Keto Raclette Pans with Brussels Sprouts, Bacon and Gorgonzola
This keto raclette pan with Brussels sprouts, bacon and Gorgonzola brings autumn to the raclette table: precooked Brussels sprout halves, browned in bacon fat, sit under a layer of raclette cheese and Gorgonzola, finished with crunchy walnuts. That comes to approx. 4 g net carbs per person. In late autumn, after the first cold nights, Brussels sprouts come fresh from the field and taste especially mild.
The key facts at a glance
- Time required: approx. 40 minutes, of which 30 minutes preparation in the kitchen and 6 to 8 minutes under the raclette grill.
- Approx. 4 g net carbs and 35 g fat per person.
- Ingredients: Brussels sprouts, streaky bacon, Gorgonzola, raclette cheese, walnuts and pepper.
- Suits the vegetable pans of an autumn raclette evening, Christmas and New Year's Eve.
Ingredients
One serving (approx. 200 g) is enough for 3 to 4 pans per person as the vegetable component of a raclette evening for 4 people.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Brussels sprouts | weighed trimmed, small firm sprouts, halved | |||
| weighed trimmed, small firm sprouts, halved | ||||
| streaky bacon | in small cubes | |||
| in small cubes | ||||
| Gorgonzola | dolce or piccante, in small pieces | |||
| dolce or piccante, in small pieces | ||||
| raclette cheese | sliced, slices halved | |||
| sliced, slices halved | ||||
| walnut halves | roughly chopped | |||
| roughly chopped | ||||
| salt | for the cooking water, mostly poured away | |||
| for the cooking water, mostly poured away | ||||
| pepper | freshly ground, for serving | |||
| freshly ground, for serving | ||||
How it is made
-
Trim and blanch the Brussels sprouts
approx. 15 minutesDone Amount Icon Ingredient 400 g Brussels sprouts weighed trimmed, small firm sprouts, halved 1 tsp salt for the cooking water, mostly poured away Trim the Brussels sprouts (400 g), remove the outer leaves and halve the sprouts, quartering large ones. Blanch for 5 minutes in boiling water with salt (1 tsp) until a knife slides in with slight resistance. Refresh in cold water and drain well.
-
Render the bacon
approx. 8 minutesDone Amount Icon Ingredient 100 g streaky bacon in small cubes Render the streaky bacon (100 g) in a pan without extra fat over medium heat for 6 to 8 minutes until crispy. Leave the fat in the pan.
-
Brown the Brussels sprouts
approx. 4 minutesPlace the drained sprouts cut side down in the bacon fat and brown them for 3 to 4 minutes until the cut surfaces are golden brown. Transfer them with the bacon to a serving bowl.
-
Prepare the walnuts and cheese
approx. 5 minutesDone Amount Icon Ingredient 100 g Gorgonzola dolce or piccante, in small pieces 200 g raclette cheese sliced, slices halved 40 g walnut halves roughly chopped Toast the walnut halves (40 g) in a dry pan for 2 to 3 minutes and chop them roughly. Break the Gorgonzola (100 g) into small pieces and halve the raclette cheese slices (200 g).
-
Bake at the table
6-8 minutesDone Amount Icon Ingredient 0.3 tsp pepper freshly ground, for serving Put 4 to 5 sprout halves with a little bacon into each raclette pan, spread 2 to 3 small pieces of Gorgonzola on top and cover with half a slice of raclette cheese. Slide under the grill for 6 to 8 minutes until the cheese bubbles golden brown. Sprinkle with walnuts and freshly ground pepper (0.25 tsp).
You did it! Enjoy every delicious bite.
Which tips help with Brussels sprout pans at raclette?
- Buy small, firm Brussels sprouts - they cook evenly and fit the pan better.
- Always blanch the sprouts for 5 minutes; raw, they will not cook through under the raclette grill.
- Drain them well after blanching and brown them in the bacon fat so the pan does not turn watery.
- Only fill the pan two-thirds full, or the sprouts in the middle will not get hot.
- Put the Gorgonzola under the raclette cheese so it melts creamily and does not run out.
- Scatter the walnuts over only after baking - under the grill they quickly turn bitter.
Why do Brussels sprouts work in a keto raclette?
Brussels sprouts are among the most fiber-rich brassicas. The German Nutrient Database of the Max Rubner Institute lists around 3 to 3.5 g digestible carbs and more than 4 g fiber per 100 g. The boiled potato they replace in the pan sits at about 15 g carbs per 100 g. With 100 g of Brussels sprouts, bacon, two cheeses and walnuts, one person's share, spread over 3 to 4 pans, comes to approx. 4 g net carbs, 35 g fat and 26 g protein at around 450 kcal. About 70 % of the energy comes from fat, mainly from the cheese, bacon and walnuts. On top of that, Brussels sprouts supply plenty of vitamin K and vitamin C - both nutrients that are otherwise scarce on a cheese-heavy evening.
Source: Max Rubner Institute - German Nutrient Database (BLS) , NIH Office of Dietary Supplements - Vitamin K
Why do Brussels sprouts need to be precooked?
