Brussels Sprout Chips
By Carine Claudepierre
Published on 03/14/2022 - Last updated on 05/15/2023
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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.
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 Healthy?
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.
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 – I recommend making this recipe as a way to reuse waste created by a Brussel Sprout recipe.
- 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, Oven Roasted Brussel Sprouts, Air Fryer Brussel Sprouts, Asian Brussel Sprouts, or a keto winter soup.
Massaging The Leaves
In a large bowl, stir oil and spices. Then, add the Brussels sprout leaves and use your hands to massage them 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 han
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 to 25 minutes or until crispy and golden.
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 Instructions
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.
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Brussels Sprout Chips
Ingredients
- 17 oz Brussels Sprouts giving about 8oz of Brussels leaves
- 1 tablespoon Olive Oil
- 1 teaspoon Paprika
- ½ teaspoon Cumin
- ¼ teaspoon Sea Salt
- 1 pinch Black Pepper
Optional
- 1-2 tablespoon Grated Parmesan
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 at 400°F (200°C), shaking the basket halfway and often checking 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.
Tools
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Nutrition
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
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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.
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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?
They would be amazing, a must try!