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• These Bacon Wrapped Brussels Sprouts Were Made To Disappear
• Ingredients & Substitutions
• How To Make Bacon Wrapped Brussels Sprouts
• My Recipe Tips
• Bacon Wrapped Brussels Sprouts (With Dip) Recipe card
• Recipe Reviews

These Bacon Wrapped Brussels Sprouts Were Made To Disappear

These bacon wrapped brussels sprouts might look fancy, but they’re actually so simple. Just 4 ingredients, plus a simple dipping sauce! I have a few theories for why they disappear so fast every time I make them:

• The sticky maple glaze – The bacon gets crispy and the roasted sprouts get tender, but it’s this incredible glaze that takes these bacon wrapped brussels sprouts up a notch. My sugar-free maple syrup with a kick of cayenne caramelizes the bacon as it cooks, infusing flavor into every bite.
• The sweet, creamy dipping sauce – If it’s not the glaze, the maple mustard dipping sauce definitely ties it all together. It’s creamy, tangy, and just a little spicy. I could eat it with a spoon.
• No need to precook the sprouts – Okay, maybe this is why you want to make them more than why they disappear. 😉 I thought pre-cooking might help, and while it did get me a golden outside on the veggies, it also made the sprouts too soft by the time the bacon was done. Roasting them raw inside the bacon gives the best texture. Not to mention the easiest prep!

I’ve brought these bacon wrapped brussels sprouts to a holiday gathering as a Christmas party recipe , served them as a side dish at home, and even placed them with an appetizer spread of other game day recipes . They disappear everywhere I take them. Make them with me, and I think they’ll pull the same disappearing act at your house!

“Tried these and we LOVED [them]. Mom and I said this is the only way to eat brussels sprouts from now on.” –David

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my bacon wrapped brussels sprouts recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Brussels Sprouts – Remove the stems and any brown leaves. See my tips below for more on selecting your veggies for this recipe.
• Bacon – I tested both thick and regular, and regular was the winner. It gets crispy without overcooking the sprouts.
• Maple Syrup – I brush my Wholesome Yum Zero Sugar Maple Syrup over the bacon, which gives it real maple flavor without the sugar.
• Cayenne Pepper – I add just a pinch for warmth, but feel free to add more if you like heat. You can also swap in smoked paprika or crushed red pepper flakes.
• Dipping Sauce – I make this with a simple combo of mayonnaise , more of the same maple syrup (above), Dijon mustard (you can use regular but I find it overpowering here), garlic powder , and a pinch of cayenne .

How To Make Bacon Wrapped Brussels Sprouts

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep the bacon. Cut the bacon pieces in half, lay them out in a single layer, and brush with maple syrup. Sprinkle a little cayenne on top if you like heat.
2. Wrap the sprouts. Flip the bacon strips, so the syrupy side is on the bottom. Place a brussels sprout on a slice of bacon, and roll it up. Set it on a rimmed baking sheet with a rack on top ( I use and love this set ), seam-side down, and repeat with the rest.
3. Add a final glaze. Once everything’s wrapped, I brush the tops with any leftover maple syrup to give the bacon a nice sticky finish.

1. Roast in the oven. They’re ready when the bacon is crispy and the sprouts are tender.
2. Make the dipping sauce. While those cook, stir together the mayo, maple syrup, Dijon, garlic powder, and cayenne, until smooth and creamy.
3. Enjoy! You can drizzle the sauce over the bacon wrapped brussels sprouts or dunk them with a fork. I like these bamboo skewers (pictured below) for dipping when I want them to feel a little fancy!

My Recipe Tips

• I recommend medium sprouts, 1 inch in diameter. This size cooks through by the time the bacon gets crispy, without getting mushy. If yours are big, just cut them in half. Small ones will get too soft, so I suggest saving them for my other recipes, like brussels sprout salad , air fried brussels sprouts , or fried brussels sprouts with bacon .
• I use this rack method for all my bacon recipes, because it helps them get crispier. This set is my favorite and easy to clean! If you get it to make these bacon wrapped brussels sprouts, you can also use it for my bacon in the oven , asparagus wrapped in bacon , and even bacon wrapped chicken .
• Line your pan for easier cleanup. Maple syrup can get sticky while baking, and areas where it drips down tend to burn, so I always line my baking sheet with parchment or foil because it saves me so much scrubbing later.
• What about oil and salt? I don’t add either one, because I find that the bacon adds enough of both. You can toss the sprouts with a very small amount of each if you like, though.
• Don’t stretch the bacon when wrapping. It will shrink as your brussels sprouts are roasting, and if you stretched it upfront, it’ll unravel.
• Placing the bacon wrapped brussels sprouts seam side down is important. Again, they’ll unravel if you don’t. Alternatively, you can secure the bacon with toothpicks instead, but to me this is just an extra step I’d rather skip.
• Check on the sprouts a little early. I noted how long they usually take in my oven, but since they’re coated in maple syrup (whether you use my zero sugar one or regular), they can burn a little more easily than normal. I like my bacon pretty dark on these as shown in the pictures. You can remove them sooner if you prefer a lighter color.
• Can I cook these using other methods? Sure! I’ve grilled them for 7-10 minutes per side at medium-high heat, or air fried them for 15-20 minutes at 380 degrees F. Both turned out great.
• Can I make them without the glaze? Yes, I just think they taste a little more boring that way.

