Home
Healthy Air Fryer Brussels Sprouts

Crispy Garlic Parmesan Air Fryer Brussels Sprouts

Last modified: Nov 02, 2024. Originally posted: Oct 26, 2024
Cuisine
Meal Types
Recipe Difficulty

These air fryer brussels sprouts are the perfect combination of crispy on the outside and tender on the inside. Roasted until caramelized, then tossed with garlic, parmesan, lemon zest, and a hint of red pepper flakes for a flavor-packed side that will convert even the most stubborn brussels sprout hater.

Authors
No items found.
Total Time
22 minutes
Recipe Yield
4
Prep Time
10 minutes
Cook Time
12 minutes
American
Sign Up for new Healthy Recipes
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Introduction

Brussels sprouts have come a long way from their reputation as a dreaded vegetable served boiled and bland. With the rise of air fryers and convection ovens, brussels sprouts can now achieve the golden crispy edges once reserved for deep frying. This air fryer method with garlic, parmesan, and lemon zest highlights the natural nuttiness of brussels sprouts in a healthier way, allowing their flavors to truly shine. A seasonal fall and winter dish, brussels sprouts were first cultivated in Belgium, making this recipe a unique fusion of American and European culinary traditions.

Ingredients

• 1 lb brussels sprouts, trimmed and halved lengthwise

• 2 tablespoons olive oil

• 1⁄4 teaspoon salt

• 1⁄4 teaspoon black pepper

• 2 cloves garlic, minced

• 1⁄4 cup grated Parmesan cheese

• Zest of 1 lemon

• 1⁄4 teaspoon red pepper flakes

Instructions on how to make Healthy Air Fryer Brussels Sprouts

Step 1:

Prepare the brussels sprouts by trimming off the ends and cutting them in half lengthwise.

Step 2:

Add the halved brussels sprouts to the air fryer basket and toss with 2 tablespoons of olive oil, 1⁄4 teaspoon salt, and 1⁄4 teaspoon black pepper.

Step 3:

Air fry the brussels sprouts at 400°F for 10-12 minutes, shaking the basket halfway through, until sprouts are crispy on the outside and tender on the inside.

Step 4:

In a small bowl, combine the minced garlic, grated Parmesan cheese, lemon zest, and red pepper flakes.

Step 5:

Transfer the cooked brussels sprouts to a serving bowl and toss with the garlic-Parmesan mixture until well coated.

Frequently Asked Questions

Q: Can I use frozen brussels sprouts for this recipe?

A: Fresh brussels sprouts are recommended for the best texture and flavor, but frozen can be used if thawed and patted dry before air frying.

Q: How do I prevent soggy brussels sprouts?

A: Ensure the brussels sprouts are patted dry before air frying and don't overcrowd the basket. Shaking the basket periodically will also help them crisp up.

Q: Can I omit the cheese or lemon zest?

A: Yes, you can adjust the toppings to your taste preference. The brussels sprouts will still be delicious with just the garlic and red pepper flakes.

Nutrition

Fat Content
8
Saturated Fat Content
Carbohydrate Content
9
Fibre Content
3g
Sugar Content
2
Protein Content
4g
Sodium Content
190mg
Calories
120

Notes

• For a vegan option, substitute nutritional yeast for the Parmesan cheese.

• Adjust red pepper flakes to taste preference for desired level of heat.

• Brussels sprouts contain no common allergens but may cause gas or bloating for some individuals.

Serving Instructions

Serve the air fryer brussels sprouts hot, garnished with extra Parmesan cheese if desired.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in the air fryer or oven before serving.

Timing Tips

Prepare the garlic-Parmesan mixture while the brussels sprouts are cooking to save time.

Chef's Tips

  • Cut the brussels sprouts into evenly sized halves for consistent cooking.
  • Don't overcrowd the air fryer basket; cook in batches if necessary.
  • Shake the basket periodically during cooking to ensure even browning.

Variations

For a vegan version, substitute nutritional yeast for the Parmesan cheese. For added crunch, toss in toasted breadcrumbs or crushed almonds before serving.

Pairing Recommendation

Pair these crispy brussels sprouts with grilled or roasted meats, fish, or as a side for a hearty winter meal. A light, crisp white wine or a medium-bodied red would complement the flavors nicely.

Seasonality

Best in the fall and winter when brussels sprouts are in peak season.

Allergen Information

This recipe contains dairy (Parmesan cheese). For a vegan option, substitute nutritional yeast for the Parmesan cheese.

Other Healthy Recipes

Take a Look at Our Other Healthy American Recipes

Explore our blog for nutrition tips and wellness advice

Healthy Whole Wheat Banana Bread with Walnuts

Healthy Whole Wheat Banana Bread with Walnuts

Nutritious whole wheat banana bread with walnuts, perfect for any time of day.
Healthy Banana Bread with Greek Yogurt

Healthy Banana Bread with Greek Yogurt

Healthy banana bread with Greek yogurt is a moist, guilt-free treat.
Healthy Vegan Banana Bread with Maple Syrup

Healthy Vegan Banana Bread with Maple Syrup

Moist vegan banana bread with maple syrup, a nutritious and delightful treat.
Other Healthy Recipes

Take a Look at Our Other Healthy Side Dish Recipes

Explore our blog for nutrition tips and wellness advice

Healthy Korean Seaweed Salad (Gimchi Namul)

Healthy Korean Seaweed Salad (Gimchi Namul)

Zesty, healthy Korean seaweed salad with vibrant flavors, sesame dressing, and chili flakes.
Healthy Christmas Quinoa Salad with Roasted Sweet Potatoes, Cranberries, and Pecans

Healthy Christmas Quinoa Salad with Roasted Sweet Potatoes, Cranberries, and Pecans

Festive, nutritious quinoa salad with sweet potatoes, cranberries, and pecans.
Healthy Air Fryer Brussels Sprouts with Bacon and Maple

Healthy Air Fryer Brussels Sprouts with Bacon and Maple

Irresistible Brussels sprouts with bacon and maple in a healthy air fryer dish.