Air Fryer Brussels Sprouts

Crispy and tender Brussels sprouts made in the air fryer! These easy Air Fryer Brussels Sprouts are a perfect healthy side dish you can make in minutes! Made without oil and seasoned how you want, beautifully crispy roasted outside and soft tender inside for one delicious bite! Turn even the pickiest of eaters into a Brussels sprout lover with this recipe!

Perfectly crispy and tender, this Brussels sprouts recipe is the only one you need! Air frying is the best method when you need those sprouts delicious and on the table in minutes! Season them exactly how you want to compliment any dish or make a big batch for an easy meal prep veggie to add to any meal throughout the week! Make them extra charred and crispy or softer and more tender with soaking and a dash of oil. Once you try these Brussels sprouts, you'll never go back to your old cooking methods!

Why You'll Love This Healthy Brussels Sprouts Recipe

If you think you don't like Brussels sprouts, just wait until you try them air-fried! These sprouts will be your go-to veggie side dish, snack, even crowd-pleasing appetizer! They're a (green) black slate for any seasoning, make them sweet, make them spicy, you're in control! Plus, these sprouts can be enjoyed by everyone in minutes since they're naturally:

• Gluten-Free
• Vegan & Vegetarian
• Allergy-free (Dairy-Free, Soy-Free, Egg-Free, Nut-Free, Peanut-Free, Wheat-Free, Sesame-Free, Coconut-Free, Corn-Free)
• Keto, Low-Carb, Paleo
• Oil-Free + Sugar-Free
• Kid-Friendly
• Customizable Seasonings
• A Make-Ahead & Meal Prep Essential
• Simple Side Dish, Addition to Salads or Bowls, Healthy Snack or Appetizer with Dips
• Great For Holidays and Dinner Parties to Feed a Crowd

How Healthy Are Brussels Sprouts?

In 1 cup of raw Brussels sprouts, there are only about 38 calories, 0g fat, 8g carbs, 3g fiber, 2g sugar, and 4g protein! They are a green cruciferous veggie to add to your diet if you don't eat them already! They are literally packed with Vitamin K-1, almost all the Vitamin C you need, as well as Vitamin B-6, folate, manganese, iron, and potassium. They rank number 21 on the list of most nutritionally dense fruits and vegetables.

Other Fast Facts

• Brussels Sprouts are extremely rich in antioxidants like kaempferol which helps reduce oxidative stress and reduce your cancer risk by neutralizing free radicals.
• They're one of the best sources of plant-based ALA omega-3 fatty acids which can help reduce inflammation, insulin resistance, cognitive decline, and blood triglycerides.
• The Brussel Sprout is a type of cabbage that is grown specifically for the leafy buds on its long hard and woody stalk. The sprouts, you actually eat, are the buds and they resemble little baby cabbages!
• The modern Brussels sprouts we eat today were cultivated in Belgium, as early as 1200, and are actually named after the city, Brussels, (which is why the name is also capitalized!)
• When Brussels are properly cooked, their bitter flavor, which comes from compounds called glucosinolates, is reduced and their natural slightly sweet, nutty flavor becomes pronounced.
• Purple Brussels sprouts are a hybrid between red cabbage and green Brussels. This sweeter hybrid was developed as a way to reduce the bitterness in traditional green sprouts!

Ingredients For Air Fryer Brussels Sprouts

• Whole Fresh Brussels Sprouts: For this recipe, choose fresh whole brussels sprouts. Try to find sprouts that are uniform in size so they cook evenly. If you have some large ones in the bunch, don't worry, you will be slicing them in half anyway and you can also quarter extra-large sprouts.
• Seasonings: I used a simple mix of black pepper, salt, and onion powder. You can season your sprouts anyway you want with more suggestions below.
• Oil (optional): If you want your sprouts to be a bit softer inside, you can add a tablespoon of some quality olive oil. This is optional and I did not use it in my recipe testing. Since Brussels sprouts are thicker than green beans, some prefer to add the extra oil.

How To Make Brussels Sprouts Taste Better

It's all in the seasoning! If you're still wary of Brussels (and you're not like me who loves them any which way!) then here are some delicious flavoring and seasoning options to use when cooking your Brussels Sprouts!

• Chili Powder to make them spicy with a splash of Hot Sauce
• Curry Powder to make them fragrant and lively
• Nutritional Yeast to give them a nice cheesy kick, even try some Chickpea Miso
• Dried Italian Herbs and Olive Oil to compliment just about any dish you serve them with
• Asian Flavors like sesame seeds, coconut aminos, and ginger
• Lemon Juice or Citrus Zest for some bright flavor or 100% Fruit Juice like Apple, Orange, or Cranberry for sweetness
• Balsamic Vinegar is a favorite to add to sprouts
• Pomegranate Molasses will add perfect sweetness and a touch of tart that goes well with nutty Brussels
• Maple Syrup or Honey are a great way to sweeten up your sprouts as well!
• Vegan Bacon and Smoked Paprika for smokey comfort food in veggie form! (Add the bacon after air frying!)
• Melted Vegan Butter is great to add to the finished air-fried sprouts!

