Keto Cranberry Pecan Brussels Sprouts
Published November 8, 2020 • Updated March 1, 2026
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I roast these keto cranberry pecan brussels sprouts every holiday season, and the sugar-free maple syrup creates a caramelized glaze that makes even sprout-haters clean their plates.
I started making cranberry pecan brussels sprouts about four years ago when I wanted a holiday side dish that looked as good as it tasted. The combination of bright red cranberries against roasted green sprouts with toasted pecans scattered on top makes your table look like a food magazine spread, and the flavor actually delivers on what your eyes are promising.
Here’s what sets this version apart from every other roasted sprouts recipe I’ve tried: the sugar-free maple syrup. I know it sounds like a small thing, but when it hits the hot sheet pan, it caramelizes around the sprouts and cranberries and creates this sticky, sweet glaze that none of my other attempts ever had. I go heavier than the one tablespoon listed because that’s where the magic happens. The syrup turns each sprout into something closer to candy than vegetable, and the cranberries get these little caramelized edges that pop with tartness when you bite in.
The biggest lesson I learned making these was about crispiness. For a long time I blamed the maple syrup when my sprouts came out soft. Turns out it’s almost always crowding on the pan. If you give each halved sprout enough room to actually touch the sheet pan surface, the cut sides get golden and crispy while the outside leaves char just slightly. One layer, no stacking, no overlapping. That’s it.
I make these as part of a bigger keto holiday spread. They sit next to my keto sweet potato casserole and keto green bean casserole on Thanksgiving, and the colors alone make the table feel festive. If you want more brussels sprouts options, my baked brussels sprouts with bacon and cheesy brussels sprouts casserole are both crowd favorites. For lighter sides, my keto cauliflower gratin and bacon wrapped brussels sprouts kebabs round things out.
One of my favorite reader stories about this recipe: a mom named Natalie made these without telling her son what they were. He ate the whole portion and asked why “those little cabbages” tasted different. The cranberry and maple syrup neutralize that bitter, vegetal taste that turns so many people off. That’s not a guess on my part. I’ve watched it happen at my own table, and I’ve heard it from dozens of readers since.
I also run these through the air fryer when I don’t want to heat the whole oven. The air fryer method gives you crispier edges in about half the time, which is how I make them on weeknights. The oven version is still my go-to for holidays when I’m cooking for a bigger group and need the full sheet pan.
This low carb side dish has become one of the recipes my family actually requests. Not because it’s “healthy” (they don’t think about that), but because to them it’s just roasted vegetables that taste really good.
Ingredients
2 cups brussels sprouts, halved -
1/4 cup pecans
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2 heaping tablespoons dried cranberries
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3 tablespoons olive oil
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1 teaspoon garlic salt
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1 teaspoon black pepper
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1 tablespoon sugar free maple syrup
Step by Step Instructions
Step by Step Instructions
Toss ingredients
In a large mixing bowl toss together the brussels sprouts, pecans and cranberries.
Add flavor
In a small bowl whisk together the oil, garlic salt, pepper and sugar-free syrup. Toss the brussels sprouts with the syrup mixture.
Oven instructions
Preheat the oven to 400 degrees. Spread brussels sprouts over a sheet pan and roast for 35 to 40 minutes until crisp on the outside and tender on the inside. Shake pan periodically to cook evenly.
Air fryer instructions
Add brussels sprouts mixture to the basket of an air fryer. Air fry at 350 degrees for 15 minutes.
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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Get My Macros + Recipes →Frequently Asked Questions
How do I get my brussels sprouts crispy and not soggy?
I spent a long time thinking the maple syrup was making my sprouts soggy, but after testing this recipe dozens of times, the answer is almost always pan crowding. Cut each sprout in half, lay them cut-side down in a single layer with space between each one, and let the oven do its thing at 400 degrees. I also pat my sprouts dry with a paper towel before tossing them in the oil. That removes surface moisture so the oil can actually crisp the cut faces instead of steaming them.
Can I add bacon to this recipe?
I've made this with bacon crumbled on top and it's great, but I treat it as an add-on, not a core ingredient. I cook the bacon separately until it's crispy, then scatter it over the roasted sprouts right before serving so it stays crunchy. If you want a version where bacon is the star, my baked brussels sprouts with bacon is built around that.
Are dried cranberries keto-friendly?
Most store-bought dried cranberries are loaded with added sugar, so I use sugar-free dried cranberries sweetened with monk fruit or erythritol. At two heaping tablespoons for the whole recipe split across servings, the carb count stays low. I buy mine online since they're hard to find in regular grocery stores. If you can't find keto-friendly dried cranberries, a tablespoon of fresh cranberries per serving works (just expect more tartness).
