Shredded Brussel Sprouts Recipe Air Fryer

Shredded Brussel sprouts are a versatile and nutritious side dish that pairs well with a variety of meals. When prepared in an air fryer, they turn irresistibly crispy while retaining their natural flavors and nutrients. This method is quick, simple, and perfect for busy weeknights or meal prep. Plus, using the air fryer reduces the amount of oil required, making this recipe a healthier alternative to traditional roasting or frying methods.

Packed with fiber, vitamins, and antioxidants, Brussel sprouts are a powerhouse of nutrition, and shredding them allows for faster cooking and a delightful, crispy texture. Whether you’re a seasoned cook or a beginner in the kitchen, this shredded Brussel sprouts recipe for the air fryer will quickly become a staple in your meal rotation.

• Save

Recipe Overview

• Prep Time: 10 minutes
• Active Time: 12 minutes
• Resting Time: 2 minutes
• Total Time: 24 minutes
• Servings: 4
• Course: Side Dish
• Cuisine: American
• Calories per Serving: ~120 kcal

Ingredients

• 1 lb (450g) fresh Brussel sprouts
• 2 tablespoons olive oil (or avocado oil)
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon smoked paprika (optional, for added flavor)
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons grated Parmesan cheese (optional, for garnish)
• Lemon wedges (optional, for serving)

Equipment

• Air fryer
• Sharp knife or food processor (for shredding)
• Mixing bowl
• Tongs or a spatula

Instructions

1. Prepare the Brussel Sprouts
   • Wash the Brussel sprouts thoroughly and pat them dry with a clean kitchen towel.
   • Using a sharp knife or a food processor with a slicing attachment, shred the Brussel sprouts into thin slices. Discard the tough stem ends.
2. Season the Sprouts
   • In a large mixing bowl, toss the shredded Brussel sprouts with olive oil to coat them evenly.
   • Add garlic powder, onion powder, smoked paprika, salt, and black pepper. Mix well to distribute the seasonings.
3. Preheat the Air Fryer
   • Preheat your air fryer to 375°F (190°C) for about 3 minutes.
4. Cook the Sprouts
   • Place the seasoned shredded Brussel sprouts in the air fryer basket, spreading them out evenly. Avoid overcrowding for optimal crispiness; you may need to cook them in batches.
   • Air fry the sprouts for 10–12 minutes, shaking the basket halfway through to ensure even cooking.
5. Check for Doneness
   • The shredded Brussel sprouts should be golden brown and crispy around the edges. If needed, air fry for an additional 1–2 minutes.
6. Add Finishing Touches
   • Once cooked, transfer the sprouts to a serving dish. If desired, sprinkle grated Parmesan cheese on top for extra flavor.
   • Serve immediately with lemon wedges on the side for a bright, tangy finish.

Nutrition Information (Per Serving)

• Calories: 120 kcal
• Protein: 3g
• Carbohydrates: 10g
• Fiber: 4g
• Fat: 8g
• Saturated Fat: 1.5g
• Cholesterol: 2mg (if Parmesan is used)
• Sodium: 230mg

Tips for Success

1. Don’t Skip the Oil
   • While the air fryer requires less oil than traditional frying, a small amount of oil is crucial to achieve that golden crispiness.
2. Avoid Overcrowding
   • Spread the shredded Brussel sprouts in a single layer for even cooking. If you have a large batch, cook in smaller portions.
3. Customize Seasonings
   • Experiment with your favorite spices, such as cayenne pepper for heat or nutritional yeast for a vegan-friendly cheesy flavor.
4. Serve Immediately
   • Air-fried shredded Brussel sprouts are best enjoyed fresh and crispy. If leftovers remain, reheat them in the air fryer for a few minutes to restore their texture.

Why Use an Air Fryer?

Air fryers provide a healthier way to cook crispy, flavorful dishes by using hot air circulation instead of deep frying. For shredded Brussel sprouts, the air fryer creates a beautifully browned exterior without the excessive use of oil, preserving the vegetable’s natural flavor and nutrients.

Variations to Try

1. Balsamic Glazed: Drizzle balsamic glaze over the cooked sprouts for a tangy-sweet twist.
2. Spicy Kick: Add red pepper flakes or a dash of sriracha to the seasoning mix.
3. Nutty Flavor: Toss the finished sprouts with toasted almonds or pine nuts for added crunch and flavor.

This shredded Brussel sprouts recipe for the air fryer is a quick and nutritious side dish that can elevate any meal. With its crispy texture, bold flavors, and simple preparation, it’s a recipe you’ll turn to again and again. Whether served alongside roasted chicken, grilled salmon, or as part of a vegetarian spread, this dish is sure to impress!

• Save

Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.