Roasted Brussels Sprouts with Lemon and Almonds

Brussels sprouts have a reputation problem. Boiled until soft and gray, nobody gets excited about them. Roasting changes that. The cut sides turn golden, the outer leaves crisp up, and a squeeze of lemon brightens the whole bowl.

This is an easy vegetable side for a low-carb dinner. It goes next to almost any plain protein, takes about 35 minutes, and needs nothing from a bottle or a packet.

Why This Side Keeps Sodium Low

There is no sauce, stock or seasoning mix here. The flavor comes from browning, black pepper, lemon and toasted almonds. That leaves almost all of the sodium decision with you.

Without salt, one serving has about 29 mg of sodium. If you add the optional ⅛ teaspoon of salt, that rises to about 100 mg per serving. Taste it first. The lemon often does the job salt would.

For the bigger picture, see how much sodium you really need on low-carb.

How to Get Them Crisp, Not Soggy

Cut the sprouts in half from top to stem. Quarter any big ones, so every piece is done at the same time.

Lay them cut side down, with space between them. That flat side against the hot tray is where the golden color comes from. A crowded tray traps steam, and the sprouts go soft instead of brown.

Add the almonds only for the last few minutes. Thin sliced almonds go from golden to burnt very quickly. Put the lemon on after roasting, not before, so it stays fresh and bright.

Swaps and Variations

• No nuts: leave out the almonds and add a little extra lemon zest and parsley.
• Frozen sprouts: roast them straight from frozen and allow extra time. They will be softer and less crisp.
• Garlic: add one finely chopped clove for the last few minutes of roasting, so it does not burn.
• More lemon: start with the tablespoon of juice, taste, then add more if you like.

Use plain, unsalted almonds. Salted or seasoned almonds add sodium the recipe card does not include.

About the Nutrition Figures

One serving is a quarter of the recipe. The card shows about 29 mg of sodium and 507 mg of potassium per serving, with no salt added. Net carbohydrate is about 7 g per serving.

These are ingredient-based estimates, not laboratory values. They are calculated from USDA FoodData Central entries for raw Brussels sprouts, olive oil, almonds, lemon peel, lemon juice, black pepper and fresh parsley. Net carbohydrate is total carbohydrate minus fiber. Brands and how much you trim will change the numbers a little, so treat them as close, not exact.

Brussels sprouts carry a fair amount of potassium. If you have kidney disease or have been told to limit potassium, ask your healthcare professional what portion suits you.

If you take an ACE inhibitor, an ARB, or a potassium-sparing diuretic, or have kidney problems, check with your doctor or pharmacist before using a potassium-based salt substitute. The combination can push potassium higher than is safe. The National Institutes of Health potassium fact sheet explains why.

Storage and Reheating

Cool leftovers promptly and keep them in a covered container in the fridge for up to 3 days, within the 3 to 4 days food safety guidance gives for cooked leftovers.

To reheat, spread them on a tray in a 200°C (400°F) oven for 8 to 10 minutes, until hot. The microwave works too, but they will be softer.

What to Serve With It

Pair the sprouts with the garlic butter salmon and asparagus skillet, or any simply cooked chicken, fish or eggs. If you want two sides, the cauliflower mash with olive oil and herbs sits well next to them.

There are more ideas in low-carb foods that support healthy blood pressure, the best low-carb vegetables for blood pressure and the recipe archive.

If you would like a place to start, try the free 60-second blood pressure check. It helps you work out where to begin, gives you a short plan of your own, and the Blood Pressure Support Cheat Sheet comes with it.

This recipe provides general food information, not medical advice. Follow any sodium, potassium or protein limits prescribed by your healthcare professional.