Can I make this ahead of time for Thanksgiving?
I prep these the night before every Thanksgiving. I halve the sprouts, toss everything with the oil and seasoning, and store the whole mixture in a zip-top bag in the fridge. On the day, I spread it on the sheet pan straight from the fridge and roast. The only thing I don't do ahead is add the maple syrup, because it can make the sprouts too wet overnight. I drizzle the syrup right before roasting and that preserves the caramelization. Leftovers keep in the fridge for about 3 days. I reheat in the oven at 375 for 8-10 minutes to get the crispiness back.
Can I use fresh cranberries instead of dried?
I've tried both. Fresh cranberries are much more tart and they burst during roasting, which releases a lot of juice onto the pan. That's not necessarily bad (the juice actually creates a tangy glaze), but it's a different dish. If I use fresh, I add an extra teaspoon of sugar-free maple syrup to balance the tartness. My preference is still dried for this recipe because they hold their shape and get those chewy, caramelized edges I love.
How many net carbs are in a serving?
When I calculate this with sugar-free dried cranberries and sugar-free maple syrup, I get roughly 7-8 net carbs per serving (recipe makes about 4 servings). The sprouts themselves are around 4-5 net carbs per cup halved, and the cranberries and syrup add the rest. I've fit this comfortably into my 20g daily carb limit as a side dish with protein.
Can I use balsamic vinegar instead of maple syrup?
I've tested both. Balsamic gives you a tangy, slightly acidic glaze, and it works fine if that's your preference. But I keep coming back to the maple syrup because the caramelized sweetness paired with the tart cranberries is what makes this version different from every other roasted sprouts recipe. The maple hits the hot pan and basically glazes everything. Balsamic doesn't do that the same way. If you want to try balsamic, use about a tablespoon and toss it on during the last 10 minutes of roasting so it doesn't burn.
What can I substitute for pecans if I have a nut allergy?
I've made this with pumpkin seeds (pepitas) and they're my favorite nut-free swap. They get crunchy in the oven and have a slightly earthy flavor that works with the cranberry sweetness. Sunflower seeds work too, but I find they brown faster, so I toss them in during the last 10-15 minutes of roasting. Either way, you still get that crunch contrast against the tender sprouts.
The holiday season is upon us, which means loads and loads of tasty but carb loaded food. If you are anything like me, the excitement of festive food dulls when you think of all the extra exercise and diets that will ensue. So, here is a solution – cranberry pecan brussels sprouts. Easy to make and tasty, you can serve it as a holiday side dish to add a pinch of health to your festive dining table.
The holidays mean a lot of work – cleaning, decorating, deciding the menu, and more. Meaning? No time for breakfast or lunch. Well, my low carb thanksgiving side dish is here to your rescue. Not only is it delicious with cranberries and nutritious with sprouts, but also quick to make. Mix, whisk, and air fry is all it takes. No fancy ingredients are needed, either.
6.4g net carbs for a side with pecans, cranberries, and a full tablespoon of maple syrup caught me off guard. The bigger surprise was the pecan timing. Pulled them out at the 15-minute mark, let the sprouts finish alone, stirred them back in right before serving. They stay crunchier that way and hold their own against the glaze instead of going soft with everything else. I also ran the dried cranberries under cold water and patted them dry before tossing everything together. They plump up a bit instead of shriveling, and you get something closer to an actual fruit pop than a tough dried piece by the time the pan comes out. The garlic salt is doing more balancing work than it looks like. Worth measuring exactly the first time before adjusting.
Was worried the cranberries would go mushy by day three. Sheet pan at 375 for five minutes, still solid. Making a double batch every Sunday now.
The caramelized glaze is what got me. My grandmother would toss vegetables in something sweet before roasting on Sundays, let them go until the edges went almost dark and sticky. I never knew what she used, just remembered that finish. The sugar-free maple syrup here does exactly that thing, where the glaze tightens up in the last few minutes and coats everything. Added the cranberries and pecans and the whole pan smelled familiar in a way I wasn't prepared for. Made it again the following week. Glad I finally have one I can actually eat.
Swapped the pecans for walnuts (all I had) and went air fryer at 350 for 12 minutes, and I'm really glad I did. The walnuts pick up that maple glaze differently, kind of deeper and more toasted, and they pair with the dried cranberries better than I expected. Heads up: the sugar-free syrup caramelizes SO fast in the air fryer, stir halfway through or the cranberries on the bottom get too charred. That's why I'm at four stars, first round came out pretty uneven. Second time I shook the basket around the 6-minute mark and it was night and day, even browning all the way through. The walnut swap is permanent for me now.
