Brussel sprouts used to be the vegetable everyone avoided—myself included—until I discovered air fryer brussel sprouts. Imagine these mini cabbages turning golden-crisp, caramelized, and addictively delicious in under 15 minutes. It’s like magic, but better because you get to eat the results. Ready for a veggie glow-up?
Why this recipe is awesome
Look, you want to eat more greens, but broccoli might not cut it. Enter air fryer brussel sprouts—they taste like a trendy side dish, not punishment. They crisp up like fries, get that char flavor, and become the star of your plate. Plus, they’re fast, low-effort, and even your sprout-hating friend will be asking for seconds.
Ingredients
- 1 lb brussel sprouts, trimmed and halved
- 1.5 tbsp olive oil (or avocado oil)
- ½ tsp salt
- ½ tsp black pepper
- Optional add-ins: garlic powder, smoked paprika, parmesan, balsamic glaze
Key substitutions:
- Use coconut oil for a different flavor
- Replace olive with flavored oil (truffle, chili-infused)
Tools & kitchen gadgets used
- Air fryer (affiliate link here!)
- Mixing bowl
- Measuring spoons
- Tongs
- Knife & cutting board
- Serving platter
Step‑by‑step instructions
- Preheat air fryer to 375°F (190°C) for 3 minutes.
- Toss sprouts in olive oil, salt, and pepper—massage for coverage.
- Add garlic powder or smoked paprika if you’re vibing.
- Spread sprouts in basket single layer—no overcrowding!
- Cook 12 minutes: shake or flip at 6.
- Check for deep golden char and crispy edges.
- Optional: sprinkle parmesan or drizzle balsamic glaze immediately.
- Serve hot and watch them vanish.
Calories & Nutritional Info
- Calories (per ½ lb): ~200 kcal
- Protein: ~6 g
- Fiber: ~8 g
- Fat: ~14 g (mostly healthy fats)
- Note: Skip oil or use spray to reduce fat/calories
Common Mistakes to Avoid
- Crowding basket – hurts crisp.
- Skipping preheat – sprout sog isn’t cute.
- Skipping halfway shake – uneven char = meh.
- Adding cheese too early – melts into mush.
Variations & Customizations
- Keto-friendly: toss in parmesan and chili flakes.
- Sweet & tangy: drizzle with honey-balsamic after cooking.
- Spicy Sriracha: add sriracha + lime zest post-fry.
- Italian twist: oregano + garlic + vegan parm.
- Asian flavor: sesame oil, soy sauce, sesame seeds.
FAQ Section
1. How long to air fry brussel sprouts?
12–15 minutes at 375°F, flip halfway.
2. Can I use frozen sprouts?
Yep, but add 2–3 mins and pat dry first for crisp.
3. Do I need to preheat?
Absolutely—crispy texture depends on hot start.
4. How do I keep them crispy?
Serve immediately and avoid lids—they steam.
5. Can I use olive oil spray?
Yes, but toss for seasoning to stick.
6. What if I miss the flip?
Shake basket around minute 6 for even cooking.
7. Are they healthy?
Very—high fiber, vitamins, and healthy fats.
Final Thoughts
You just transformed boring sprouts into air fryer brussel sprouts that taste like a gourmet party on your plate. Crisp, flavorful, guilt-free—what more could you want? Share your flavor spin, tag me, or quietly savor them all yourself. Just don’t come begging for store-bought fries next time!