|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 3g||3%|
|Saturated Fat 0g||2%|
|Total Carbohydrate 13g||5%|
|Dietary Fiber 2g||8%|
|Total Sugars 6g|
|Vitamin C 49mg||246%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
If you've been a Brussel sprout refuser, we bring you the easiest and tastier recipe to make you believer, and make you and your family come back for seconds and likely thirds! Air-fried Brussel sprouts are sweet and crispy, with the perfect crunch. Tender inside and caramelized outside, these little bites of flavor make an amazing side dish or a delicious appetizer. Our sweet and spicy take on Brussels sprouts makes them the perfect side for pork chops, steak, chicken, or roasted turkey.
Brussels sprouts are a nutritious vegetable found at their peak between the early fall and mid-winter, but easily available all year round. Sometimes looked over because of their fame for a bitter taste and causing gas, Brussel sprouts simply need to be cooked properly for their sugars to release and for them to be more easily digested. High in fiber, vitamin C, and potassium, you just need to eat a cup of these veggies, cooked without fat, to get almost 6 grams each of protein and fiber, plus 626 mg of potassium.
With a substantially lesser amount of fat than their deep-fried counterpart, the sprouts are tossed with chili garlic paste and honey. By using the hot air in the air fryer, they get very crispy with minimal oil, less time, and less mess. You can save your attention for the stove or oven, and make these hands-off sprouts in no time.
1 pound Brussels sprouts, halved
1 tablespoon olive oil
1 teaspoon kosher salt
1 teaspoon white pepper
1/4 cup garlic chili paste
1 tablespoon honey
2 tablespoons water
Sesame seeds, for garnish
Gather the ingredients.
In a large bowl, toss the Brussels sprouts with olive oil, salt, and pepper until the sprouts are nicely coated.
Place the Brussels sprouts into the basket of your air fryer—they do not need to be in one layer, but if you'd like them extra crispy place them in one layer and cook them in batches. Turn your air fryer to 390 F for 9 minutes. Once the time is up, shake the basket and fry for an additional 9 minutes.
Whisk together the garlic chili paste, honey, and two tablespoons of water in a small bowl. Place the bowl in the microwave and heat, covered, for one minute or until the sauce is hot.
Once the Brussels sprouts are done, place them in a large bowl and toss them with the sauce while hot.
Sprinkle with sesame seeds. Serve immediately for the crispiest results.
Flavored Brussel Sprouts
Change up the sauces and seasonings in this easy recipe. Toss the sprouts with olive oil, salt, and pepper, air fry as directed but toss with other flavors to finish up. Here are a few ideas on how to flavor the vegetables once cooked:
- Garlic balsamic: Mince a clove of garlic and toss with 2 tablespoons of balsamic vinegar and one tablespoon of honey.
- Parmesan and breadcrumb: Combine 1/4 cup of grated parmesan cheese and panko breadcrumbs for a salty crunch.
- Chili lime honey: Toss 1/4 cup sweet chili sauce with a tablespoon of lime juice and a teaspoon of honey.
- Dipping sauces: Alternatively, fry the Brussel sprouts as directed and serve them with a dipping sauce such as garlic aioli, tartar, creamy jalapeño, pesto, or rémoulade.
No-Oil Brussel Sprouts
If you are looking to omit as much oil as possible, simply spray the Brussels sprouts with a coating of nonstick cooking spray.
Brussel Sprouts, Cooked. FoodData Central. United States Department of Agriculture.