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Keto Brussels Sprouts Salad with Shaved Parmesan

by The Devil Wears Salad

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

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.

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.

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!


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Keto Brussels Sprouts Salad with Shaved Parmesan


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Keto Brussels Sprouts Salad with Shaved Parmesan
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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
Keyword: Budget, Easy, Light Sides, No Fruit
Dietary: Egg Free, Gluten Free, Keto, Low Carb, Vegetarian
Food Group: Dairy, Nuts, Seeds, Spices, Vegetables
Servings: 4 people
Calories: 495kcal
Author: Sammy Eng

Ingredients

Salad

Dressing

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

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.

Equipment

Wooden Spoon
Fry Pan Large
Mixing Bowl

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
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