Bacon Wrapped Brussel Sprouts

Prep: 5 min Cook: 25 min Total: 30 min Servings: 28
Annie Lampella @ Ketofocus

By Annie Lampella, Pharm.D.

Published January 17, 2022 • Updated February 1, 2026

Make everyone a fan of brussel sprouts by wrapping them in bacon with a hint of sweetness

Reader Rating
5 Stars (1 Reviews)
5 Ingredients or LessAir FryerDairy FreeEasyEgg FreeNut Free

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Wrapping bacon around a brussel sprout and coating it with maple syrup will turn the pickiest of eaters into a huge fan of these low carb bacon wrapped brussels sprouts.

Not everyone is a fan of brussels sprouts. They can be bitter, but to offset that, we wrap them in bacon. Bacon makes just about anything taste better, like bacon wrapped cod – it makes it taste like lobster. Or get any kid to eat their vegetables when you make bacon and green beans. bacon wrapped brussels sprouts it in a serving tray with a bowl of ranch dressing in the center and topped with crumbled feta cheese Bacon wrapped brussels sprouts make a crowd pleasing appetizer – you will be amazed how fast these disappear at holiday parties or game day. They are a bite sized explosion of flavor! As the crispy bacon bakes, it infused the roasted brussels sprouts with flavor. The maple syrup caramelizes and adds sweetness to balance out the salty bacon. With only 3 ingredients needed, you can make these in less than 30 minutes!  

How to make bacon wrapped brussel sprouts

  1. Wash and trim the brussels sprouts.
  2. Toss brussels sprouts in salt, pepper and oil.
  3. Cut each strip of bacon in half.
  4. Brush maple syrup on one side of each half strip of bacon.
  5. Wrap bacon around each brussels sprout place on a baking sheet or in the air fryer basket.
  6. Brush a dab of maple syrup on the top of each bacon wrapped brussels sprout.
  7. Bake or air fry.
ingredients on a cutting board including bacon, fresh brussels sprouts and a bottle of maple syrup

Key ingredients

  • Brussels sprouts – I usually grab the bag of pre-washed and trimmed brussels sprouts. Make sure the ends of your brussels sprouts are cut and any unsightly leaves at torn off. Give a one more good wash before cooking and let them dry.
  • Bacon – You can use regular, center cut or thick cut bacon. Isn’t not necessary to par-cook the bacon. It will cook all the way through as it bakes and your be left with crispy bacon.
  • Maple syrup – Adds a hint of sweetness to balance the salt bacon and will caramelize as it bakes. Sugar free maple syrup can be used. You can also substitute a brown sugar substitute for the maple syrup.
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Bacon Wrapped Brussel Sprouts

5 (1) Prep 5m Cook 25m Total 30m 28 servings

Ingredients

Step by Step Instructions

Step by Step Instructions

1
Season brussels sprouts

In a large bowl, toss brussels sprouts with 1/4 teaspoon salt and pepper and a splash of avocado oil or olive oil.

tossing whole fresh brussels sprouts with salt and pepper in a bowl with a spoon
2
Cut bacon

Using a knife, cut down the center of 14 strips of bacon to cut them in half. You will be left with 28 half slices.

10 half strips of bacon on a cutting board
Tip You can use regular or thick cut bacon.
Ingredients for this step
  • Bacon
3
Brush maple syrup

Using a brush or the back of a spoon, brush maple syrup on the top of each strip of bacon.

brushing maple syrup on a strip of bacon with a silicone basting brush
Tip Only coat on side of bacon.
Ingredients for this step
  • Maple syrup
4
Wrap it up

Lay a brussels sprout on one end the maple coated bacon strip and roll until the bacon is wrapped around the brussels sprout. Repeat with remaining brussels sprouts.

rolling a brussels sprout with a strip of bacon on a cutting board
Tip The maple coated side of the bacon should be touching the brussels sprout.
Ingredients for this step
  • Brussels sprouts
5
Final maple syrup coating

