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Vegetable

Smashed Brussel Sprouts

April 27, 2022 by officially gluten free Leave a Comment

These crispy roasted Smashed Brussel Sprouts with parmesan cheese and garlic are not only quick and easy to make, they also just happen to be gluten free, low carb and keto friendly! They’re a family friendly vegetable side dish that’s best served with chicken, steak, pork chops, salads or fish. The deliciously crispy smashed up brussel sprouts also make an amazing low carb snack.

Smashed Brussel Sprout Recipe with Parmesan Cheese

Why You’ll Love This Crispy Smashed Brussels Sprouts Recipe

These crispy brussel sprouts are made extra special because they’re smashed and roasted with parmesan cheese, butter, salt, and garlic. Each bite is a delicious little bomb of flavour! If you like smashed potatoes, you’ll love these smashed brussel sprouts!

Smashed Brussel Sprout Recipe with Parmesan Cheese

Ingredients You’ll Need

You only need 5 ingredients to make this recipe for smashed brussel sprouts. First you need 1 lb of brussel sprouts which can either be fresh or frozen. Then you’ll need 2 Tbsp of melted butter or olive oil if preferred.  To season the brussel sprouts you’ll need a Tsp of garlic puree and salt and pepper. I used a store bought garlic puree but you can swap it our for minced garlic or garlic powder. Lastly you’ll need parmesan cheese. This will help the brussel sprouts to get extra crispy.

Smashed Brussel Sprout Recipe with Parmesan Cheese

How Do You Make Smashed Brussel Sprouts?

To make these delicious Smashed Brussel Sprouts start by preheating your oven to 425 degrees F. Line a large baking sheet with parchment paper, then trim the bottoms off of the brussel sprouts. Next steam or boil them until they are fork tender (around 15 minutes). If you are using frozen brussel sprouts, cook them according to the package directions. Strain them, then set them aside in a colander and cool for a few minutes.

Toss the brussel sprouts with melted butter (or olive oil), garlic and salt, then spread them out onto your prepared baking dish. Use the bottom of a cup to smash them flat. Evenly spoon the grated parmesan cheese onto the top of the smashed brussel sprouts. Bake for 12-15 minutes, or until the cheese turns a deep golden brown and the edges of the brussel sprouts are crispy.

Smashed Brussel Sprout recipe with Parmesan cheese

Common Questions about making Smashed Brussels Sprouts

Why Do the Brussel Spouts need to be boiled?  They need to be boiled to soften them enough  to be smashed. I like to give them a quick boil first but you can also steam them on the stove or in the microwave, if that’s easiest for you.

Are larger or smaller Brussel Sprouts better for roasting? You can use either but smaller sprouts will get a bit crispier in the oven so that’s my personal preference. If you do have any giant sprouts you could halve them after boiling.

Can I use frozen Brussel Sprouts? Yes, you can use fresh or frozen brussel sprouts for this recipe. If using frozen, I generally use a 12 ounce package.

Are Smashed Brussels Sprouts Keto friendly? Yes they are keto friendly. 1/4 of the batch has 9 g of carbs but they are also high in fiber so that gives them 6 g net carbs in total. That makes them a great keto side dish, paired up with a steak or chicken breast. 

What kind of pan is best for this recipe? I like to use a rimmed baking sheet pan.

What temperature is best for roasted Brussel sprouts? Roasting Brussel sprouts needs to be done at high heat such as 425. Lower heat such as 350, will bake them and not roast them. High heat equals crisp edges.

Smashed Brussel Sprout Recipe with Parmesan Cheese

Smashed Brussel Sprouts

This Smashed Brussel Sprouts recipe will change the game on the vegetable everyone loves to hate. It’s cheesy, it’s decadent, and it give other keto side dishes a run for their money as the PERFECT potato substitute. The recipe requires minimal effort and only uses only simple and easy to find ingredients like brussels sprouts, butter and parmesan cheese. The key to making the best brussel sprouts is to simply steam them, smash them, season… then roast them.

Looking for some other low carb veggie swaps? You’re in luck! I have some of my families favourite recipes to share. Our absolute fav are these Bacon Zucchini Fries I love that they’re so easy and quick to make. Another one of our favourites, is this tasty Keto Jicama Fries They’re perfect for impressing dinner guests or for spoiling someone special. Let us know how they turned out for you in the comments below!

Smashed Brussel Sprouts

Recipe Notes:

– You can use fresh or frozen brussel sprouts for this recipe. If using frozen, I generally use a 12 ounce package.

