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    Home » Recipes » Easy Salad Recipes

    Keto Brussels Sprouts Salad with Shaved Parmesan

    Published: Jul 9, 2020 · Modified: May 17, 2021 by The Devil Wears Salad

    Jump to Recipe
    Keto Brussels Sprouts Salad Recipe
    Keto Brussels Sprouts Salad with Shaved Parmesan
     

    Combining pungent shaved parmesan cheese with spiced almonds and seeds with a zesty olive oil dressing, this is an easy keto-friendly Brussels Sprouts Salad with loads of delicious texture.

    Keto Brussels Sprouts Salad with Shaved Parmesan

    Why I Love Keto Brussels Sprouts Salad with Shaved Parmesan Cheese

    Lamb koftas were on the menu for dinner, and I wanted to create a crunchy fresh salad to go with the spiced meat and flatbread. I didn’t have cabbage in the fridge, so I went with Brussels sprouts to create a delicious alternative to coleslaw.

    What I love the most of this Keto Brussels Sprouts Salad is the different textures you get in every bite.

    Crunchy shaved Brussels sprouts with toasted almonds, sunflower seeds and pomegranate seeds plus the pungent shaved parmesan cheese tossed throughout adds depth and flavour.

    All tied together with a zingy lemon, parsley, olive oil dressing; it was a perfect match to the grilled meats.

    What Can You Eat On A Keto Diet?

    Ketogenic diet, keto diet for short, is essentially a low carb, high healthy fat diet. Over time, when there is a reduction of carbs in your intake, your body goes into a metabolic state called ketosis.

    The body starts making ketones and burns fat instead of glucose and sugar for energy. The end result could lead to weight loss and other health benefits.

    A sudden reduction of carbs that we consume on a daily basis can be challenging but there are many options available on a keto diet.

    What you can eat on a keto diet include a significant portion of protein like meat, fish/seafood and eggs. Plus healthy natural fats like olive oil, butter, cream and high-fat cheese. Milk is generally avoided as milk sugars add up.

    For vegetables, best to consume vegetables that grow above ground. Leafy, green ones are the best. For example, there are 9g of carbs in Brussels sprouts per 100g compared to 17g of carbs in potatoes per 100g.

    Low carbs in Brussels sprouts makes it a great vegetable for a gluten-free, keto diet.

    We are no expert on what you can and can’t eat on a keto diet. Our Keto Brussels Sprouts Salad with Shaved Parmesan is a small contribution to the variety of delicious recipes you can explore on this journey.

    If you would like to learn more about the ketogenic diet, head over to our friend Megan Ellam website for dedicated cookbooks and recipes.

    Can You Eat Raw Brussels Sprouts?

    I usually only associate Brussels sprouts as a cooked vegetable. My favourite way to cook Brussels sprouts is to roast them. Try them in our Roasted Brussels Sprouts Salad with Dutch Carrots.

    Only recently I have discovered you can eat them raw too! You would not be eating Brussels sprouts raw as a whole vegetable, but when you shave it finely, it is deliciously crunchy to add to a salad or as a substitute to cabbage in coleslaw just like in our Cauliflower Rice Salad with Cannellini Beans.

    For most people, eating Brussels sprouts raw is fine but for some people may experience bloating and gas as there are difficult to digest sugars in raw cruciferous vegetables like Brussels sprouts, cabbage, broccoli and cauliflower.

    Whole Brussels sprouts

    Health Benefits of Brussels Sprouts

    They may be small but Brussels sprouts pack a punch in health benefits.

    Low carbs in Brussels sprouts makes it a fantastic addition to low carb recipes, but it provides a range of vitamins and minerals to promote health.

    Brussels sprouts are also an antioxidant powerhouse, providing kaempferol, that may help reduce cancer growth, decrease inflammation and promote heart health.

    And last but not least Brussels sprouts are a good source of plant protein which is fantastic for vegetarian diets.

    How to Make Keto Brussels Sprouts Salad with Shaved Parmesan Cheese

    How to Shave Brussels Sprouts

    There are a few ways on how to shave Brussels sprouts. You can shave Brussels sprouts with a mandolin, a food processor or a sharp knife. And to confirm, shaving = finely slicing.

    For me, I used a sharp knife. Lay Brussels sprouts sideways and start from the top, slice Brussels sprouts into fine slices.

    Once you hit the stem, stop cutting. You may need to help break up the finely shaved Brussels sprouts slices into thin shreds. Just push them out from the centre and loosen the wispy strands.

    Give them a rinse to remove any excess dirt and set aside for assembly.

    Shaved Brussels Sprouts

    How To Remove Pomegranate Seeds

    This can be a tricky and slightly messy process. There are different ways on how to remove pomegranate seeds.

