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Keto Brussel Sprouts Cups with Bacon and Cheese

Those Keto Brussel Sprouts Cups with Bacon and Cheese are super Quick and Easy Low Carb Cups, perfect for a Comforting Weekend Keto Breakfast, Dinner, or a Brunch. Fully Gluten-Free, Grain-Free, filled with all of the goodies from Roasted Brussel Sprouts, Crispy Bacon, and Melted Cheese, this Keto Dish will become one of your Favorites to turn to. 

Keto Brussel Sprouts Cups with Bacon and cheese
Low Carb Cups

For the Full List of Ingredients and comprehensive Instructions, please see the Recipe Card below, with a Print-Out Option as well. Before jumping to the Recipe, please note that all the information in the Whole Post contains HOT AND HELPFUL RECIPE TIPS. We try and answer all your questions to guarantee a perfect Recipe every time.

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Keto Brussel Sprouts

After so many of our readers kept asking for more Recipes similar to our Easy Cheesy Low Carb Brussels Sprouts Gratin, I have decided to make a Single-Serve Keto Cups for any occasions. I have added bacon to it, just because of Bacon. Well, bacon is bacon. No need to ask why. 

Keto Casseroles

We all love casseroles, because of its simplicity, and that’s what the Au Gratin above was all about. 

Keto Brussel Sprouts Breakfast Single Cups
Keto Brussel Sprouts with Bacon

But as it is so delicious, there was no way to stay with only that one recipe. 

We have got a great collection of a super delicious, Over 35 Easy Keto and Low Carb Casserole Dishes Recipes from Bloggers all around the world for you to choose from. 

Brussel Sprouts Recipe

Tell me. 

Baked Keto Brussel Sprouts Single Serve Recipe
Cheesy Brussel Sprouts Keto

Did you always like Brussel Sprouts? 

Me as a child not. And our mum hardly made it just because of that. 

For some reason, so many kids don’t like it. And then comes that break, when (mostly as adults) we try some Brussel Sprouts Recipe, which is different from what we were used to before, and there it goes. BANG. We are in love and would like to transform everyone to love them the way we do.

The same goes for my daughter. She is not fond of Brussel Sprouts either.

But for some reason, every time I make the casserole or those cups, she eats it without a single complaint. 

Keto Brussel Sprouts with Bacon

Maybe because of those Brussels Sprouts being super roasted? 

Or maybe because of the lots of yummy melting cheese in?

Or, could it be all of the bacon flavors it gets? 

Well, whatever it is, this Recipe with Brussel Sprouts works, and we can keep it at that. 

This recipe is a keeper for sure. 
Keto Brussel Sprouts Breakfast with Bacon & Cheese
Brussel Sprouts Oven baked

Winter Vegetable

Brussel Sprouts are being harvested mostly from September to May and therefore are a perfect winter vegetable, exactly when we are lacking our garden being filled with different varieties of veggies.

My mum has a whole row dedicated to Brussel Sprouts in her garden and we love to pick them every time we visit. 

Especially during Christmas, when you have everything covered with snow. 

Those beautiful little green buds coming out of the white reflecting snow. What a beauty. 

And let us not forget. They are the sweetest after the frost.

Keto Breakfast

Brussels Sprouts are filled with so many nutrients, that I suggest making those Keto Brussel Sprouts Cups for your breakfast to get you perfectly started early in the morning. 

And just in case you have to have a Bread with is as some really need it for Breakfast, have a look at one of our Keto and Low Carb Bread Recipes.

Keto Breakfast in a Mug

The most nutritious Keto Breakfast one can offer.

Doesn’t that sound already delicious?

Cheesy Keto Brussels Sprouts Breakfast
Keto Brussel Cups
Are Brussel Sprouts allowed on Keto?

Brussel Sprouts are one of the go-to vegetables when starting Keto or Low Carb Lifestyle. It has got very low Glycemic Index, almost no calories, and only 5g of carbs (for 100g of veggies)

Brussel Sprouts also help in raising our HDL Levels, which is the good Cholesterol we are all aiming to increase as much as we can. 

Filled with Vitamin C, K, B, minerals, and Fiber. Do I need to continue?
Have I convinced you already?

What Vegetables are the lowest in carbs?


In our lifestyle, especially when we are counting carbs, it is pretty important to know what vegetables are the lowest in carbohydrates. 

