AmericanMedium · Hot
Brussels Sprout Chips with Sour Cream and Parmesan
Crispy roasted brussels sprout chips seasoned with garlic and parmesan, served alongside a creamy sour cream and parmesan dip. A keto-friendly snack that proves vegetables can be addictively crunchy.
Prep
15 min
Cook
30 min
Total
45 min
Method
1
Preheat oven to 200°C (400°F). Line a large baking sheet with parchment paper.
2
Trim the stem ends from the brussels sprouts and remove any wilted outer leaves. Slice each sprout into thin rounds, about 3mm thick — these become your chips.
3
Toss the sliced brussels sprouts in a large bowl with olive oil, minced garlic, salt, and black pepper until evenly coated.
4
Spread the sprouts in a single layer on the prepared baking sheet. Do not crowd — use a second sheet if needed.
5
6
7
While the chips roast, combine sour cream, 1/2 cup parmesan, minced garlic, salt, and black pepper in a small bowl. Stir until smooth and well incorporated.
8
Serve the dip in a small ramekin alongside the warm brussels sprout chips.
C
Nutri-Score
Fair balance
A–E · lower is better · score 7
Calories
465
per serving
High in saturated fat · 19gSource of protein · 23gSource of fibre · 14gLow sugar · 4g
Protein
23g
Carbs
18g
Fat
35g
Sat. fat
19g
Fiber
14g
Sugar
4g
Sodium
1059mg
Gluten FreeKetoLactose AwareLow CarbVegetarianDiabetesHeart HealthyMetabolic SyndromeWeight ManagementHigh FatModerate ProteinSatiety
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
B
Environmental impact
Low impact
A–E · lower is better · includes estimates
kg CO2e
0.8
per serving
BCarbonAEU all-round· carbon sets the grade
Water
0.3m³
Land
23Pt
Runoff
0.04g P
Parmesan, grated drives 37% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
6
Umami
3
Sweet
5
Salty
3
Sour
2
Bitter
1
Spicy
Textures
CrispyTender
Aromas
HerbalPungentSavory
Kitchen Equipment
Primary Tool
Conventional OvenTechniques
RoastTossing
Safety & Storage
Allergen Warning
Recipe contains milk allergens from parmesan cheese and sour cream. Not suitable for individuals with milk allergies, lactose intolerance, or casein/whey sensitivities.
Handling
Sour cream dip is a dairy product prone to rapid bacterial growth. Do not leave at room temperature for more than 2 hours. Refrigerate unused portions immediately after serving.
Storage
Store sour cream dip in a sealed container in refrigerator at 40°F or below for up to 5 days. Store cooled chip portions in airtight containers at room temperature for up to 3 days to maintain crispness.
Cross Contamination
EnsureUtensils, cutting boards, and serving dishes used for dairy ingredients are thoroughly cleaned before contact with allergen-free foods to prevent cross-contact.
High Risk Population
Young children, elderly individuals, and immunocompromised persons are particularly vulnerable to foodborne illness from improperly handled dairy products. Ensure strict temperature control when serving to these groups.
Pro Tips
Technique
Slice your brussels sprouts as thin as possible—about 3mm is ideal. Thicker pieces won't crisp up properly and you'll end up with steamed vegetables instead of crunchy chips. A mandoline makes this effortless if you've got one.
Substitution
No fresh garlic? Use 1/2 teaspoon of garlic powder in the chip seasoning and 1/4 teaspoon in the dip instead. The flavor's slightly different but still works.
From the chef
When I first went keto, I thought my days of addictive, crunchy snacks were over—until I discovered roasting brussels sprouts into chips. My nonna would've laughed, but even she couldn't deny these are better than potato chips, especially when you dunk them into that creamy parmesan dip. This is my go-to proof that low-carb eating isn't about suffering; it's about finding the right technique.
TagsKetoLow CarbVegetarianRoastedCrispyCheesyVegetable ForwardGarlicky
AllergensMilk
Source: generated · June 13, 2026