    The easiest way I’ve tried is first to loosen up the seeds by rolling the fruit on the kitchen bench.

    Then score the skin in the middle of the pomegranate all the way around and then twist the fruit to tear it apart. Just make sure the knife does not cut through the fruit, just score the skin.

    Next, hold it cut side down over a large bowl and tap the back of the fruit, so the seeds start popping out into the bowl. It takes a little practise but eventually you get there!

    How to Prepare Keto Brussels Sprouts Salad

    To add extra flavour to the nuts and seeds, I gently toasted them on a dry pan with chilli flakes and fennel seeds.

    Heat a large frypan over medium heat. Add chilli flakes and fennel seeds to dry roast for about 30 seconds just to warm through and release the flavours.

    Add sunflower seeds and roughly chopped almonds to the frypan and continue to dry roast for another minute or so.

    Remove from the frypan.

    Keto Brussels Sprouts Salad with Shaved Parmesan

    How to Make Lemon Olive Oil Dressing

    This is a tart salad dressing as I do not use any sugars to sweeten it. It works well with the Brussels sprouts, plus the pomegranate seeds add enough tangy sweetness in the keto salad that it needs.

    Wash and finely chop parsley leaves.

    In a small mixing bowl, add olive oil, lemon juice and chopped parsley leaves and whisk until combined. Add salt and pepper to taste.

    How to Assemble Keto Brussels Sprouts Salad

    In a large mixing bowl, add the shaved Brussels sprouts, ½ pomegranate seeds, toasted almonds and sunflower seeds mixture.

    Dress salad and toss together to make sure the shaved Brussels sprouts are well covered.

    Using a vegetable peeler, shave parmesan cheese into the mixing bowl. Mix gently together with the rest of the salad.

    I would let this salad rest for about 10 minutes so that the dressing helps soften the shaved Brussels sprouts a little.

    Transfer salad to a large serving plate. Shave extra parmesan cheese and sprinkle the remaining pomegranate seeds on top of the salad to serve.

    Whether you are on a keto diet or not, this is an easy and fresh alternative to the usual cabbage slaw with a whole lot of textures.

    The combination of Brussels sprouts, shaved parmesan cheese and spiced almonds and seeds worked well with grilled meats. And easy to transport if you are heading to a barbeque or potluck gathering.

    That’s all!

    More Keto Salad Recipes

    Get inspired by the biggest collection of salad recipes in the one place. We have recipes to suit lifestyle preferences and different occasions. These salads are both delicious and stylish. Search for your favourite ingredient to find a salad you’ll love!

    • Zucchini and Cucumber Salad with Dried Shrimp
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    Easy Salad Dressing Recipes

    Salad dressings are incredibly easy to make in the comfort of your own home. This way you can control the ingredients to suit your palate and you can make the exact portion you need for that one meal. Check out our collection!

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    Keto Brussels Sprouts Salad with Shaved Parmesan

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    Keto Brussels Sprouts Salad with Shaved Parmesan
    Print Recipe
    5 from 33 votes

    Keto Brussels Sprouts Salad with Shaved Parmesan

    Combining pungent shaved parmesan cheese with spiced almonds and seeds with a zesty olive oil dressing, this is an easy keto-friendly Brussels Sprouts Salad with loads of delicious texture.
    Prep Time20 mins
    Cook Time5 mins
    Total Time25 mins
    Course: Salad
    Cuisine: International
    Dietary: Egg Free, Gluten Free, Keto, Low Carb, Vegetarian
    Servings: 4 people
    Calories: 495kcal
    Author: Sammy Eng

    Ingredients

    Salad

    • 500 g Brussels sprouts
    • ¼ cup pomegranate, seeds
    • 1 tsp chilli flakes
    • 1 tsp fennel seeds
    • ⅓ cup sunflower seeds
    • ⅓ cup almonds
    • ½ cup parmesan cheese, shaved

    Dressing

    • 2 tbsp parsley, chopped
    • ½ cup olive oil, extra virgin
    • 1 lemon, juiced
    • salt, to taste
    • pepper, to taste

    Click on the toggle below for conversion to US Cooking Units.

    Instructions

    Salad

    • Lay Brussels sprouts sideways and start from the top, slice Brussels sprouts into fine slices.
      Break up the finely shaved Brussels sprouts slices into thin shreds. Just push them out from the centre and loosen the wispy strands.
      Give Brussels sprouts a rinse to remove any excess dirt and set aside for assembly.
    • Roll pomegranate on the kitchen bench to loosen up the seeds. Then score the skin in the middle of the pomegranate all the way around and then twist the fruit to tear it apart.
      Next, hold it cut side down over a large bowl and tap the back of the fruit so the seeds start popping out into the bowl.
    • Heat a large frypan over medium heat. Add chilli flakes and fennel seeds to dry roast for about 30 seconds just to warm through and start releasing the flavours.
      Add sunflower seeds and roughly chopped almonds to the frypan and continue to dry roast for another minute or so. Remove from the frypan and set aside for assembly.