– This recipe uses garlic puree. I used a store bought garlic puree that comes in a jar but you can puree your own in a food processor or use a mortar and pestle to smash it up. You can also just swap it our for minced garlic or garlic powder if you want to.

– You can also use a potato masher or fork to gently smash each brussel sprout.

– The Parmesan Cheese can be swapped out for mozzarella cheese if preferred.

– Olive oil can be switched out for the butter if needed.

– To get the brussel sprouts extra flat and crispy, boil or steam them a little longer.

Smashed Brussel Sprouts

DON’T MISS ANY NEW RECIPES:

Don’t miss any recipes like these Keto Smashed Brussel Sprouts. If you aren’t already following my Keto/ Gluten Free Recipe Page on Facebook where I post all my New Recipes, You can Join Here and Follow me on Pinterest Here.

Smashed Brussel Sprouts

Smashed Brussel Sprouts

These crispy roasted Smashed Brussel Sprouts with parmesan cheese and garlic are not only quick and easy to make, they also just happen to be gluten free, low carb and keto friendly! They're a family friendly vegetable side dish that's best served with chicken, steak, pork chops, salads or fish.
5 from 3 votes
Print Pin Rate
Course: Keto Appetizer side dish
Cuisine: American
Keyword: brussel sprout, gluten free, Keto, Low Carb, Side Dish
Prep Time: 20 minutes
Cook Time: 15 minutes
Servings: 4
Calories: 365kcal
Author: Lyndsay Baker

Ingredients

  • 1 lb Brussel Sprouts
  • 2 Tbsp Butter
  • 1 Tsp Garlic puree
  • 1/4 Cup Parmesan Cheese
  • 1/2 Tsp Salt

Instructions

  • Preheat your oven to 425 degrees F, then line a large baking sheet with parchment paper. Trim the bottoms and any bruised leaves off of the brussel sprouts. Next steam or boil them until they're fork tender (about 15 minutes). If you are using frozen brussel sprouts, cook them according to the package directions. Strain them, then set them aside in a colander and cool for a few minutes.
  • Toss the brussel sprouts with melted butter (or olive oil) and garlic and salt, then spread them out onto your prepared baking dish. Use the bottom of a cup to smash them flat.
  • Evenly spoon the grated parmesan cheese onto the top of the smashed brussel sprouts. Bake for 12-15 minutes, or until the cheese turns a deep golden brown and the edges of the brussel sprouts are crispy.

Video

Nutrition

Calories: 365kcal | Carbohydrates: 9g | Protein: 4.5g | Fat: 5g | Fiber: 3g

Nutritional Information 

This recipe for Smashed Brussels Sprouts makes 4 Servings

1 Serving / 1/4 of the batch

365 Calories | 7.5 g Fat | 9 g Carbs | 3 g Fiber | 4.5 g Protein

6 g Net Carbs per 1/4 of the recipe

Note: Nutritional information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

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Smashed Brussel Sprouts

Other Keto Friendly/Low Carb Recipes:

If you love this Recipe for Keto Smashed Brussel Sprouts, check out some of my other Keto Friendly Vegetable Recipes Here:

  • Keto Bacon Zucchini Fries 
  • Spinach Cauliflower Mac and Cheese 
  • Keto Zucchini Skins
  • Low Carb Loaded Broccoli Cauliflower Salad 

 

Tried this recipe? Mention @officiallyglutenfree or tag #officiallyglutenfree to share your creations!

© Copyright OfficiallyGlutenFree (Lyndsay Baker). I’d love you to share a link to this recipe, but please DO NOT COPY/PASTE the recipe or instructions to social media/websites. Please consider using a photo with a link to this recipe instead.

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 Smashed Brussel Sprouts

Keywords: Smashed Brussel Sprouts; Easy Keto Smashed Brussel Sprout Recipe; Keto Brussels Sprouts Recipes; Keto recipes using brussels sprouts; Easy Keto side dish Recipes; Low Carb Brussel sprout Recipes; Parmesan Brussel sprout recipes; Keto Smashed Brussels Sprouts with parmesan cheese; gluten free Smashed Brussel Sprout recipes; family friendly keto recipes; keto vegetable side dish recipes

Filed Under: Gluten Free, Keto, Recipes Tagged With: brussel sprouts, cheese, dinner, keto, low carb, recipe, side dish, Vegetable, vegetarian

Low Carb Roasted Vegetable Salad

July 12, 2020 by officially gluten free 1 Comment

Low Carb Roasted Vegetable Salad

This Keto & Low Carb Roasted Vegetable Salad is the Perfect Salad for Summer BBQ’s. It’s an Easy to Make Fresh Salad that combines perfectly Roasted Cauliflower and Roasted Bell Peppers with Cucumbers and Feta Cheese. It’s then tossed in a delicious balsamic dressing and fragrant fresh herbs. The yummy salad is a perfect side dish for whatever you’re Grilling!

