Keto Diet

Brussels Sprouts with Soft-Boiled Egg

You can't go wrong with roasted Brussels sprouts, and when paired with avocado and a soft-boiled egg, they make the perfect keto meal.

Prep Time
20 min
30 min


  • 1½ lb Brussels sprouts, trimmed
  • 2 3/4-oz slices bacon, no added nitrites or nitrates, finely chopped, optional
  • 2 tbsp organic unsalted butter or coconut oil
  • 1 shallot, finely chopped ½ tsp sea salt (see note)
  • 3 soft-boiled eggs, sliced*
  • 2 tbsp chopped walnuts
  • ½ avocado, peeled, pitted and sliced


1. Bring a large pot of water to a boil. Add Brussels sprouts and blanch for about 15 seconds. Quickly drain and rinse in cold water. Cut sprouts in half lengthwise.

2. Cook bacon (if using): To a medium skillet on medium, add bacon and cook for about 3 minutes, until browned. Transfer to a bowl and set aside; leave the drippings in the pan. Add butter and shallot to skillet and sauté for about 2 minutes, until shallot is soft.

Add Brussels sprouts and toss to coat in butter. Sauté for about 3 minutes, until they begin to soften, then season with salt and cook until crisp-tender, another 2 minutes.

3. Using a slotted spoon, transfer vegetables to a serving dish. Top with cooked bacon and soft-boiled eggs. Sprinkle with walnuts and serve with avocado.

NOTE: You can skip the bacon in this dish. If you choose to do so, it will need a little more seasoning so increase salt to 1 teaspoon.

*MARIA’S PERFECT SOFT-BOILED EGGS: Fill a medium saucepan halfway with water and bring to a simmer but not quite a boil. Gently place eggs in the simmering water and cook for 5 minutes, holding the water at a simmer, not a boil. Remove eggs and run under cool water. Once cool, carefully peel eggs.

Nutrition Information

  • Serving Size 1/6 of recipe
  • Calories 202
  • Carbohydrate Content 13 g
  • Cholesterol Content 109 mg
  • Fat Content 14 g
  • Fiber Content 5 g
  • Protein Content 9 g
  • Saturated Fat Content 5 g
  • Sodium Content 326 mg
  • Sugar Content 3 g
  • Monounsaturated Fat Content 5.5 g
  • Polyunsaturated Fat Content 3 g