    Salad Dressing

    • Wash and finely chop parsley leaves.
    • In a small mixing bowl, add olive oil, lemon juice and chopped parsley leaves and whisk until combined.
    • Salt and pepper to taste.

    Assembly

    • In a large mixing bowl, add the shaved Brussels sprouts, ½ pomegranate seeds, toasted almonds and sunflower seeds mixture.
    • Dress salad and toss together to make sure the shaved Brussels sprouts are well covered.
    • Using a vegetable peeler, shave parmesan cheese into the mixing bowl. Mix gently together with the rest of the salad.
    • Let salad rest for about 10 minutes so that the dressing helps soften the shaved Brussels sprouts a little.
    • Transfer salad to a large serving plate.
    • Shave extra parmesan cheese and sprinkle the remaining pomegranate seeds on top of the salad to serve.

    Notes

    • If you prefer nut free, you can substitute almonds for pepitas.
    • If pomegranate is not in season, try blueberries instead if you are on Keto diet.
    • For those not following keto, I would suggest dried cranberries. Dried fruit generally has a higher sugar count than fresh fruit.

    Nutrition

    Calories: 495kcal | Carbohydrates: 21g | Protein: 14g | Fat: 43g | Saturated Fat: 7g | Cholesterol: 9mg | Sodium: 244mg | Potassium: 736mg | Fiber: 9g | Sugar: 6g | Vitamin A: 1357IU | Vitamin C: 124mg | Calcium: 256mg | Iron: 3mg

    *Disclaimer: Nutritional information provided is an estimate only and generated by an online calculator.

    Tried this recipe? We’d Love To See It!Mention @thedevilwearssalad or tag #thedevilwearssalad!

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    Reader Interactions

    Comments

    1. Sanna

      August 28, 2020 at 5:49 pm

      5 stars
      You got me with Parmesan!! What a wonderful recipe!! Thanks Amy.

      Reply
      • The Devil Wears Salad

        August 31, 2020 at 9:29 am

        Thanks Sanna! We love Parmesan too. Maks everything tastes better doesn’t it?

        Reply
    2. maren

      August 28, 2020 at 5:24 pm

      5 stars
      this salad sounds so satisfying I love the combination of different seeds and Brussels sprouts

      Reply
      • The Devil Wears Salad

        August 31, 2020 at 9:30 am

        Thanks Maren! Brussels sprouts is one of our many favourite vegetables. We always feel it’s so underrated and should be eaten more!

        Reply
    3. Debra

      August 28, 2020 at 9:39 am

      5 stars
      Oh…I love all the textures in this salad. The nuts, the shaved sprouts, plus the pomegranate. Those pomegranate seeds add just the right color and tartness too. So fun.

      Reply
      • The Devil Wears Salad

        August 31, 2020 at 9:30 am

        It sure does Debra! Thank you!

        Reply
    4. Amanda Marie Boyle

      August 27, 2020 at 8:08 pm

      5 stars
      I love brussel sprouts, never thought to use them like this. Love it!

      Reply
      • The Devil Wears Salad

        August 31, 2020 at 9:30 am

        We do too! Glad you found a little inspiration today!

        Reply
    5. Magali

      August 27, 2020 at 9:49 am

      5 stars
      Brussels sprouts are so delicious. This salad looks so yummy!

      Reply
      • The Devil Wears Salad

        August 31, 2020 at 9:31 am

        Ah!!! Love finding other Brussel sprout lovers!

        Reply
    6. Alex

      August 27, 2020 at 8:27 am

      5 stars
      Brussel sprouts are much loved in our household! What a great salad!

      Reply
      • The Devil Wears Salad

        August 31, 2020 at 9:31 am

        That’s awesome Alex. Still can’t quite convert my daughter yet. Hoping she’ll turn one day and surprise me!

        Reply
    7. Artemis Eats

      August 27, 2020 at 8:07 am

      I’ve never tastes Brussel Sprouts but this looks like a good recipe to start eating them!

      Reply

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    The Devil Wears Salad Team

    United by a common love for salads, us 3 girls decided to embark on a journey to show you that you CAN win friends with salad!

    Tried and tested, these recipes are designed for all discerning home cooks. We have everything from no cook recipes right through to showstoppers. Something for everyone!

    More About Us →

    Most Popular Recipes

    • Korean Cucumber Salad – Oi Muchim (오이무침)
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