It’s breakfast time!
Crispy, toasted, savory Brussels sprouts with 2 sunny side-up eggs. That’s my new favorite breakfast right now. The best part of this is : it’s a keto breakfast. That’s right, low-carb and full of goodness.
I call it Keto Brussels Sprouts Eggs. You can call it whatever you want.
Are Brussels Sprouts Keto ?
Yes they are. One cup of Brussels sprouts (83g) has 8g of total carbohydrates and 3.3g of fiber. That’s 4.7g net carbs, which is great if you’re trying to keep your total carb count on the low side.
But Brussel sprouts are also packed with micro nutrients which makes them a great breakfast food. Great I say.
Check this out. For one cup of Brussels sprouts (uncooked) here is what you get:
- 125% Recommended daily value of VITAMIN C
- 13 % Recommended daily value of VITAMIN A
- 10% Recommended daily value of VITAMIN B-6
- 6 % Recommended daily value of IRON
- 3g of PROTEIN
ALL for 38 calories. That’s pretty darn impressive.
How to Cook Brussels Sprouts?
There are many ways to cook Brussels Sprouts. MANY MANY ways indeed. You can boil’em, steam’em, roast’em or fry’em on a pan. You can even microwave them to save yourself some time.
For this recipe, I chose to pan fry them as this is a breakfast recipe and I don’t feel particularly excited about firing up my oven at 6 a.m.
Instead, I used my good old trusty Lodge Cast Iron Pan and I made this Keto Breakfast in just under 15 minutes. Here is how you do it.
First start by cutting your Brussels Sprouts into quarters as it will make them cook a lot faster. You can do this prep over night.
Second finely chop one small onion and sautee it your pan until it gets soft and translucent. Add your quartered Brussels sprouts to the pan and cook for another 8-10 minutes.
Lastly add your freshly cracked eggs and cook for another 2-3 minutes, depending on how runny you want your yolk to be. Turn the heat off and let it rest for another 3-4 minutes allowing your eggs to set and finish cooking.
At this point you can of course add any garnish you like.
If you want to kick it up a notch, you can fry your onions with bacon. This will increase the fat, protein and calorie-count, leaving you more satiated. Until lunch time at least in my case.
And if you’re a fan of Brussels Sprouts, I strongly recommend trying my Keto Brussels Sprouts Casserole – With BACON!
Keto Brussels Sprouts Eggs
- Heat up a nonstick pan to medium heat and add in your avocado oil. Add your finely chopped onions and season with salt and turmeric . Cook until soft (1-2 minutes).
- Add your Brussels sprouts and cook for 8-10 minutes or until soft. I like mine a little crispy so I cook them for about 7 minutes before adding the eggs. Using a spoon, make 2 wells for your eggs. Crack in your eggs and cook for another 2 minutes. Turn off the heat and let it rest for 3-4 minutes. Your eggs will continue to cook during this time. Season your eggs with a dash of black pepper and salt.
- Serve and enjoy