a slotted spoon to remove the crispy bacon from the pan, leaving the fat behind.

Keeping the heat medium-high, add the chopped onion to the pan. Cook the onion until it becomes pleasant and fragrant, about 1 minute, before adding all the chopped Brussels sprouts. Stir well and cover the pan. Cook, stirring occasionally, until the Brussels sprouts and onion are softened, about 10 to 12 minutes.

Preheat the oven to 400 degrees F.

Transfer the Brussels sprouts and onions to a large casserole dish.

Return the pan to the stove (still over medium-high heat) and add the can of whole coconut milk. Bring the coconut milk to a boil, then stir in the gluten-free all-purpose flour (or regular all-purpose flour). Add about ½ teaspoon of sea salt and ¼ teaspoon of black pepper (salt the sauce to taste). Keep whisking constantly at the boil until the mixture is very thick. Remove from the heat and stir in the grated cheese until melted.

Pour the sauce mixture over the Brussels sprouts and stir well until well coated.

Add almond flour to a measuring cup or larger bowl, add a pinch of sea salt with 2 tablespoons of avocado oil. Stir the mixture well so that the almond flour is lightly coated with oil.

Sprinkle the cooked bacon and almond flour over the casserole dish. Bake on the center rack of a preheated oven, 12 to 18 minutes (I keep mine for 15 minutes), until the sauce is bubbly and the topping is golden brown. Serve immediately and enjoy!

Keto Grain Free Brussels Sprouts Casserole with Bacon - Cheese Brussels Sprouts are an amazing side dish

More healthy side dishes for the holidays:

Brussels sprouts with cheese on the parade !!

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to verify it. Thank you for your support!

If you make this recipe, feel free to share a photo and tag @TheRoastedRoot on Instagram!

Brussels sprouts with cheese gratin

Creamy Brussels Sprout Casserole

Creamy Brussels sprout casserole for a healthy, low-carb side dish

Impression
  1. Add the chopped bacon to a large skillet or wok and heat over medium-high heat. Cook, stirring occasionally, until all the bacon pieces are tender and crisp. Use a slotted spoon to remove the crispy bacon from the pan, leaving the fat behind.

  2. Keeping the heat medium-high, add the chopped onion to the pan. Cook the onion until it becomes pleasant and fragrant, about 1 minute, before adding all the chopped Brussels sprouts. Stir well and cover the pan. Cook, stirring occasionally, until the Brussels sprouts and onion are softened, about 10 to 12 minutes.

  3. Preheat the oven to 400 degrees F.

  4. Transfer the Brussels sprouts and onions to a large casserole dish.

  5. Return the pan to the stove (still over medium-high heat) and add the can of whole coconut milk. Bring the coconut milk to a boil, then stir in the gluten-free all-purpose flour (or regular all-purpose flour). Add about ½ teaspoon of sea salt and ¼ teaspoon of black pepper (salt the sauce to taste). Keep whisking constantly at the boil until the mixture is very thick. Remove from the heat and stir in the grated cheese until melted.

  6. Pour the sauce mixture over the Brussels sprouts and stir well until well coated.

  7. Add almond flour to a measuring cup or larger bowl, add a pinch of sea salt with 2 tablespoons of avocado oil. Stir the mixture well so that the almond flour is lightly coated with oil.

  8. Sprinkle the cooked bacon and almond flour over the casserole dish. Bake on the center rack of a preheated oven, 12 to 18 minutes (I keep mine for 15 minutes), until the sauce is bubbly and the topping is golden brown. Serve immediately and enjoy!

Nutritional intake

Creamy Brussels Sprout Casserole

Quantity per serving (1 in 8)

Calories 320 Calories from Fat 234

% Daily Value *

Fat 26g40%

Carbohydrates 13 g4%

4g fiber17%

Protein 11g22%

* Percent Daily Values ​​are based on a 2000 calorie diet.

Keto Brussel Sprout Casserole (or Brussel Sprouts Au Gratin) is a cheesy, creamy and healthy side dish, perfect for your holiday season!


to set yourself up for success, think about planning a saine diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious

Start slow and make changes to your eating vêtements over time. Trying to make your diet saine overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad ( full of different color vegetables ) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more saine choices to your diet.

Small Changes Matter. Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Drink Water. Consider water as one of the central components to your diet. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

People often think of saine eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a saine body.

Try not to think of certain foods as “off-limits. ” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model saine eating vêtements. Eating in front of the TV or computer often leads to mindless overeating.

Chew slowly. Take time to chew your food and enjoy mealtimes, savoring every tige. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.

Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, saine meals throughout the day ( rather than the standard three large meals ) keeps your energy up and your metabolism going.

Fruits and vegetables are the foundation of a healthy diet. They are low in kcal and nutrient abondant, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.

Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The antioxidants and other nutrients in fruits and vegetables help protect against certain genres of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a solo vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Choose saine carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole céréales tend to have a healthier heart.

Healthy carbs ( sometimes known as good carbs ) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels durable.

Unhealthy carbs ( or bad carbs ) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different céréales to find your préférés.

Make sure you’re really getting whole céréales. Be aware that the words stone-ground, multi-grain, cent pour cent wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U. S., check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.

Try mixing céréales as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to cent pour cent.

Avoid refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Good sources of saine fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts ( like almonds, hazelnuts, and pecans ), and seeds ( such as pumpkin, sesame ). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce bourrinage mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new possibilités for saine mealtimes. Beans : Black beans, navy beans, garbanzos, and lentils are good alternatives. Nuts : Almonds, walnuts, pistachios, and pecans are great choices. Soy products : Try tofu, soy milk, tempeh, and veggie burgers for a change.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole céréales, and vegetables. Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its travail. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Dairy : Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese. Vegetables and greens : Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms. Beans : For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips : Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit ! Try sparkling water with lemon or a splash of fruit juice. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

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