Place bacon wrapped brussels sprouts on a foil lined baking sheet or air fryer basket. Brush a small amount of maple syrup to the top of each sprout.

brushing maple syrup with an orange silcone brush on top of a bacon wrapped sprout
Tip Don't coat the entire bacon wrapped sprout with maple syrup - only the top. As it bakes, the syrup will melt and drip down coating the entire sprout.
6
Oven instructions

Bake in a 400 degree oven for 20-25 minutes. After 8 minutes, turn brussel sprouts over to allow for evening baking. Remove and let cool for a few minutes before serving.

holding a baking tray lined with foil with 10 bacon wrapped brussels sprout on it next to a bowl of maple syrup and an orange brush sticking out
7
Air fryer instructions

Air fry at 380 degrees for 10-12 minutes.

8 bacon wrapped brussels sprouts in an air fryer tray
Tip No need to turn the wrapped brussels sprouts halfway through baking as the bacon grease and maple syrup will drip down to the bottom.
Nutrition Per Serving 1 brussels sprout
36 Calories
2g Fat
2.3g Protein
1.1g Net Carbs
3.9g Total Carbs
28 Servings
Nutrition disclaimer

The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

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a plate of cooked brussel sprouts wrapped in bacon on a plate with ranch dressing on the side

How to pick brussels sprouts

I find it easier to use fresh brussels sprouts in a bag. These come pre-washed and pre-trimmed. But if you purchase them in bulk, look for ones that have tightly packed bright green leaves. Avoid brussels with yellow leaves. Try to get them all the same size. This will ensure they are baked evenly. Smaller brussels sprouts are generally sweeter. Frozen brussels sprouts can be used. Just make sure you thaw them completely and press any excess moisture out of them.

Dipping sauces & toppings

These bacon wrapped brussels sprouts are delicious on their own, but they are even better when you dip them in a sauce. Here are some options for dipping sauce or toppings.
  • Ranch dressing – my favorite
  • Blue cheese dressing
  • Sriracha mayo
  • Lemon Dijon mustard dip
  • Crumbled feta cheese
  • Parsley
  • Crumbled cream cheese
  • Balsamic vinegar
  • Cayenne pepper
  • Red pepper flakes
  • Honey
5 cooked bacon brussels sprouts on a table topped with feta cheese and parsley

Storage information

This brussels sprouts appetizer is best served right away; however, you can store leftovers in the refrigerator for up to 3-4 days. Reheat in the oven or air fryer for half the baking time. You can make bacon wrapped brussel sprouts ahead of time. Prep them just until baking then store in the refrigerator until ready to bake or air fry.
Bacon Wrapped Brussel Sprouts

Frequently Asked Questions

What type of bacon do you use?

You can use any thickness of bacon - thin cut, thick cut bacon or center cut bacon. You could also use turkey bacon.

Do you cut the brussel sprouts in half or leave them whole?

You can cut them in half or leave them whole. I prefer them whole as it's easier to make (one less step) and they are easier to turn when baking.

When do you insert the toothpick?

If you are serving these as an appetizer, it's easier to insert the toothpick in the brussel sprouts after baking. It will slide right in. It's not necessary to use the toothpick to hold them together while baking. Place them seam side down and they will hold together.

About the Author
Annie Lampella, Pharm.D.

Annie Lampella, Pharm.D.

Annie is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis, she has over 14 years of experience developing family-friendly keto recipes based on the science of human metabolism.

Learn more about Annie View My Cookbook

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1 Comment

  1. I followed the directions exactly and used the oven method. Brushing the bacon with sugar free maple syrup before wrapping added the perfect touch of sweetness that caramelized so nicely in the oven. Turning them after 8 minutes really helped the bacon cook evenly all around. The contrast between the crispy bacon and tender brussels sprout was amazing, and trimming the sprouts ahead of time really helped them cook through in the 25 minutes. I also appreciated the use of avocado oil to lightly coat the sprouts before baking—it helped them roast beautifully without being greasy. Definitely making these again for my next gathering.

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