The 6-minute shake is smart. Sugar-free maple syrup caramelizes way faster than regular, and the air fryer just accelerates it. Scorched cranberries on the bottom are always the tell.
Starting keto again after months off, I figured sweet-savory sides were just gone. Made these last Sunday. That sugar-free maple glaze actually caramelizes, which surprised me more than it probably should have. The smell when the pan came out got me, and the cranberries and pecans make this feel like real food, not just vegetables I'm eating because I have to. Went a touch heavy on the garlic salt (my fault, not the recipe's), so I'll dial that back next time.
Garlic salt creeps fast on this one. 3/4 teaspoon is where I dial it back.
Brussels sprouts with cranberries were such a staple for me before I went keto that giving them up felt like the worst part of the whole thing. Made this on a whim last week and the caramelized glaze from the sugar-free maple syrup hit exactly right. I ate probably half the pan before dinner was even plated. So glad this exists.
Ha, half the pan before it was even plated sounds about right. The glaze gets almost candy-like on the cut sides if you let them go the full roast time without flipping.
I stirred a splash of balsamic into the oil and syrup mixture because I had an open bottle and it felt like the thing to do, and the glaze that formed on the sprouts in the air fryer was something else entirely. Did them at 350 for about 10 minutes, flipped once, and the edges came out with this deep caramelized char that I kept going back for. Didn't expect a beginner tweak to land that hard. Making them again this weekend and doubling the pecans because I kept picking them out specifically.
The balsamic thing tracks. Acid speeds up caramelization past what the maple does on its own. 350 for 10 with a flip is my air fryer target too.
Swapped the pecans for walnuts and added a little extra maple syrup to the oil mixture before roasting, and the caramelization on the walnuts is so good it's a little distracting. One note: scatter the dried cranberries on in the last five minutes or they scorch before the sprouts finish. Four stars until I crack that part, but the walnut swap is staying.
The walnut caramelization with extra maple syrup sounds like an actual upgrade. And yes on the cranberries. I've scorched them too when the oven runs hot, last five minutes is the fix.
I only had walnuts so I used those instead of the pecans, and they came out with this toasted, slightly bitter edge in the air fryer that I think actually works better with the cranberries? Like the sweet-bitter contrast going on is something I wouldn't have planned on purpose. I bumped the temp to 375 and checked at 10 minutes because I was paranoid, and that's right when they were starting to go golden. Going to try adding a tiny bit of balsamic next time to push that contrast further.
That bitter-sweet thing is real. Pecans kind of disappear into the glaze, but walnuts have enough edge to contrast with the cranberries. Balsamic will push it even further.
The sugar-free syrup glaze tasted exactly the way I remember my mom's used to, and that's enough for me to keep making it.
Mom's glazed sprouts is a high bar to clear. Really glad the maple syrup got it there.
Tried a few different roasted sprout recipes this year and the sugar-free maple syrup glaze here is what sets this one apart. Everything caramelizes together in a way the plain olive oil versions just don't get close to. Four stars because I'd go heavier on the pecans, but the base is the best I've made.
The 1/4 cup is intentionally low so the cranberry and maple stay out front. If pecans are your thing, push to 1/2 cup, the balance still holds.
Does the sugar-free maple syrup actually caramelize on the brussels sprouts, or does it stay liquid? Regular maple syrup gets that sticky glaze when roasted, but I've never tried the sugar-free version for this.
It caramelizes, just lighter than regular maple syrup. Not as thick a coating, but the cut sides flat against the pan get sticky and a little golden. It's enough.
First time using sugar-free maple syrup in a roasted dish. The glaze caramelized perfectly, though I'd double the cranberries next time.
Double works. I've gone up to 3 tablespoons and the balance holds. The tartness hits harder but the pecans keep it in check.
Brought these to a dinner party last weekend and accidentally put them out with the appetizers. Gone before the main course. The person who finished the bowl had spent five minutes earlier telling me she doesn't eat brussels sprouts. Something about the sugar-free maple syrup on those caramelized edges. She went back for thirds.
Appetizer accident that cleared the table. I'll take it. The cut-side-down caramelization is what gets the skeptics every time - she never stood a chance.
Kept scrolling past this one for months. I've made roasted brussels sprouts so many times and they're always fine, just never memorable. Sugar-free maple syrup with garlic salt sounded like it would be too sweet or just weird. Made them last Sunday and the glaze caramelizes in a way I didn't expect, more sticky-savory than sweet. The pecans give it this little crunch against the softened sprouts. Every other version is now firmly in second place.
Garlic salt keeps it from tipping sweet. Without it this would be dessert, not a side dish. Glad Sunday sold you.