Keto air fryer Brussels sprouts
June 29, 2026 · 1 min read
The air fryer turns Brussels sprouts into the best version of themselves: charred, crisp-edged, and caramelized, the way a roasting pan does but in a third of the time. With bacon crisping alongside and parmesan tossed through at the end, they go from a vegetable you tolerate to one you fight over — all for about 6g net carbs a serving.
Cut-side down and a shake halfway through are what get you the deep char on the flat faces.
Ingredients
- 1.5 lb Brussels sprouts, halved
- 4 slices bacon, chopped
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/3 cup shaved Parmesan
- Salt and pepper
- Squeeze of lemon (optional)
Steps
- Trim and halve the Brussels sprouts. Toss them with the olive oil, garlic, salt, and pepper.
- Add the chopped bacon and toss again so it's distributed through the sprouts.
- Tip into the air fryer basket — cut-side down where you can — in as close to a single layer as possible.
- Air fry at 380°F (190°C) for 12–15 minutes, shaking the basket halfway, until the sprouts are charred and crisp and the bacon is cooked.
- Toss with Parmesan and a squeeze of lemon, and serve.
Notes and swaps
Halving the sprouts exposes flat faces that crisp and char; leave tiny ones whole. Shake the basket once or twice so they brown evenly. The bacon renders as it cooks and seasons the whole batch. A squeeze of lemon or a drizzle of sugar-free balsamic glaze at the end balances the richness. Serve alongside chicken tenders or any protein from the same air fryer.
Already eaten today? Copper Keto Companion keeps your running total, so you'll know whether a serving fits under your carb ceiling before you plate it.