Low Carb Roasted Vegetable Salad

How To Make a Low Carb Roasted Vegetable Salad

To make this Low Carb Roasted Vegetable Salad, you start by preheating your bbq or oven to 400 F.  Next, chop the peppers and cauliflower into 1 inch pieces. Place the vegetables into a mixing bowl and drizzle with the olive oil. Season with salt and pepper, then mix until the vegetables are fully coated in the oil. Spread the veggies onto a cookie sheet or bbq safe roasting pan.

Put the pan onto the top rack of your bbq or into a preheated oven. Roast the vegetables for 7 – 8 minutes or just until tender. Remove from the heat and let cool completely. Dice up the cucumber and chop the fresh herbs. Add both to the mixing bowl with the cooled vegetables.  Then cover with the balsamic dressing and feta cheese. Mix until the salad is fully coated in the dressing. Garnish with a piece of fresh parsley or basil.

Low Carb Roasted Vegetable Salad

WHAT IS THE KETOGENIC DIET?

If you haven’t heard of The ketogenic diet (often called keto), it’s a very low-carb, high-fat diet that shares similarities to paleo, Whole30, and Atkins. It involves drastically reducing carbohydrate intake, and replacing it with fat. When in ketosis, your body switches to burning fat for its primary fuel source.

On Keto, you’re supposed to get at least 70 percent of your calories from Fat, 15 to 25 percent from Protein, and 10 percent from Carbohydrates. You should avoid all grains, legumes, root vegetables, fruit, (except berries) and sugar.

Low Carb Roasted Vegetable Salad

Low Carb Roasted Vegetable Salad

This recipe for a Simple Summery Low Carb Roasted Vegetable Salad is made with only fresh ingredients and is naturally gluten free and keto! It’s an Easy To Make Family Friendly Recipe that’s sure to please. There are many other low carb vegetables that can be added to this salad. Some of the things that I like to add to the roasting pan are onion (purple or white), mushrooms, radishes, broccoli or Zucchini.

Looking for some more delicious Keto Recipes? You’re in luck! I have some of my readers favourite recipes to share. Their absolute fav are these Keto Crab Rangoon Fat Bombs. Everyone love that they’re so easy and quick to make. Another one of their favourites, are these tasty Keto Jalapeño Popper Taquitos. They’re perfect for impressing guests or for spoiling someone special.

Low Carb Roasted Vegetable Salad

DON’T MISS ANY NEW RECIPES:

Don’t miss any recipes like these Keto & Low Carb Roasted Vegetable Salad. If you aren’t already following my Keto/ Gluten Free Recipe Page on Facebook where I post all my New Recipes, You can Join Here and Follow me on Pinterest Here.

Low Carb Roasted Vegetable Salad

“This Keto & Low Carb Roasted Vegetable Salad is the Perfect Salad for Summer BBQ’s. It’s an Easy to Make Fresh Salad that combines perfectly Roasted Cauliflower and Roasted Bell Peppers with Cucumbers and Feta Cheese. It’s then tossed in a delicious balsamic dressing and fragrant fresh herbs. The Yummy Salad is a perfect Side Dish for whatever your Grilling! “

Ingredients

1 Red Bell Pepper

1 Green Bell Pepper

1 Yellow Bell Pepper

1/2 of Head Cauliflower

3/4 Cup Diced Cucumber

1/2 Cup Feta (crumbled)

1 1/2 Tbsp Olive Oil

Salt and Pepper (to taste)

2 Tbsp Balsamic Salad Dressing

1/4 Cup Fresh Basil (chopped)

1/4 Cup Fresh Parley (chopped)

Directions

1. Preheat your bbq or oven to 400 F. (if your bbq doesn’t have a thermometer, preheat it on medium low heat for 4 – 5 minutes)

2. Chop the peppers and cauliflower into 1 inch pieces. Place the vegetables into a mixing bowl and drizzle with the olive oil. Season with salt and pepper, then mix until the vegetables are fully coated in the oil. Spread the veggies onto a cookie sheet or bbq safe roasting pan.

3. Place the pan onto the top rack of your bbq or into a preheated oven. Roast the vegetables for 7 – 8 minutes or just until tender. Remove from the heat and let cool completely. (Once the veggies have cooled enough… put them into the refrigerator)

4. Dice up the cucumber and chop the fresh herbs. Add both to the mixing bowl with the cooled vegetables.  Then cover with the balsamic dressing and feta cheese. Mix until the salad is fully coated in the dressing. Store in the refrigerator until ready to serve. Garnish with a piece of fresh parsley or basil.

