The Ultimate Guide to Air Fryer Brussel Sprouts Recipe

Air Fryer Brussel Sprouts Recipe: Brussels sprouts, often misunderstood, have gained significant popularity in recent years, especially when roasted to perfection. Cooking them in an air fryer elevates their flavor, yielding crispy, caramelized exteriors with tender, juicy interiors. Air frying cuts down on cooking time and eliminates the need for heavy oils, making it a healthy and efficient method. This recipe will guide you through creating the ultimate air-fried Brussels sprouts, packed with flavor, nutrition, and crunch.

The Ultimate Guide to Air Fryer Brussel Sprouts Recipe

Brussels sprouts are miniature powerhouses of nutrition, loaded with fiber, vitamins, and antioxidants. Often associated with boring, soggy versions from childhood, modern cooking methods like air frying transform them into a delicious and versatile dish. Whether you’re looking for a healthy snack, side dish, or appetizer, this air fryer recipe will leave you hooked. With minimal prep and only a handful of ingredients, you’ll have a restaurant-quality dish in no time.

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Recipe Overview

• Cuisine: American, Global
• Course: Side Dish, Snack
• Servings: 4
• Prep Time: 10 minutes
• Active Time (Cook Time): 12-15 minutes
• Resting Time: 5 minutes
• Total Time: 30 minutes
• Calories per Serving: ~120 kcal

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Nutrition Per Serving (Approximate)

• Calories: 120 kcal
• Protein: 3 g
• Carbohydrates: 10 g
• Dietary Fiber: 4 g
• Total Fat: 7 g
• Saturated Fat: 1 g
• Sugar: 2 g
• Vitamin C: 81% of Daily Value
• Vitamin K: 137% of Daily Value
• Iron: 8% of Daily Value

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Ingredients

• Brussels Sprouts: 1 lb (trimmed and halved)
• Olive Oil: 2 tbsp (or avocado oil for higher smoke point)
• Garlic Powder: 1 tsp
• Paprika: 1 tsp
• Salt: ½ tsp (adjust to taste)
• Black Pepper: ½ tsp
• Optional Toppings:
  • Parmesan cheese (grated)
  • Balsamic glaze
  • Crushed red pepper flakes for heat

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Equipment Needed

• Air Fryer (any model with a 3-4 qt basket works well)
• Mixing Bowl
• Cutting Board and Knife
• Tongs or Silicone Spatula

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Instructions

Step 1: Prepare the Brussels Sprouts

1. Rinse the Brussels sprouts under cold water to remove any dirt or debris.
2. Trim the stem ends and remove any yellow or damaged outer leaves.
3. Cut the Brussels sprouts in half lengthwise to ensure even cooking.

Step 2: Season the Brussels Sprouts

1. In a large mixing bowl, combine the halved Brussels sprouts, olive oil, garlic powder, paprika, salt, and black pepper.
2. Toss well to coat each piece evenly with the seasoning mixture.

Step 3: Preheat the Air Fryer

1. Preheat your air fryer to 375°F (190°C) for about 3 minutes.

Step 4: Cook the Brussels Sprouts

1. Place the seasoned Brussels sprouts in the air fryer basket in a single layer. Avoid overcrowding to ensure even cooking.
2. Cook for 12-15 minutes, shaking the basket halfway through to promote even crisping.
3. Check for doneness: the sprouts should be golden brown and crispy on the outside while tender inside.

Step 5: Optional Finishing Touches

1. For added flavor, sprinkle grated Parmesan cheese over the hot sprouts or drizzle with balsamic glaze.
2. If you like heat, sprinkle crushed red pepper flakes before serving.

Step 6: Rest and Serve

1. Let the Brussels sprouts rest in the air fryer basket for 5 minutes after cooking to retain their crispiness.
2. Serve immediately as a side dish, snack, or part of a larger meal.

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Tips for Perfect Air Fryer Brussels Sprouts

1. Cut Uniformly: Ensure all sprouts are cut to a similar size for even cooking.
2. Don’t Skip Shaking: Tossing the basket halfway through prevents burning and ensures all sides crisp up.
3. Customize Seasoning: Experiment with spices like cumin, chili powder, or Italian seasoning to suit your taste.
4. Use High-Quality Oil: Olive oil adds great flavor, but avocado oil is an excellent option for higher heat cooking.

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Why Use an Air Fryer for Brussels Sprouts?

The air fryer’s rapid hot air circulation gives Brussels sprouts a perfectly crisp texture without the need for deep frying. Compared to oven roasting, air frying is faster, more energy-efficient, and requires less oil, making it a healthier choice.

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Serving Suggestions

• Pair with roasted chicken, grilled steak, or baked salmon for a balanced meal.
• Serve alongside mashed potatoes or quinoa for a vegetarian-friendly meal.
• Enjoy as a guilt-free snack with a side of garlic aioli or spicy Sriracha mayo.

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Variations to Try

1. Sweet and Spicy: Toss with honey and chili flakes for a sweet-and-spicy twist.
2. Asian-Style: Add soy sauce, sesame oil, and a touch of ginger before cooking.
3. Herbaceous Delight: Sprinkle fresh rosemary, thyme, or dill before air frying.

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Why Brussels Sprouts are a Healthy Choice

Brussels sprouts are part of the cruciferous vegetable family, known for their high levels of antioxidants and anti-inflammatory properties. They are particularly rich in vitamins C and K, which support immune health and bone strength. High in fiber and low in calories, Brussels sprouts are excellent for weight management and digestive health.

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This comprehensive guide ensures your air fryer Brussels sprouts turn out perfectly every time. Whether you’re a beginner or a seasoned cook, this recipe is sure to delight your taste buds and become a go-to favorite. Enjoy this simple, flavorful, and nutritious dish today!