Ingredients

Tap underlined ingredients to see the ones I use.

Bacon wrapped brussels sprouts:

• 1 lb Brussels sprouts (~24 1-inch sprouts; cut any large ones in half) ▢
• 12 strips Bacon (cut in half to make shorter pieces) ▢
• 1/4 cup Maple syrup (I use my natural Wholesome Yum Zero Sugar Maple Syrup ) ▢
• 1/8 tsp Cayenne pepper (or more if you want more heat) ▢

Dipping sauce:

• 1/2 cup Mayonnaise ▢
• 1 tbsp Maple syrup (I use the same sugar-free one above) ▢
• 1/2 tbsp Dijon mustard ▢
• 1/2 tsp Garlic powder ▢
• 1/8 tsp Cayenne pepper (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Place an oven-safe rack over a baking sheet .
2. Lay out the short (halved) bacon pieces in a single layer. Brush with maple syrup. Sprinkle with cayenne pepper.
3. Flip the bacon pieces over, so that the maple syrup is on the bottom. Place a brussels sprout at the end of a bacon slice and roll up. Place onto the baking sheet, seam side down. Repeat with the remaining sprouts. Brush remaining maple syrup over the top of the brussels and bacon.
4. Bake for about 25 minutes , until bacon is crispy and brussels sprouts are tender.
5. Meanwhile, in a small bowl, make the dipping sauce. Stir together the mayonnaise, maple syrup, mustard, garlic powder, and cayenne pepper, until smooth.
6. Serve warm bacon wrapped brussels sprouts with dipping sauce.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 3 bacon wrapped brussels sprouts + 1.5 tablespoons dipping sauce

• Tips: Check out my recipe tips above to help you get crispier bacon, cook the sprouts just right, and make cleanup super easy.
• Storage: Keep leftovers in an airtight container in the fridge for up to 3-4 days.
• Meal prep: I often assemble these ahead of time and store them right on the pan (covered in plastic wrap) in the refrigerator until ready to cook. I recommend a little extra syrup right before baking.
• Reheat: You can pop the bacon wrapped brussels sprouts in the oven again for 5-10 minutes at 350 degrees F, or air fry them for a minute or two. I would not microwave them, as the texture won’t be very good.
• Freeze: These actually freeze better than you’d think! You can freeze cooked ones for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Bacon Wrapped Brussels Sprouts

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Bacon Wrapped Brussels Sprouts (With Dip)

Crispy, sweet, and spicy, my bacon wrapped brussels sprouts are the perfect party appetizer. Serve them with this irresistible creamy dip!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/bacon-wrapped-brussels-sprouts/

Ingredients

Bacon wrapped brussels sprouts:

• 1 lb Brussels sprouts (~24 1-inch sprouts; cut any large ones in half)
• 12 strips Bacon (cut in half to make shorter pieces)
• 1/4 cup Maple syrup (I use my natural Wholesome Yum Zero Sugar Maple Syrup )
• 1/8 tsp Cayenne pepper (or more if you want more heat)

Dipping sauce:

• 1/2 cup Mayonnaise
• 1 tbsp Maple syrup (I use the same sugar-free one above)
• 1/2 tbsp Dijon mustard
• 1/2 tsp Garlic powder
• 1/8 tsp Cayenne pepper (to taste)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Place an oven-safe rack over a baking sheet .
2. Lay out the short (halved) bacon pieces in a single layer. Brush with maple syrup. Sprinkle with cayenne pepper.
3. Flip the bacon pieces over, so that the maple syrup is on the bottom. Place a brussels sprout at the end of a bacon slice and roll up. Place onto the baking sheet, seam side down. Repeat with the remaining sprouts. Brush remaining maple syrup over the top of the brussels and bacon.
4. Bake for about 25 minutes , until bacon is crispy and brussels sprouts are tender.
5. Meanwhile, in a small bowl, make the dipping sauce. Stir together the mayonnaise, maple syrup, mustard, garlic powder, and cayenne pepper, until smooth.
6. Serve warm bacon wrapped brussels sprouts with dipping sauce.

Maya’s Recipe Notes

Serving size: 3 bacon wrapped brussels sprouts + 1.5 tablespoons dipping sauce

• Tips: Check out my recipe tips above to help you get crispier bacon, cook the sprouts just right, and make cleanup super easy.
• Storage: Keep leftovers in an airtight container in the fridge for up to 3-4 days.
• Meal prep: I often assemble these ahead of time and store them right on the pan (covered in plastic wrap) in the refrigerator until ready to cook. I recommend a little extra syrup right before baking.
• Reheat: You can pop the bacon wrapped brussels sprouts in the oven again for 5-10 minutes at 350 degrees F, or air fry them for a minute or two. I would not microwave them, as the texture won’t be very good.
• Freeze: These actually freeze better than you’d think! You can freeze cooked ones for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)