One-Pan Pepper Jack Brussels Sprouts

Keto Side Item Recipes > Keto Recipes

Brussels sprouts have not always been a fan favorite of the vegetable world. Even my own mother refused to cook them due to her traumatic childhood experience with the miniature cabbage! But the truth about this stalky cabbage, grown for the edible buds, is that it is packed with vitamin C and vitamin K and a moderate amount of fiber. In fact, one cup of Brussels sprouts has nearly double the amount of vitamin C as the same amount of oranges!

One-Pan Pepper Jack Brussels Sprouts

This one-pan side dish begins with blanched Brussels sprouts and finishes with a pepper jack and cream cheese sauce that has just the right balance of heat. A sprinkling of sundried tomato adds a gentle sweetness without being overpowering.

The best part of this recipe is how quickly it comes together. After blanching the sprouts, the cream sauce melts together in a matter of minutes and finishes off the cooking process. The result is a creamy, spicy, kick of pepper jack cheese sauce on every bite of sprout! Top it off with crushed red pepper or pop it under the broiler with a sprinkling of cheese for a crispy, bubbly, cheese crust!

Yields 6 servings of One Pan Pepper Jack Brussels Sprouts

The Preparation

  • 1 pound Brussels sprouts, halved
  • 1 tablespoon coconut oil
  • 1 tablespoon garlic, minced
  • ½ cup sour cream
  • ¼ cup heavy whipping cream
  • 1 ½ cups shredded pepper jack cheese
  • 1 tablespoon chopped sun-dried tomatoes

The Execution

1. Clean Brussels sprouts, slice into halves and place in a large skillet that you have a fitting lid for.

One-Pan Pepper Jack Brussels Sprouts

2. Pour in enough water to just submerge the sprouts, then cover the skillet with a lid and bring the water to a simmer. Simmer for five to seven minutes.

One-Pan Pepper Jack Brussels Sprouts

3. Remove the skillet from the heat and strain the sprouts. Rinse under very cold water to stop the cooking process and set aside.

One-Pan Pepper Jack Brussels Sprouts

4.  In the same skillet, heat oil and garlic on medium-low heat until fragrant.

One-Pan Pepper Jack Brussels Sprouts

5.  Add sour cream and heavy whipping cream then turn the heat to medium. Slowly stir in pepper jack cheese.

One-Pan Pepper Jack Brussels Sprouts

6.  Once the sauce thickens, add Brussels sprouts and stir gently to coat.

One-Pan Pepper Jack Brussels Sprouts

7.  Bring the mixture back to a light simmer and cover with the lid. Continue to cook for three to five minutes.

One-Pan Pepper Jack Brussels Sprouts

8. Top with remaining cheese and sun-dried tomatoes and broil, or cook, with the lid on until cheese is melted and bubbly. Serve hot!

One-Pan Pepper Jack Brussels Sprouts

This makes a total of 6 servings of One Pan Pepper Jack Brussels Sprouts. Each serving comes out to be 218 Calories, 18g Fat, 5g Net Carbs, and 10g Protein.

One Pan Pepper Jack Brussels SproutsCaloriesFats(g)Carbs(g)Fiber(g)Net Carbs(g)Protein(g)
1 pound Brussels sprouts1951.3640.5417.223.3415.31
1 tablespoon coconut oil12113.270000
1 tablespoon minced garlic130.042.780.22.580.53
1/2 cup sour cream22822.55.3205.323.92
1/4 cup heaving whipping cream20221.471.6901.691.69
1.5 cups shredded pepper jack cheese63251.321.1501.1541.49
1 tablespoon chopped sun dried tomatoes120.81.40.410.4
Total1403110.7652.8817.835.0863.34
Per Servings (/6)233.8218.468.812.975.8510.56
One-Pan Pepper Jack Brussels Sprouts

This makes a total of 6 servings of One Pan Pepper Jack Brussels Sprouts. Each serving comes out to be 218 Calories, 18g Fat, 5g Net Carbs, and 10g Protein.

The Preparation

  • 1 pound Brussels sprouts, halved
  • 1 tablespoon coconut oil
  • 1 tablespoon garlic, minced
  • ½ cup sour cream
  • ¼ cup heavy whipping cream
  • 1 ½ cups shredded pepper jack cheese
  • 1 tablespoon chopped sun-dried tomatoes

The Execution

  1. Clean Brussels sprouts, slice into halves, and place in a large skillet that you have a fitting lid for.
  2. Pour in enough water to just submerge the sprouts, then cover the skillet with a lid and bring the water to a simmer. Simmer for five to seven minutes.
  3. Remove the skillet from the heat and strain the sprouts. Rinse under very cold water to stop the cooking process and set aside.
  4. In the same skillet, heat oil and garlic on medium low heat until fragrant.
  5. Add sour cream and heavy whipping cream then turn the heat to medium. Slowly stir in pepper jack cheese.
  6. Once the sauce thickens, add Brussels sprouts and stir gently to coat.
  7. Bring the mixture back to a light simmer and cover with the lid. Continue to cook for three to five minutes
  8. Top with remaining cheese and sun-dried tomatoes and broil, or cook, with the lid on until cheese is melted and bubbly. Serve hot!
https://www.ruled.me/one-pan-pepper-jack-brussels-sprouts/

Turn your body into a FAT BURNING MACHINE with our exclusive meal plans!

SEE WHAT'S INSIDE