How To Prep Brussels Sprouts For The Air Fryer

1. Give your fresh Brussels sprouts a quick rinse and remove any extremely tarnished outer leaves.
2. Trim any hard woody stems that still remain. (There should be a small stem to hold the sprout together, but nothing inedible).
3. Slice the sprouts in half (or quartered for extra-large sprouts).
4. Toss the raw sliced Brussels in a bowl with your chosen seasonings, oil, sweetener, or vinegar. For add-ins like vegan bacon or nuts/seeds, add these after the Brussels have cooked.

Do You Need To Soak Brussels Sprouts Before Cooking?

There's no need to. I did not, but if you have a few extra minutes and want a more tender finished product, you can soak (and dry!) the sprouts in a bowl of warm water for 10-15 minutes.

How To Air Fry Brussels Sprouts

1. Prep your raw Brussels and toss them with your seasonings.
2. Add them to a large air fryer basket and air fry for 7-10 minutes at 400°F.
3. Give them a shake and air fry for an additional 5-10 minutes, depending on how much char you want.

What Temperature To Air Fry Brussels Sprouts?

I found the best temperature for crispy Brussels sprouts is at 400°F. This way the sprouts can get a nice even roasting on the outside while staying tender on the inside. I recommend preheating your air fryer before cooking your sprouts. If you start without preheating, plan on cooking the sprouts for longer.

How Long Do You Air Fry Fresh Brussels Sprouts?

How long you air fry will depend on a few factors. If you have extra-large brussels sprouts and you don't cut them smaller, they'll need a longer cooking time. If you have tiny sprouts, they'll take less time. If you leave them whole, they will take longer since the center of the sprout is not exposed to the hot air. If you have a small air fryer or crowd your air fryer's basket, the sprouts will take longer. Finally, if you want extra charred and crispy sprouts, leave them in as long as you can!

Anywhere from 15-20 minutes is typically a golden rule of thumb!

Can You Air Fry Frozen Brussels Sprouts?

You can! When air frying Brussels sprouts frozen, there's no need to slice them and some find it even easier to cook them evenly!

1. Open your bag of frozen sprouts and add them to your air fryer basket.
2. Cook them at 400°F for 7-8 minutes. Pull out the basket, toss them with seasonings before closing the air fryer again.
3. Cook for an additional 7-10 minutes until the right amount of char to your liking!

How To Serve

These Brussels sprouts are delicious as a quick and easy side dish to a weeknight dinner, a simple snack on their own, or with a dip like hummus, served as an appetizer with a toothpick for easy grabbing and dipping! You can meal prep a large batch and store them in your fridge to add cold or warmed into lunch bowls, salads, or last-minute meals!

How To Store Leftovers

Once the cooked brussels sprouts have cooled, you can store them in an airtight container in the fridge for 5-7 days. To reheat the air-fried Brussels, you can toss them in the oven to warm or throw them back in the air fryer to re-crisp at 375°F! Use the oven if you already have another meal going or the air fryer is not; either way works!

Can You Freeze Them?

It's not ideal to freeze the air-fried Brussels sprouts, but if you really want to, you can store the cooled sprouts in a freezer-safe bag with the air fully removed and freeze them for up to 4 months. You can thaw them in the fridge and warm for a softer sprout or you can air fry or oven roast them from frozen at 375°F until warm and crisp again!

Other Tips & Tricks

• Leaving enough space and room in your air fryer is key to getting perfectly crispy outer leaves on your fresh Brussels sprouts. Plain on doing 2 batches if you have a small air fryer or more if you plan on making a large batch.
• If you want the flavorings and seasoning you're using to really stand out, add half of the amounts to the raw sprouts and the final half when you go to shake the air fryer basket. Finish them off with add-ins and final glazes or drizzles after they are fully cooked.
• If you're hoping for an extra tender soft middle, you can soak the sprouts in a bowl of warm water for 10-15 minutes. Make sure you drain and dry them before air frying as instructed!

more easy air fryer veggies:

• Crispy Air Fryer Baby Potatoes
• Crispy Air Fryer Potato Latkes
• Air Fryer Broccoli
• Air Fryer Green Beans
• Air Fryer Artichoke Hearts
• Air Fryer Asparagus
• Air Fryer Okra
• Air Fryer Snow Peas
• Air Fryer Sugar Snap Peas
• Air Fryer Carrots

Print

Picky eaters, think again! It's impossible not to fall in love with delicious healthy Brussels sprouts now!

So tell me:

+ Lover or hater? What's your favorite way to enjoy Brussels sprouts?

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