Air Fryer Garlic Parmesan Brussels Sprouts

The magic of the air fryer transforms humble Brussels sprouts into a crispy, flavorful masterpiece. Infused with the bold taste of garlic and topped with the nutty richness of Parmesan, these sprouts are an absolute crowd-pleaser.

Whether you’re looking for a quick snack or an elegant side dish, this recipe checks all the boxes. The air fryer ensures a perfect golden crust while keeping the insides tender. Even Brussels sprout skeptics will love this easy-to-make and versatile dish. Try it today and see why it’s a fan favorite!

Full Recipe:

Ingredients:

• 1 lb Brussels sprouts, trimmed and halved
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1/4 cup grated Parmesan cheese
• 1/2 tsp salt
• 1/4 tsp black pepper
• Optional: 1/4 tsp red pepper flakes for a spicy kick

Directions:

1. Preheat your air fryer to 375°F (190°C).
2. In a large bowl, toss the Brussels sprouts with olive oil, garlic, salt, pepper, and red pepper flakes if desired.
3. Place the Brussels sprouts in the air fryer basket in a single layer. Cook for 10 minutes.
4. Open the basket, shake to toss, and sprinkle the Parmesan cheese over the sprouts. Cook for another 5-7 minutes until the Brussels sprouts are crispy and golden brown.
5. Serve immediately as a side dish or snack, garnished with extra Parmesan if desired.

Prep Time: 5 minutes | Cooking Time: 15 minutes | Total Time: 20 minutes

Kcal: 110 kcal | Servings: 4 servings

History of Brussels Sprouts

Brussels sprouts originated in Belgium and were first cultivated in the city of Brussels in the 16th century, hence their name. They belong to the cruciferous vegetable family, which includes kale, broccoli, and cabbage. Traditionally, Brussels sprouts were roasted or steamed, but modern methods, like air frying, have revolutionized the way we prepare them, making them crispier and more flavorful.

Why Use an Air Fryer?

The air fryer has become a popular kitchen gadget for its ability to make foods crispy without deep frying. By circulating hot air around the Brussels sprouts, it ensures even cooking with minimal oil, making it a healthier choice compared to traditional frying. This method also preserves the nutrients in the sprouts while achieving a golden, crispy texture.

Health Benefits of Brussels Sprouts

Brussels sprouts are a powerhouse of nutrition. They are rich in fiber, vitamins C and K, and antioxidants, which help boost immunity, support bone health, and reduce inflammation. Adding garlic to the mix enhances the dish’s health benefits, as garlic is known for its antimicrobial and heart-health properties.

Customizing the Recipe

This recipe is incredibly versatile. Here are some ways to customize it:

• Spice it up: Add a pinch of cayenne pepper or chili flakes for a spicy twist.
• Make it vegan: Substitute Parmesan cheese with nutritional yeast or vegan cheese.
• Add more veggies: Toss in some chopped carrots or broccoli florets for a colorful and nutritious medley.
• Herbal touch: Sprinkle fresh rosemary, thyme, or parsley for an aromatic boost.

Perfect Pairings

This dish pairs wonderfully with:

• Grilled chicken or salmon for a hearty dinner.
• A creamy soup like leek and potato soup for a cozy meal.
• A simple side of quinoa or brown rice to complete a healthy plate.

Storage and Reheating Tips

• Storage: Place any leftovers in an airtight container and refrigerate for up to 3 days.
• Reheating: To maintain crispiness, reheat the sprouts in the air fryer at 375°F (190°C) for 3-5 minutes. Avoid microwaving, as it can make them soggy.

Fun Fact

Did you know that the bitterness often associated with Brussels sprouts comes from glucosinolates, which are natural compounds found in cruciferous vegetables? Cooking them in an air fryer at high heat helps reduce this bitterness, bringing out their natural sweetness.

What Makes This Recipe Special?

This Air Fryer Garlic Parmesan Brussels Sprouts recipe is a game-changer for vegetable lovers and skeptics alike. The combination of crispy Brussels sprouts, the aromatic kick of garlic, and the savory richness of Parmesan creates a dish that’s bursting with flavor. Using the air fryer ensures a perfect balance of crispiness and tenderness while using minimal oil, making it a healthier alternative to traditional frying methods. It’s quick, easy, and ready in just 20 minutes—perfect for busy weeknights or an impressive side dish for gatherings.

Nutritional Highlights

Brussels sprouts are not only delicious but also a nutritional powerhouse. Here’s what makes them a fantastic addition to your diet:

• Low in Calories: At just 110 kcal per serving, this dish is light yet satisfying.
• High in Fiber: Brussels sprouts are an excellent source of dietary fiber, supporting digestive health.
• Rich in Vitamins: Packed with vitamins C and K, they help boost immunity and promote bone health.
• Antioxidant-Rich: Garlic and Brussels sprouts contain antioxidants that protect cells and reduce inflammation.
• Protein Boost: Parmesan cheese adds a small but significant amount of protein to the dish, making it more filling.

How to Choose the Best Brussels Sprouts

For the best results, always choose fresh Brussels sprouts:

• Look for sprouts that are firm, vibrant green, and free of yellowing or wilted leaves.
• Smaller sprouts tend to be sweeter and cook more evenly than larger ones.
• If you’re buying pre-packaged sprouts, check for consistent size to ensure uniform cooking.

Tips for Making the Perfect Brussels Sprouts

1. Trim the Sprouts Properly: Remove any tough outer leaves and trim the stems to ensure even cooking.
2. Dry Them Well: Pat the sprouts dry after washing to help them crisp up in the air fryer.
3. Don’t Overcrowd the Basket: Arrange the sprouts in a single layer to allow hot air to circulate properly, giving you that golden crisp finish.
4. Season Generously: Garlic, Parmesan, and a touch of salt bring out the best in Brussels sprouts, so don’t hold back on the seasoning.

Recipe Variations to Try

This recipe is versatile and can be adapted to suit different tastes:

• Add Bacon: Toss in crispy bacon bits for a smoky twist.
• Make It Spicy: Sprinkle red pepper flakes or drizzle with sriracha for a spicy kick.
• Sweet and Savory: Add a drizzle of honey or balsamic glaze for a sweet contrast to the garlic and Parmesan.
• Lemon Zest: Finish with a sprinkle of fresh lemon zest for a bright, tangy flavor.

Serving Suggestions

These Garlic Parmesan Brussels Sprouts are incredibly versatile and pair well with a variety of main dishes:

• Serve alongside roasted chicken, steak, or salmon for a hearty, balanced meal.
• Add them to a grain bowl with quinoa, roasted sweet potatoes, and tahini dressing.
• Use as a topping for pizza or flatbread for an unexpected burst of flavor.
• Incorporate into pasta dishes or serve as a crunchy appetizer with a garlic aioli dipping sauce.

Kitchen Tools You’ll Need

• Air Fryer: Ensures even cooking and the perfect crispy texture.
• Mixing Bowl: For tossing the Brussels sprouts with seasonings.
• Tongs: Makes it easy to toss and serve the sprouts without crushing them.

Common Questions About This Recipe

1. Can I use frozen Brussels sprouts?
   Yes, but fresh sprouts will give you the best texture. If using frozen, thaw and pat them dry before air frying to remove excess moisture.
2. How do I prevent the sprouts from being bitter?
   Cooking at high heat and using flavorful seasonings like garlic and Parmesan can help reduce bitterness and bring out the natural sweetness.
3. What can I use instead of Parmesan cheese?
   For a dairy-free or vegan option, try nutritional yeast or a plant-based cheese alternative.