Air frying is the ideal way to transform these unpopular vegetables and I now love sprouts! This Air fried Brussel sprouts recipe is such a great way to cook these little green beauties. Air frying Brussels sprouts is a quick and simple way to make them delicious and crispy. With less oil used and less mess made than traditional roasting or pan frying. Perfect for fast healthy sides. You can customise your air fried sprouts with garlic, balsamic vinegar or Parmesan cheese like I have used here.
These air fried Brussel sprouts make the perfect healthy side dish and ready in just ten minutes thanks to the speedy air fryer.
To add a bit more variety and flavour, consider experimenting with different seasonings and toppings. A squeeze of fresh lemon juice over the hot sprouts can add a nice zing, while a drizzle of honey or maple syrup can bring a touch of sweetness that balances the natural bitterness of the Brussels sprouts.
If you’re looking to add some protein to this dish, you might consider tossing the Brussels sprouts with some toasted nuts, like almonds or walnuts, just before serving. Not only do they add a delightful crunch, but they also provide healthy fats and additional fibre.
Essential kit
You will need an air fryer.
Ingredients
Brussel sprouts
Fresh red chilli, sliced
Parmesan cheese, grated
Vegetable oil spray
Salt and pepper
Method
Wash your Brussel sprouts under a cold tap then trim off the tough stems and remove any brown outer leaves. If you prefer you can cut your sprouts in half or quarters. Next spray them with a little garlic oil spray and season with salt and pepper.
I use fry light spray, but any vegetable oil spray will do. I placed them into my air fryer drawer making sure they do not overlap. Cook on 180C for around 8 minutes, giving them a good shake half way through.
If the sprouts are on the larger size, you made need to air fry them for longer but it really depends on your air fryer as they are all different.
I removed the sprouts from the fryer drawer, then grated some fresh parmesan cheese (or any other hard cheese) on top along with a finely sliced chilli.
So now, let’s talk a bit about the nutritional benefits of Brussels sprouts. These little green vegetables are incredibly nutritious. They are an excellent source of Vitamin C, which is essential for maintaining a healthy immune system.,And Vitamin K, which plays a crucial role in bone health and blood clotting. Brussels sprouts are also rich in dietary fibre, aiding in digestion and helping to keep you feeling full longer. They contain antioxidants, which are compounds that help protect your cells from damage. Furthermore, they are low in calories, making them an excellent choice for those looking to maintain or lose weight while still getting plenty of essential nutrients.
Click here to see more of my air fryer recipes or visit my Amazon shop front to order your copy of my best selling cookbooks.