This recipe for Low Carb Roasted Vegetable Salad makes 8 servings.

Low Carb Roasted Vegetable Salad

Recipe Notes:

– If your bbq doesn’t have a top rack… the vegetables can roasted in a tin foil sac or in a roasting pan directly on the grill. Just be sure to flip or stir it a few times throughout cooking.

– If you don’t have a bbq… the vegetables can be roasted in the oven on 400 F. for 8 – 10 minutes. They can also be made in a well oiled frying pan over medium heat, fried just until tender.

– A homemade balsamic salad dressing can be made by using 1 part balsamic vinegar and 1 part olive oil.

– An average bell pepper is 175 g or 6 oz.

NUTRITIONAL INFO

Low Carb Roasted Vegetable Salad = 8 Servings

1 Serving = 1/8 of the recipe

66 Calories | 5 g Fat | 3.8 g Carbs | 1.3 g Fibre | 2.1 g Protein

0.8 g Net Carb per 1/8 of Salad

Note: Nutritional information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

Let’s Be Friends on Pinterest! I’m Always Sharing Great Recipes! 

>> Click Here To Pin This Recipe <<

Low Carb Roasted Vegetable Salad

 

Other Keto Friendly/Low Carb Recipes:

If you love this Recipe for Keto & Low Carb Roasted Vegetable Salad, check out some of my other Keto Friendly Recipes Here:

  • Keto Chicken Quesadilla 
  • Fathead Sausage Rolls 
  • Cheesy Keto Tuna Melts
  • Low Carb Sour Cream and Chive Crackers 

Tried this recipe? Mention @officiallyglutenfree or tag #officiallyglutenfree to share your creations!

© Copyright OfficiallyGlutenFree (Lyndsay Baker). I’d love you to share a link to this recipe, but please DO NOT COPY/PASTE the recipe or instructions to social media/websites. Please consider using a photo with a link to this recipe instead.

Follow OGF On Facebook, Pinterest & Instagram

Low Carb Roasted Vegetable Salad

 

5.0 from 1 reviews
Low Carb Roasted Vegetable Salad
 
Save Print
Prep time
5 mins
Cook time
8 mins
Total time
13 mins
 
This Keto & Low Carb Roasted Vegetable Salad is the Perfect Salad for Summer BBQ's. It's an Easy to Make Fresh Salad that combines perfectly Roasted Cauliflower and Roasted Bell Peppers with Cucumbers and Feta Cheese. It's then tossed in a delicious balsamic dressing and fragrant fresh herbs. The yummy salad is a perfect side dish for whatever you're Grilling!
Author: Lyndsay Baker
Recipe type: Keto Side Dish
Cuisine: American
Serves: 8 servings
Ingredients
  • 1 Red Bell Pepper
  • 1 Green Bell Pepper
  • 1 Yellow Bell Pepper
  • ½ of Head Cauliflower
  • ¾ Cup Diced Cucumber
  • ½ Cup Feta (crumbled)
  • 1½ Tbsp Olive Oil
  • Salt and Pepper (to taste)
  • 2 Tbsp Balsamic Salad Dressing
  • ¼ Cup Fresh Basil (chopped)
  • ¼ Cup Fresh Parley (chopped)
Instructions
  1. Preheat your bbq or oven to 400 F. (if your bbq doesn't have a thermometer, just preheat it on medium low heat for 4 - 5 minutes)
  2. Chop the peppers and cauliflower into 1 inch pieces. Place the vegetables into a mixing bowl and drizzle with the olive oil. Season with salt and pepper, then mix until the vegetables are fully coated in the oil. Spread the veggies onto a cookie sheet or bbq safe roasting pan.
  3. Place the pan onto the top rack of your bbq or into a preheated oven. Roast the vegetables for 7 - 8 minutes or just until tender. Remove from the heat and let cool completely. (Once the veggies have cooled enough... put them into the refrigerator)
  4. Dice up the cucumber and chop the fresh herbs. Add both to the mixing bowl with the cooled vegetables. Then cover with the balsamic dressing and feta cheese. Mix until the salad is fully coated in the dressing. Garnish with a piece of fresh parsley or basil.
Nutrition Information
Calories: 66 Fat: 5g Fiber: 1.3g Protein: 2.1
3.5.3251

Filed Under: Gluten Free, Recipes Tagged With: cauliflower, grain free, health, keto, low carb, lunch, recipe, salad, Snacks, Vegetable, weight loss, wheat free

