Low Carb Buffalo Brussels Sprouts


What better way to prepare healthy, nutrient-filled Brussels sprouts than to fry them up, bathe them in a buttery buffalo sauce and dunk them in blue cheese dressing? This is a high-fat, high-fiber, moderately carby treat that would go great with a lean protein entree. You can use a variety of methods to cook the sprouts – an air fryer is probably the healthiest method, but you can go the opposite direction and deep-fry them too – the important thing is to use very hot oil to develop good flavor and a crispy exterior. The buffalo and blue cheese sauces given here are simple and classic.

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Low Carb Buffalo Brussels sprouts


  • 1lb Brussels sprouts
  • 3 T cooking oil of your choice
  • 1oz blue cheese, crumbled
  • 2 tablespoons mayo
  • 2 tablespoons sour cream
  • 1 teaspoon cream
  • Salt
  • Black Pepper
  • 2 T butter
  • 1/4c Frank’s Red Hot Sauce, or similar


  1. Prepare the Brussels sprouts. Cut off the base and discard. Cut each sprout in half. Discard any tough or discolored exterior leaves.
  2. Prepare the blue cheese sauce. Mix all ingredients together, and add salt and black pepper to taste.
  3. Prepare the buffalo sauce. Add butter and hot sauce to a small pan over low heat. Melt butter, mix and keep warm.
  4. Add cooking oil to a heavy pan. Heat over a high flame. Add Brussels sprouts (carefully), season with a generous pinch of salt, and spread out so as to maximize contact with the bottom of the pan.
  5. Reduce heat to medium-high. Stir sprouts every few minutes, so that several sides of each sprout have a turn in direct contact with the pan. Add more fat if the pan seems too dry.
  6. Continue to cook until the sprouts have mostly turned a dark brown, and have softened slightly, 6-10 minutes. Turn off heat.
  7. Add Brussels sprouts to a bowl, and coat completely with buffalo sauce. Stir thoroughly.
  8. Serve with blue cheese sauce.

Yield: 2 side portions

Food energy: 428 kcal

Total fat: 39g

Carbohydrate: 17g

Protein per serving: 9.5g

Total dietary fiber: 7g

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