Low Carb Smashed Brussels Sprouts Recipe

Atkins Low Carb Smashed Brussels Sprouts
Net Carbs
Prep Time: 10 Minutes
Cook Time: 35 Minutes
Phase: Phase 2
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









calculator How to Calculate Atkins Net Carbs

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)



  • 16 oz fresh brussels sprouts
  • 2 1/4 tsp table salt
  • 1 Tbsp olive oil
  • 1 tsp fresh garlic
  • 1 tsp italian seasoning blend
  • 0 1/4 tsp black pepper, ground
  • 6 Tbsp parmesan cheese, grated
  • 1 Tbsp fresh parsley, chopped


Ingredient note: We suggest using smaller brussels sprouts, roughly 2-inches in length, for this recipe. If you purchase larger sprouts, you can trim the outer leaves and cut down the stem to result in smaller sprouts.

  1. Heat oven to 425°F. Prepare a sheet pan with parchment paper.
  2. Fill a large sauce pot with water, place over high heat and bring to a boil. Add 2 teaspoons salt, trimmed and washed brussels sprouts, and stir. Boil until bright green and becoming tender, 10-13 minutes. Place in an ice water bath to stop the cooking.
  3. Place cooked and cooled sprouts on a clean kitchen towel and set aside.
  4. In a medium bowl, mix olive oil, minced or pressed garlic, Italian seasoning, pepper and remaining ¼ teaspoon salt. Pat sprouts dry and toss with the olive oil and herbs. Place on the prepared sheet pan and use the bottom of a glass jar or glass liquid measuring cup to press/ smash each brussels sprout, flattening each one a bit. Gently place the sprouts back in the bowl.
  5. On the prepared sheet pan, create 1 teaspoon mounds of grated parmesan cheese for each of the brussels sprouts (about 16). Place a sprout on top of each mound. Sprinkle remaining parmesan cheese evenly over the sprouts. Bake for 15 minutes, until cheese is bubbling and browning around the edges. Remove from oven and flip each sprout so the parmesan crust is on the top. Bake another 5 minutes until parmesan crust is evenly browned.
  6. Serve on a platter, garnished with chopped parsley.

Cooking Tip

Using smaller brussels sprouts are the key to being able to smash the blanched sprouts and get the crispy edges that make this recipe so tasty. We found sprouts that each weigh about 1-ounce work great. Any heavy duty glass that has a relatively flat bottom will work to smash the sprouts, but keep in mind you still want them to hold together, so don’t try to get them totally flat. The flat sides of the sprouts will also help the parmesan crust adhere. The crispy parmesan crust on these low carb smashed brussels sprouts will have your guests coming back for seconds!