Air Fryer Brussels Sprouts: A Crispy, Healthy Delight

Brussels sprouts have become a go-to veggie for many home cooks, and it’s easy to see why. These little green powerhouses pack a serious punch of flavor when cooked the right way—especially when you achieve that perfect crispy exterior with a tender inside. In recent years, air fryers have made this easier than ever, transforming Brussels sprouts into a savory, crunchy treat in just minutes.

 

The air fryer is a game-changer for anyone who loves crispy veggies but wants to avoid the extra oil that comes with deep-frying. It speeds up cooking time, uses minimal oil, and still delivers that irresistible crunch we all crave. Plus, it’s an excellent way to make healthy eating more convenient, especially for those with busy schedules.

 

Brussels sprouts themselves are a nutritional powerhouse. Packed with fiber, vitamin C, and vitamin K, they help support digestion and boost immunity. So, when you combine their health benefits with the ease and efficiency of the air fryer, you’ve got a side dish that’s not only delicious but also good for you!

Serving Size and Preparation Time

• Serving Size: This recipe serves 4 as a side dish.
• Preparation Time:
  • Prep time: 10 minutes (for trimming and seasoning the Brussels sprouts).
  • Cook time: 10-12 minutes in the air fryer.

In under 20 minutes, you’ll have a healthy and delicious side dish that’s perfect for any meal!

 

Macros and Nutritional Information

Per serving (1 cup of air-fried Brussels sprouts):

• Calories: Approximately 70
• Protein: 4g
• Fat: 4g (primarily from olive oil)
• Carbohydrates: 10g
• Fiber: 4g

Brussels sprouts are an excellent source of dietary fiber, which aids digestion, while the olive oil provides healthy fats that support heart health. With a balanced macronutrient profile, they offer a satisfying combination of protein, healthy fats, and carbohydrates, making them a nutritious addition to any meal. Plus, they are rich in vitamins C and K, further enhancing their health benefits!

 

 

Ingredients & Tools

To make the perfect air fryer Brussels sprouts, you only need a few simple ingredients that you likely already have in your kitchen:

• Brussels sprouts (about 1 pound)
• Olive oil (1-2 tablespoons)
• Salt and pepper to taste
• Optional: garlic powder, balsamic vinegar, or parmesan cheese for extra flavor.

For the best results, you’ll also need an air fryer. If you’re cooking for a family or larger group, consider using a model with a 5-quart capacity or larger, like the Ninja Foodi or Cosori air fryer. These models have ample space to spread the Brussels sprouts evenly, ensuring that each piece gets that delicious, crispy finish. If you’re cooking smaller portions, a 3.5-quart air fryer will work just fine.

Having the right air fryer ensures your Brussels sprouts cook evenly and get perfectly crisp without crowding the basket.

Step-by-Step Instructions

Making air fryer Brussels sprouts is quick and easy, and following these steps will ensure perfectly crispy results every time:

1. Prep the Brussels Sprouts: Start by trimming the ends of the Brussels sprouts and removing any yellow or damaged outer leaves. Then, slice them in half for quicker, more even cooking.
2. Season the Sprouts: In a large bowl, toss the Brussels sprouts with 1-2 tablespoons of olive oil until they’re lightly coated. Sprinkle with salt and pepper, and, if you’d like, add garlic powder or other seasonings for extra flavor.
3. Preheat the Air Fryer: Preheat your air fryer to 375°F for 3-5 minutes. Preheating helps the Brussels sprouts cook more evenly and achieve a perfect crisp.
4. Cook the Brussels Sprouts: Place the Brussels sprouts in the air fryer basket in a single layer to ensure they crisp up properly. Cook for 10-12 minutes, shaking the basket halfway through to ensure all sides get golden brown and crispy.
5. Check for Doneness: After 10-12 minutes, check if the Brussels sprouts are crispy on the outside and tender on the inside. If you want them extra crispy, you can cook for an additional 2-3 minutes.
6. Serve & Enjoy: Remove the Brussels sprouts from the air fryer, and sprinkle with extra seasonings or toppings like balsamic glaze or parmesan cheese, if desired. Serve immediately while they’re hot and crispy!

And there you have it—a simple, healthy, and delicious side dish in just under 20 minutes!

Tips for Perfect Brussels Sprouts

Getting Brussels sprouts crispy without being soggy can be a little tricky, but with a few key tips, you’ll master it every time!

1. Don’t Overcrowd the Basket: One of the biggest culprits of soggy Brussels sprouts is overcrowding the air fryer basket. To achieve that beautiful golden crisp, the sprouts need space for the hot air to circulate. Lay them in a single layer, even if it means cooking in batches. This ensures that each sprout crisps up perfectly.
2. Go Easy on the Oil: While oil helps the Brussels sprouts get crispy, too much can weigh them down, leading to sogginess. You only need a light coating—1-2 tablespoons of olive oil should be plenty for a pound of sprouts. You can even use an oil spray for an ultra-light application.
3. Get That Crispy Texture: To achieve maximum crispiness without overcooking, preheat your air fryer and cook at 375°F. Shake the basket halfway through cooking so each sprout browns evenly. Keep an eye on them during the last few minutes to prevent burning.
4. Experiment with Flavors: Brussels sprouts are super versatile, so don’t hesitate to get creative with your seasonings! Garlic powder, smoked paprika, or even a squeeze of lemon juice can elevate the flavor. For a savory-sweet twist, drizzle balsamic vinegar over the sprouts during the last few minutes of cooking. If you’re a cheese lover, finish them off with a sprinkle of grated parmesan for extra indulgence.

These simple tips will help you achieve the perfect balance of crispiness and flavor every time!

 

 

Serving Suggestions

Air fryer Brussels sprouts make a delicious side dish that pairs well with a variety of meals. They’re perfect alongside roasted chicken, grilled salmon, or even a hearty steak. For a lighter option, serve them with quinoa or a fresh grain bowl, adding a pop of flavor and texture to your meal.

 

To elevate your Brussels sprouts even more, consider serving them with a dipping sauce. A zesty garlic aioli adds a rich, creamy element, while a drizzle of balsamic glaze brings out a sweet and tangy contrast that pairs beautifully with the crispy sprouts. For those who like a little heat, a spicy sriracha mayo also makes a fantastic dipping option. These flavorful additions can turn a simple veggie side into an irresistible treat!

 

 

You’ll absolutely love air fryer Brussels sprouts for their delightful combination of health benefits, incredible taste, and unbeatable convenience. This simple recipe transforms a humble vegetable into a crispy, savory side dish that complements any meal, making it easy to enjoy nutritious foods without sacrificing flavor. With minimal prep time and a quick cooking process, these Brussels sprouts fit perfectly into a busy lifestyle.

 

Don’t hesitate to experiment with different seasonings or toppings to make this dish your own. Whether you’re drizzling on balsamic glaze, adding spices, or even tossing them with nuts or cheese, the possibilities are endless. Give this recipe a try, and enjoy a delicious, healthy delight that will have your family asking for seconds!