To quickly sum it up, I am going to list the most important ones or the ones we use at all times:

All Cruciferous Vegetables such as:

Cauliflower
Broccoli
Cabbage
Bok Choy
Arugula
Collard Greens
Brussel Sprouts
Turnips
Kohlrabi
Kale
Mustard Greens
Watercress
Horseradish
Radish


Plus:

Cucumbers
Mushrooms
Celery
Zucchini
Asparagus
Leeks
Green Onions
Spinach
Courgette
Rhubarb
Lettuce 
Swiss Chard
Green peppers 
Grape leaves

What vegetables can I use in this recipe instead of Brussels Sprouts?


Once you make those Keto Brussel Sprouts Cups for the first time, you will instantly fall in love with them. 

And then comes the question: 

What other Veggies can I use instead of Brussel Sprouts?

Because let’s be honest.

Who wants to eat the same thing over and over even if it is the best?

I have a solution and nobody will realize you are making the same dish.
Just swap the Brussel Sprouts with any of the vegetables I have mentioned above.

My most favorite being:
Green Beans
Asparagus
Cauliflower
Mushrooms
Broccoli


Keto Brussel Sprouts Cups Recipe with Bacon and Cheese

Cheesy Creamy Brussel Sprouts With Bacon
Keto Brussel Sprouts with Bacon

HOW TO MAKE KETO BRUSSEL SPROUTS CUPS

Kitchen Gadgets Needed:

Ingredients needed:

  • Brussel Sprouts
  • Hard Cheese 
  • Bacon Bits
  • Eggs
  • Sour Cream
  • Chives
  • Salt & Pepper

*Exact measurements are listed in the recipe card below.

STEP BY STEP INSTRUCTIONS ON HOW TO MAKE BRUSSEL SPROUTS IN A CUP

First Step: Blanch Brussel Sprouts

Try to pick Brussel sprouts in similar sizes so they will cook and bake evenly.

Fully clean all brussels sprouts and cut the ends and outer layer leaves. The ends of some brussel sprout are pretty harsh in taste and very hard. Therefore it is much better if you cut them.

Blanch Brussel sprouts in the boiling water for approximately 2 to 3 minutes.

This will soften them a little bit and make them perfect for baking.

Once they’re blanched, run them through the cold water.

Place cooked Brussel Sprouts aside and move onto the next step.

If your bacon is raw, you can quickly fry it into bits in this step. 

Oven Roasted Keto Cheesy Bacon Cups with Brussel Sprouts

Second Step: Mix all wet Ingredients 

Prepare a bowl where you can mix all of the wet ingredients as well as half of the grated cheese.

Break the eggs and mix them a little bit into a soft fluffiness as you see on the video.

Season it with salt and pepper, add sour cream, and mix again.

Once all is fully mixed add grated cheese and mix it once again.

Make sure your cheese is grated at home and not store-bought one. Most of the grated cheese directly from the supermarket contains starch to prevent cheese from sticking together but adds carbohydrates. It’s very easy to buy a block of cheese and grate it on your own at home.

Roasted Keto Brussel Sprouts Single Cups

Third Step: Fill the Cups halfway and bake

Pick any of the cups you would like for baking either a single-serve baking dish, mini casseroles, mugs, or cups, which are heat resistant and will not crack in the oven.

I have managed to fill 10 different cups with this recipe.

Depending on the size of your mini casseroles this might vary a little bit.

Fill each of the cups with egg and cheese mixture halfway.

Add one spoon of bacon bits into each cup.

Place into the oven and bake it for 20 minutes at 200C or 400F.

Cheesy Bacon Brussel Sprouts Keto Breakfast

Fourth Step: Fill the second time and bake

Once the Keto Brussel Sprouts Cups are baked, take all of the cups out of the oven and let them cool down a little bit. What you will see is the mixture has grown double in size. Do not worry as this will flatten after they cool a little bit.

Wait until they flatten and cool down and add chives and on top grated cheese.

Keto Cheesy Brussel Sprouts With Bacon

Fifth Step: Brussel Sprouts

Place Brussel Sprout in the middle, on top of each cup.

Place all of the mini casseroles once again into the oven and bake for another 10 minutes.

Serve immediately and enjoy

Keto Breakfast in a Mug

TIPS AND TRICKS

Trim Brussel Sprouts – cut the end and outer leaves as those have a pretty harsh taste

Blanch the Brussel Sprouts – It is good to blanch Brussel sprouts before baking them – this will make them tender on the outside but nice and soft on the inside

Grated Cheese – Make sure your cheese is grated at home and not store-bought one. Most of the grated cheese directly from the supermarket contains starch to prevent cheese from sticking together but adds carbohydrates. It’s very easy to buy a block of cheese and grate it on your own at home.

Baking Cups – Pick any of the cups you would like for baking either a single-serve baking dish, mini casseroles, mugs, or cups, which are heat resistant and will not crack in the oven.

