Air Fryer Smashed Brussels Sprouts
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5.0
3 reviews
Excellent
Air Fryer Smashed Brussels Sprouts
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Say hello to the crispiest air fryer smashed Brussels sprouts! They’re tender inside, extra crispy outside, cheesy, and bursting with balsamic garlic flavor. An easy side dish that you can also roast in the oven!
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Ingredients
- 2 pounds Brussels sprouts ends trimmed
- 2 - 3 tablespoon olive oil or avocado oil
- 1 tablespoon balsamic vinegar
- 1 - 2 teaspoon honey
- 2 cloves minced garlic or 1 teaspoon garlic powder
- ½ - 1 teaspoon salt based on preference
- ½ teaspoon ground pepper
- ⅓ - ½ cup Parmesan Cheese
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Instructions
- Preheat air fryer to 400°F or oven to 425°F.
- Fill a large bowl with ice water and set it to the side.
- Bring a pot of salted water to a boil. Add Brussels sprouts and cook for about 8 to 10 minutes, until tender when pierced with a fork.
- While sprouts cook, whisk together olive oil, balsamic vinegar, honey, garlic, salt, and pepper.
- Drain Brussels sprouts, transfer to ice water for a few minutes to cool, then dry and place on a baking sheet. Make sure they are dry, or else they won’t get as crispy.
- Use a small glass or measuring cup to flatten sprouts.
- Drizzle the “dressing” on top and flip the brussels to make sure they are all coated.
- Air Fryer: Arrange sprouts in a single layer in the preheated air fryer. You may need to do two batches for the entire 2-pound batch. Air fry for 6 - 7 minutes until crispy. FLIP, sprinkle with parmesan cheese, and air fry for an additional 5 - 6 minutes or until they reach your desired crispiness level.
- Oven: Use a baking sheet WITHOUT parchment paper. You can use foil if necessary. Roast in the oven for a total of 30 minutes. Roast for 20 minutes until the bottoms are crispy and golden brown. FLIP the Brussels, sprinkle with parmesan cheese, and roast for another 10 - 15 minutes or until they reach your desired crispiness level.
Notes
- Frozen Brussels: I recommend using fresh Brussels sprouts for the best texture; however, you can still use frozen ones after thawing and ensuring they are thoroughly dried. If your frozen Brussels sprouts come in a microwave steam bag, cook them according to the package instructions, then dry them thoroughly before proceeding with the recipe.
- No Parchment Paper: My #1 tip. Omit parchment paper for the crispiest smashed Brussels sprouts; instead, use foil or place them directly on the oiled pan for optimal results.
- Avoid Overcooking the Sprouts: Overcooking will result in a mushy texture. The Brussels should be just fork tender.
- Dry the Spouts After Boiling: This is very important! After boiling and before air frying, ensure the sprouts are completely dry. This promotes better crisping during the cooking process.
- Spicy: Add a pinch of red pepper flakes for a hint of heat.
- Dairy-Free & Vegan: Substitute nutritional yeast for parmesan. Use maple syrup, not honey.
- Bacon Option: Add crispy bacon crumbles after roasting.
Nutrition Information
Show Details
Calories
102kcal
(5%)
Carbohydrates
12g
(4%)
Protein
5g
(10%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
3mg
(1%)
Sodium
241mg
(10%)
Potassium
452mg
(13%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
888IU
(18%)
Vitamin C
97mg
(108%)
Calcium
100mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 102 kcal
% Daily Value*
| Calories | 102kcal | 5% |
| Carbohydrates | 12g | 4% |
| Protein | 5g | 10% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 3mg | 1% |
| Sodium | 241mg | 10% |
| Potassium | 452mg | 10% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 888IU | 18% |
| Vitamin C | 97mg | 108% |
| Calcium | 100mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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