Brussels Sprouts Chips – Low Carb and Gluten-Free


Delicious crispy low carb chips made with Brussels sprouts. These will convert any Brussels sprouts haters!

Chips made from Brussels Sprouts, low carb and gluten-free

Today I get to introduce you to Vijay Nathan and I couldn’t be more pleased.  Vijay is the co-founder and editor of NoshOn.It, a daily recipe site that curates great food blogger content.  Since the beginning, Vijay and Noshon.It have been very supportive of food bloggers, respectfully asking for permission to post photos and link back to the original author.  No recipe stealing here!  And since Vijay used to live in the Boston area, we met for brunch one day.  He’s a great guy who loves food, talking about food, and dreaming about food.  A perfect guest poster for All Day I Dream About Food

Do you remember the first time you had a dish that completely changed the way you thought about an ingredient? For me, my fateful meeting with the unfamiliar brussels sprout (I didn’t really eat it growing up) was about 5 years ago at SPQR Restaurant in San Francisco. It was a different restaurant back then, with a different chef and different menu, but those brussels sprouts still stand out as memorable.

Why, you ask? It wasn’t any fancy flavors or ingredients. It was simplicity at it’s best. Small halved sprouts, tossed in oil and plenty of salt (they need it) and roasted on very high heat until crackly on the outside. Addictive, crunchy, and salty, it was everything I wanted in a side dish…in any dish for that matter.

Ever since then, I’ve been making brussels sprouts just like that. Roasted at a high heat with just oil, salt, and pepper until really dark brown with charred spots. Since brussels sprouts are like little cabbages, they take on a kind of mushy texture when braised, boiled, or steamed…which is why most people hate them. This is the only way I make them, and it’s converted many a friend.

Low Carb Brussels Sprounts Chip Recipe

These chips, though, are a “happy accident” recipe. Whenever I make roasted brussels, there’s always inevitably a bunch of individual leaves that end up coming off and I usually just toss them on the pan with everything else. When it comes out of the oven, these are usually what I consider to be the “cook’s share.” It’s the little snacking present I give to myself as a pat on the back for cooking. It’s like the corner piece on a pan of brownies. Or the crispiest pieces of roast chicken skin. You know what I mean.

So then, I thought, if these are the pieces I love the most, why don’t I turn them into a dish all by themselves? And so, brussels sprouts “chips” were born. You just peel all of the leaves off of the brussels sprouts, toss them with oil and roast them just like that. When they come out of the oven (on high heat of course), they’re crispy, salty, and absolutely addictive. (Note from the pictures that the tub isn’t actually full…oops). One note is that they don’t hold up for hours like other kinds of chips so it’s best to serve them straight out of the oven.

Plus, in true All Day I Dream About Food style, they’re vegetarian, vegan, low-carb, gluten free, low-fat…all of your bases are covered here! So what does that mean? Make more of them. And eat more of them. Then brag to your friends about how you had a bowl of chips for lunch. And smirk.

Low Carb Brussels Sprouts Chips

The recipe below calls for 1 pound of brussels since that’s a nice round number but in all reality, it’s just a guide and you can scale it up and down as much as you’d like. Just make sure you give them plenty of room on the baking sheets so they can crisp up.

If you’re not a brussels sprouts lover, these will change your mind, guaranteed. I hope you’ll give them a try and let me know what you think on Facebook! Thanks again to Carolyn for having me and happy noshing!

Brussels Sprouts Chips

Yield: Serves 4


  • 1 pound brussels sprouts, washed and dried
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon kosher salt


  1. Preheat oven to 400 degrees F.
  2. To prepare the brussels sprouts, trim off the stock and peel and discard the outer of leaves. Continue peeling off the leaves one by one until you’re all the way to the core, adding them to a large bowl. If you’re having trouble getting them off, just trim the stalk some more. Repeat for all of the sprouts.
  3. Add the oil to the sprouts leaves and toss with your hands to coat, making sure to rub the oil all over the leaves with your fingers to ensure they’re well coated. Add the salt and toss to coat.
  4. Spread evenly on 1 or 2 baking sheets, spreading the leaves apart so they’re not stacked on top of each other or touching too much. You want plenty of room around them to crisp up.
  5. Bake for 10-15 minutes until deep brown and crispy. Remove from the oven, allow to cool slightly, and taste. If needed, sprinkle with more salt and serve.
  6. Note: You could also toss these with other spices for a different flavor. Smoked paprika and cumin would be delicious.


Serves 4. Each serving has 9 g of carbs and 4 g of fiber. Total NET CARBS = 5 g.

104 Calories; 7g Fat (55.7% calories from fat); 3g Protein; 9g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 496mg

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  1. Susan says

    I love Brussels sprouts any way you can make them (I think they have a particular affinity for walnuts – the meats and the oil), and I’m certainly going to try these! Just curious, though … how long does it talks to disassemble a pound of sprouts? I guess it is good in-front-of-the-tv or catching-up-with-a-friend work!

    Keep the potential Thanksgiving-friendly recipes coming!

  2. Melody says

    I have been enjoying the super crispy leaves that fall off of my oven roasted Brussels sprouts for a while now. My husband jokingly said that they should be on a restaurant’s menu, exactly as you’re presenting them here! They almost always turn out on the side of too “burnt” but I eat them anyway, they’re that good.

    • says

      They would be a great bar snack at a restaurant! When you roast them with the rest of the brussels sprouts, they can tend to get a little too brown so that’s why I like to do them on their own. Thanks for writing!

  3. Jean B. says

    I love the recipe AND your comments about “the cook’s share”. Makes me wonder whether you have been observing me and my evil ways. (Just kidding, but that is such a spot-on comment.)

  4. Beth says

    Just made these and DANG, so good! It took me about 10 min to pull all the leaves off of a pound of BS. Then I tossed with about 1 TBS olive oil, which was plenty for my liking. I layed them out on a Silpat, then sprinkled with salt and smoked paprika. I also added a piece of leftover, cooked, diced bacon just because. I baked them for 10 min, then decided to cook for 3 more. Mine were a teeeeeeny bit burnt, so I should have just pulled them out at 10 min. They were still really tasty though! I will definitely be telling friends and family about this, it’s a great alternative to potato chips, popcorn, etc.

  5. Donna says

    THESE…Bless you…bless you for concocting a salty/crunch-factor marvel to satisfy my absolute NEED for a fun nosh pre-dinner…as in “apèro”….I so missed the salty pretzel ..or Belin “Monaco” mayhem in my days of gluten..but THIS is healthy AND satisfies!! I used a Misto and sprayed the lot…is this permitted?…Here in France..kale is NOWHERE to be found…as of yet…but THIS will be my sub for a healthy yet somehow decadent snack!

    Thank you for an exquisite offering…and by-the-by…I love your writing style. New fan.


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