Keto Bacon & Cheese Brussel Sprouts Mugs
Low Carb Brussel Sprouts

FREQUENTLY ASKED QUESTIONS

How do you store Keto Brussel Sprouts Cups?

It is best to consume those Keto Brussel Sprouts Cups directly as the melted cheese and all give you just awesome satisfaction while hot.

But they can as well be served cold as an Appetisers for your Party or a Brunch you might be preparing. 

In that instance, it is best to prepare them in advance and store them in the refrigerator for up to 2 days.

Once you are ready to serve, you can place them once again into the oven to reheat or serve at room temperature.

Creamy Cheesy Bacon Keto Brussel Sprouts
Homemade Brussel Sprouts Mini Casseroles

Can you freeze Keto Brussel Sprouts Cups?

Making those Keto Brussel Sprouts Cups in baking mini casseroles, mugs, or Cups, it is a bit inconvenient to freeze them.

But if you know, you are going to place them into the freezer because of Keto Meal Prep or just simple storage, I would suggest baking them either in the muffin tops or a silicone cupcake tops. 

In that case, you can lift the whole single egg cups or let us call them now Keto Egg Muffins and freeze them as they are. 

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Pin For Later:

Keto Brussel Sprouts Cups Recipe with Bacon and Cheese
Keto Brussel Breakfast

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Follow us on Pinterest, Instagram, or YouTube.

For weekly New Recipes and a FREE E-Book get into our NEWSLETTER.

Full Recipe with a Print Out Option:

Yield: 10

Keto Brussel Sprouts Cups Recipe with Bacon and Cheese

Keto Brussel Sprouts Cups with Bacon and cheese

Those Keto Brussel Sprouts Cups with Bacon and Cheese are super Quick and Easy Low Carb Cups, perfect for a Comforting Weekend Keto Breakfast, Dinner, or a Brunch. Fully Gluten-Free, Grain-Free, filled with all of the goodies from Roasted Brussel Sprouts, Crispy Bacon, and Melted Cheese, this Keto Dish will become one of your Favorites to turn to.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 10 Brussel Sprouts
  • 3 Eggs
  • 1 Cup (250 grams) Sour Cream
  • 1,5 Cup (200 grams) Hard Cheese
  • 1 Cup (150 grams) Bacon Bits
  • 1/2 Cup Fresh Chives

Instructions

    1. Heat Up The Oven to 200C or 400F
    2. Fully clean all brussel sprouts and cut the ends and outer layer leaves.
    3. Blanch Brussel sprouts in the boiling water for approximately 2 to 3 minutes. Once they’re blanched, run them through the cold water. Place cooked Brussel Sprouts aside and move onto the next step.
    4. If your bacon is raw, you can quickly fry it into bits in this step.
    5. Prepare a bowl where you can mix all of the wet ingredients as well as half of the grated cheese.
    6. Break the eggs and mix them a little bit into a soft fluffiness as you see on the video. Season it with salt and pepper, add sour cream, and mix again.
    7. Once all is fully mixed add grated cheese and mix it once again.
    8. Pick any of the cups you would like for baking either a single-serve baking dish, mini casseroles, mugs, or cups, which are heat resistant and will not crack in the oven.
    9. Fill each of the cups with egg and cheese mixture halfway. Add one spoon of bacon bits into each cup.
    10. Place into the oven and bake it for 20 minutes at 200C or 400F.
    11. Once the Keto Brussel Sprouts Cups are baked, take all of the cups out of the oven and let them cool down a little bit. What you will see is the mixture has grown double in size. Do not worry as this will flatten after they cool a little bit.
    12. Wait until they flatten and cool down and add chives and on top grated cheese. Place Brussel Sprout in the middle, on top of each cup.
    13. Place all of the mini casseroles once again into the oven and bake for another 10 minutes.

Notes

Trim Brussel Sprouts - cut the end and outer leaves as those have a pretty harsh taste

Blanch the Brussel Sprouts - It is good to blanch Brussel sprouts before baking them - this will make them tender on the outside but nice and soft on the inside

Grated Cheese - Make sure your cheese is grated at home and not store-bought one. Most of the grated cheese directly from the supermarket contains starch to prevent cheese from sticking together but adds carbohydrates. It’s very easy to buy a block of cheese and grate it on your own at home.

Baking Cups - Pick any of the cups you would like for baking either a single-serve baking dish, mini casseroles, mugs, or cups, which are heat resistant and will not crack in the oven.

Recommended Products

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Nutrition Information

Yield

10

Serving Size

1

Amount Per Serving Calories 182Total Fat 14gCarbohydrates 1gProtein 11g

Did you make this recipe?

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