Korean BBQ Beef Vegetable Stir Fry

June 24, 2015 by officially gluten free Leave a Comment

Gluten Free Korean BBQ Beef Vegetable Stir Fry

Korean BBQ Beef Vegetable Stir Fry

VH Korean BBQ Sauce

Korean BBQ Beef Vegetable Stir Fry

This Gluten Free Korean BBQ Beef Vegetable Stir Fry is made with Tender Marinated Beef and my Favorite Mix of Stir Fried Vegetables. One of the best things about stir fry’s is that so many things go well in them. So it’s a great way to use up what vegetables you have in the fridge.  I used VH Korean BBQ Stir Fry Sauce which is a Tangy Asian Sauce with hint of Sesame and Ginger and it’s labeled Gluten Free. I’m glad I found it because it’s so easy to throw together and my family loved it. it really made dinner time so stress free.

If you’re looking for another Delicious and Super Easy Beef Recipe, then try this Gluten Free Beef Stew recipe. It’s another easy way to make sure your family gets a healthy Dinner. It can be make ahead of time with a slow cooker which makes this recipe even easier.

Gluten Free Korean BBQ Beef Vegetable Stir Fry

Ingredients 

2 Large Steaks Thinly Sliced or 1 Package of Stir Fry Beef

1 Small White Onion

1/2 of a Head of Cauliflower

10 Asparagus Spears

10 White Mushrooms

1 Red Pepper

2 Carrots

1 – 355 ml Bottle of VH Korean BBQ Stir Fry Sauce

2 Cups of Prepared Rice or Rice Noodle

Directions

1. Marinate the beef in 1/2 of a cup of Korean BBQ Sauce, for at least 1 hour or if you have time, in the fridge overnight. (If you’re in a rush you can skip the marinating and just add the whole bottle of Korean Bbq at the end)

2. Dice, then set aside the onion, cauliflower, asparagus, mushrooms, red pepper and carrots.

3. In a large frying pan or Wok over medium/high heat, sear the beef until 3/4 of the way cooked. Turn the heat down to medium, then add the chopped vegetables.

4. Add the rest of the bottle of korean bbq stir fry sauce. Mix until well combined, then let simmer for 5- 10 minutes.

5. Serve on top of the prepared rice or rice noodle.

This Korean BBQ Beef Vegetable Stir Fry serves Four People.

Korean BBQ Beef Vegetable Stir Fry

 

If you liked this recipe for Gluten Free Korean BBQ Beef Vegetable Stir Fry , then you may also like these recipes:


Gluten Free Perogies 

Gluten Free Perogies

Gluten Free Butter Tarts

Gluten Free Butter Tarts

Everything Mashed Potato Flatbread

Everything Mashed Potato Flatbread 

Gluten Free Stuffing

Gluten Free Stuffing

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Korean BBQ Beef Vegetable Stir Fry
 
Save Print
Prep time
10 mins
Cook time
20 mins
Total time
30 mins
 
Author: Lyndsay Baker
Recipe type: Stir fry
Cuisine: Korean
Serves: serves 4
Ingredients
  • 2 Large Steaks Thinly Sliced or 1 Package of Stir Fry Beef
  • 1 Small White Onion
  • ½ of a Head of Cauliflower
  • 10 Asparagus Spears
  • 10 White Mushrooms
  • 1 Red Pepper
  • 2 Carrots
  • 1 - 355 ml Bottle of VH Korean BBQ Stir Fry Sauce
  • 2 Cups of Prepared Rice or Rice Noodle
Instructions
  1. Marinate the beef in ½ of a cup of Korean BBQ Sauce, for at least 1 hour or if you have time, in the fridge overnight. (If you're in a rush you can skip the marinating and just add the whole bottle of Korean Bbq at the end)
  2. Dice, then set aside the onion, cauliflower, asparagus, mushrooms, red pepper and carrots.
  3. In a large frying pan or Wok over medium/high heat, sear the beef until ¾ of the way cooked. Turn the heat down to medium, then add the chopped vegetables.
  4. Add the rest of the bottle of korean bbq stir fry sauce. Mix until well combined, then let simmer for 5- 10 minutes.
  5. Serve on top of the prepared rice or rice noodle.
  6. This Korean BBQ Beef Vegetable Stir Fry serves Four People.
3.5.3228

 

Filed Under: Gluten Free, Recipes Tagged With: beef, blog, blogging, celiac, cooking, delicious, dinner, easy, eating, food, Gluten Free, gluten intolerant, grain free, health, life, lunch, random, recipe, recipes, stir fry, Vegetable, wheat free

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