The raclette grill heats from above and melts cheese in a few minutes, but it does not cook firm brassicas through. Raw sprout halves are hot on the outside after 8 minutes in the pan but still hard and bitter inside. That is why they are blanched for 5 minutes, until a knife slides in with slight resistance, and then browned in the bacon fat. The browning adds roasted flavors that round off the cabbage taste and dries the surface, so no puddle of water forms under the cheese in the pan.
Source: Harvard T.H. Chan - The Nutrition Source: Vegetables and Fruits
How is this different from Brussels sprouts with bacon from the skillet?
Classic keto Brussels sprouts with bacon and walnuts are a skillet side dish that is finished completely on the stove. Here the sprouts are only prepped and get their cheese topping at the table. That is why they are cut smaller and browned for less time, since they get another 6 to 8 minutes of heat in the raclette pan. Gorgonzola and raclette cheese turn them into a pan that is filling on its own.
How do I serve and vary the Brussels sprout pan?
Put the prepared sprouts and bacon on the table in a bowl, with the Gorgonzola in small pieces and the chopped walnuts alongside. Each raclette pan takes about 4 to 5 sprout halves with a spoonful of bacon, 2 to 3 small pieces of Gorgonzola on top and half a slice of raclette cheese as the lid. After 6 to 8 minutes the cheese is golden brown; only then scatter the walnuts over, as they burn quickly under the grill. In my experience the pan tastes best when the Gorgonzola sits under the raclette cheese: that way it melts creamily without running out, and its flavor stays in the pan. In November, when Brussels sprouts come to market after the first frosty nights, this pan is the seasonal favorite at the raclette table.
Prepping for the raclette evening
The Brussels sprouts and bacon can be fully prepped the day before: blanch, brown, let cool and refrigerate covered. They keep there for 2 to 3 days. In the evening the sprouts go into the pan cold and then need about 2 minutes longer under the grill. You can also toast and chop the walnuts in advance and keep them in a screw-top jar. Leftover sprouts with bacon make a quick lunch the next day, baked with cheese.
Without bacon: the vegetarian version
Without bacon, brown the sprouts in 20 g butter and season them with a pinch of smoked paprika to replace the smoky flavor. The pan is then vegetarian, provided the cheese is made with microbial rennet. If you find Gorgonzola too strong, use soft goat cheese or more raclette cheese instead; hazelnuts are a milder alternative to walnuts.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 225 kcal | approx. 450 kcal | A filling pan; most of the energy comes from the cheese and bacon. |
| A filling pan; most of the energy comes from the cheese and bacon. | |||
| Fat | approx. 17.5 g | approx. 35 g | High and therefore good for keto. Raclette cheese, Gorgonzola, bacon and walnuts share the fat. |
| High and therefore good for keto. Raclette cheese, Gorgonzola, bacon and walnuts share the fat. | |||
| Net carbs | approx. 2 g | approx. 4 g | Low. Almost all of it comes from the Brussels sprouts; the same amount of boiled potato would have almost four times as much. |
| Low. Almost all of it comes from the Brussels sprouts; the same amount of boiled potato would have almost four times as much. | |||
| Sugar | approx. 1.3 g | approx. 2.5 g | Only natural sugar from the Brussels sprouts and walnuts. |
| Only natural sugar from the Brussels sprouts and walnuts. | |||
| Protein | approx. 13 g | approx. 26 g | Good. The cheese and bacon supply most of it. |
| Good. The cheese and bacon supply most of it. | |||
| Salt | approx. 1.15 g | approx. 2.3 g | Fairly high from the bacon and two cheeses, so salt the sprouts only in the cooking water and do not season them again. |
| Fairly high from the bacon and two cheeses, so salt the sprouts only in the cooking water and do not season them again. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Are Brussels sprouts allowed on keto?
Yes. Brussels sprouts have only about 3 to 3.5 g digestible carbs per 100 g, plus plenty of fiber. In the raclette pan with bacon and cheese you end up at approx. 4 g net carbs per person.
Can I put raw Brussels sprouts into the raclette pan?
No. The raclette grill melts the cheese but does not cook firm brassicas through. Raw sprout halves stay hard inside and taste bitter. Blanching for 5 minutes is enough to make them perfect in the pan.
What can I use instead of Gorgonzola?
For a milder result, use soft goat cheese, Taleggio or simply more raclette cheese. If you like it stronger, go for Roquefort. The carbs barely change - all of these cheeses sit below 1 g per 100 g.
Does this pan suit weight loss on keto?
Yes, as part of a planned raclette evening. One serving has around 450 kcal and 26 g protein and is filling. If you want to lose weight, split the serving across two pans and leave the raclette cheese off the second one - the Gorgonzola is then enough as a cheese topping.
Does frost really matter for the taste of Brussels sprouts?
Cold makes Brussels sprouts milder, because the plant stores more sugar at low temperatures and the bitter compounds are less noticeable. Modern varieties, however, taste mild even without frost. For the pan, what matters most is that the sprouts are firm and fresh.