⏱ 25 min total

Pepper Jack Brussel Sprouts

Name: Pepper Jack Brussel Sprouts
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: ³⁄₁₆ lb Brussels sprouts; ⅓ tbsp Olive oil; ¼ tbsp Garlic; ¹⁄₁₆ cup Sour cream; ¹⁄₁₆ cup, fluid Heavy whipping cream; ¼ cup, shredded Monterey Jack cheese; ⅓ tbsp Sun-dried tomatoes

Per 1 serving · 142 g · 7 ingredients

Calories

245

12%
of a 2,000 cal day

Protein
11g
17% of calories
Carbs
9.4g
15% of calories
Fat
19g
69% of calories

Portion

At a glance

One serving of Pepper Jack Brussel Sprouts (142 g) has 245 calories, with 11 g of protein, 9.4 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (21% DV), Vitamin C (73% DV) and Vitamin K (115% DV). Keep an eye on saturated fat, which provides 49% of the daily value.

Per 100 g

173cal

medium energy density

Protein per 100 cal

4.3g

Net carbs

carbs minus fiber

Fiber

3.1g

2.6 g sugar

High in

20%+ of the daily value

Protein21%
Vitamin C73%
Vitamin K115%
Calcium28%
Phosphorus30%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin A16%
Vitamin E10%
Riboflavin (B2)17%
Vitamin B617%
Folate (B9)14%

Watch

20%+ of the daily value

Saturated fat49%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min

1
Clean the Brussels sprouts, slice them in half, and place them in a large skillet with a lid.
2
Add enough water to just cover the sprouts, cover with the lid, and bring to a simmer. Cook for 5-7 minutes.
3
Remove from heat, strain the sprouts, and rinse under cold water to stop cooking. Set aside.
4
In the same skillet, heat olive oil and minced garlic over medium-low heat until fragrant.
5
Add sour cream and heavy whipping cream, then increase the heat to medium. Gradually stir in the pepper jack cheese.
6
Once the sauce thickens, add the Brussels sprouts and gently stir to coat.
7
Bring the mixture to a light simmer, cover, and cook for an additional 3-5 minutes.
8
Top with remaining cheese and sun-dried tomatoes, then broil or cover and cook until the cheese is melted and bubbly. Serve hot.

Vitamins & minerals

Amounts for 1 serving (142 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	146 μg	16%
Vitamin C	66 mg	73%
Vitamin D	0.3 μg	2%
Vitamin E	2 mg	10%
Vitamin K	138 μg	115%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.2 mg	17%
Niacin	1 mg	5%
Vitamin B6	0.2 mg	17%
Folate (B9)	55 μg	14%
Vitamin B12	0.3 μg	13%
Pantothenic acid	0.4 mg	8%
Choline	26 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	275 mg	28%
Iron	1 mg	18%
Potassium	397 mg	8%
Magnesium	30 mg	7%
Phosphorus	210 mg	30%
Zinc	1 mg	12%
Copper	0.1 mg	9%
Manganese	0.3 mg	14%
Selenium	6 μg	11%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	380 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.1 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	517 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	8 g	—
Phenylalanine	0.5 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	115 μg	—
Serine	0.5 g	—
Starch	0 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 245 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

47min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
34min
Swimming laps

Common questions

How many calories are in Pepper Jack Brussel Sprouts?

One serving of Pepper Jack Brussel Sprouts (1 serving) has 245 calories, which works out to 173 calories per 100 g. That is about 12% of a 2,000-calorie day.

Are Pepper Jack Brussel Sprouts high in protein?

It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Pepper Jack Brussel Sprouts keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pepper Jack Brussel Sprouts?

213 mg per serving.

How much sugar is in Pepper Jack Brussel Sprouts?

2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (142 g)

Calories245

% Daily Value*

Total fat 19g	25%
Saturated fat 9.8g	49%
Trans fat 0g
Cholesterol 47mg	16%
Sodium 213mg	9%
Total carbohydrate 9.4g	3%
Dietary fiber 3.1g	11%
Total sugars 2.6g
Protein 11g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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