Air fryer Brussels sprouts recipe (3 ways)

By Jessica Swartz March 22, 2023 28 mins read 137 Views

This recipe will show you how to make Brussels sprouts in an air fryer. It also includes 3 options for serving them: with yogurt-miso sauce, Parmesan garlic, or balsamic glaze. Perfectly caramelized and crisp!

This is one of the most convenient ways to make healthy Brussels sprouts. They will taste great if you add Parmesan cheese, garlic, or balsamic vinegar and a little maple syrup.

These Brussels sprouts can be fried in the oven and are a delicious side dish to any meal.

You can serve them plainly with a little salt and black pepper, or you could add dried garlic granules. But here are 3 great ways to make them.

The first one has a balsamic glaze; the second has a garlic-Parmesan (which is similar to a pest, but without the basil), and the third is served with a healthy yogurt/miso sauce.

Should you boil Brussels sprouts instead?

Boiling Brussels sprouts can be a bad way to cook them. It can cause them to smell sulfurous, especially if they are overcooked.

You can also roast them, bake them, or air fry them. This will make them caramelized on the outside and still crunchy on the inside.

Many people wonder if they should boil their Brussels sprouts before roasting or frying them.

I would not recommend boiling them, but instead blanching them. Blanching refers to the process of briefly submerging vegetables in boiling water.

It is not necessary to blanch them. However, even if you do, the sprouts will still taste great.

How to make Brussels sprouts using an air fryer

These are the steps that I use to create perfect air-fried Brussels sprouts.

Step 1 - Choose and prepare the Brussels Sprouts

First, select firm and fresh Brussels sprouts to cook in an air fryer.

Pick even-sized, small- to medium-sized sprouts. They should be firm to the touch and have no yellow or wilted foliage. Remove any discolored or damaged leaves from the Brussels sprouts.

Step 2 - Cut them in half, from top to bottom.

To ensure perfectly cooked sprouts you need to cut them in half top to bottom. This will allow them to cook more quickly and evenly.

Another tip is to score the base of their meat with a knife. This will help reduce the bitterness of their food and make them cook evenly.

Step 3 - Soak them in boiling hot water for about 1-2 minutes (blanching).

Although this step is optional, it will make the Brussels sprouts crispier on the outside while keeping them tender inside. This also removes some of the bitterness.

You have two options: heat the water in a saucepan and use a bowl to boil it, or you can heat water in a kettle and transfer them for 2 minutes.

4: Drain and dry

After draining the sprouts, pat them dry on kitchen paper. The sprouts will crisp up more easily if they are dry.

Step 5 - Cook the Brussels Sprouts

Place the Brussels sprouts into the basket of an air fryer. Don't fill it too full. It will steam the sprouts, not air fry them.

To ensure even cooking, shake and toss the sprouts in the basket three to four times. You may need to cook a lot of Brussels sprouts at once or use a small air fryer to ensure even cooking.

How long should you cook halved Brussels sprouts in an air fryer

The cooking time depends on many factors, including the size and quantity of the sprouts.

For halved Brussel sprouts, you can expect to wait between 13-15 minutes when they are air-frozen at 380degF (190degC).

How can you make brussel sprouts more delicious?

You can make Brussels sprouts taste stronger by adding something sour to balance the bitterness.

You can also add different seasonings to your dish to give it a unique flavor.

The sprouts can be made more interesting by being paired with nuts, bacon, and dried fruits. A pinch of salt can also be helpful!

These are some additions that will enhance the flavor of your Brussels sprouts:

Balsamic Vinegar: The bright, acidic taste of balsamic vinegar gives the Brussels sprouts an earthy flavor. Balsamic vinegar can be drizzled over roasted Brussels sprouts or used as a glaze.

Garlic:Garlic gives Brussels sprouts a rich, savory flavor. For milder flavors, you can use minced garlic to cook with the sprouts.

Lemon: The tart and bright flavor of lemon juice can cut through the bitter taste of Brussels sprouts. For a refreshing and flavorful finish, drizzle fresh lemon juice on cooked Brussels sprouts.

Parmesan Cheese: The earthy flavors of Brussels sprouts and Parmesan cheese go well together. For a delicious, savory flavor combination, sprinkle grated Parmesan cheese on roasted Brussels sprouts.

These herbs and spices complement the natural flavor of the sprouts.

Rosemary - Rosemary is a woody, fragrant flavor that goes well with roasted or sauteed Brussels Sprouts.

Thyme - Thyme gives Brussels sprouts a light, earthy taste that is complemented by a hint of lemon and earthiness.

Nutmeg -Nutmeg gives your food a warm, sweet and slightly spicy taste.

Cayenne pepper - Cayenne pepper gives them a little heat to balance their bitterness.

Smokedpaprika: The addition of a slightly sweet, smoky flavor to the paprika pairs well with the sprouts.

There are many flavors that go well with Brussels sprouts. So experiment with different ingredients to find your favorite!

Three ways I love to serve Brussels sprouts in

1. Balsamic glaze is a sweet and tangy sauce made from Balsamic vinegar (or honey), balsamic vinegar, olive oil (or maple syrup), and mustard.

This glaze can be made by either transferring the ingredients to a jar and shaking it well, or by simmering the glaze till thickened and syrupy.

It is easiest to purchase a balsamic glaze from a store.

2. Parmesan sauce:

This simple sauce is made from grated Parmesan cheese and olive oil. It also includes lemon zest, lemon zest, pistachios, garlic, or roasted garlic. This sauce is similar to pesto, but without the basil.

3. Greek yogurt and miso

This is my favorite combination. Mix together some Greek strained yogurt, white Miso paste, and dried Thyme in a bowl. Use a fork to mix it all.

In this creamy cucumber salad, I also use the yogurt-miso combination.

Why did my Brussels sprouts go brown in the air-fryer?

It could be that your air fryer temperature is too high. However, the most common reason for this is that the basket is not shaken during the cooking process. This can cause the sprouts to become dry and brittle.

Can I air fry brussel sprouts with no oil?

Brussels sprouts can be air-fried without oil but they will be less crispy on the outside and more firm in the middle.

This is why I recommend at least one tablespoon of olive oil per pound sprouts.

Spray the sprouts with cooking spray to reduce oil consumption. The spray helps to coat them evenly and makes them more tender.

How about frozen Brussel sprouts?

The problem I have with frozen Brussel sprouts was that they are difficult to find whole.

Also, halved frozen sprouts take more time to cook (about 20 mins) and will not be as crisp.

Three ways to make air-fried Brussel sprouts

This recipe will show you how to make Brussels sprouts in an air fryer. It also includes 3 options for serving them: with yogurt-miso sauce, Parmesan garlic, or balsamic glaze. Perfectly caramelized and crisp!

Course Appetizer, Side, Snack

Cuisine American gluten-free, healthy

Keyword Air-fryer. Parmesan, sauce, yogurt.

Prep time 15 minutes

Cook Time 15 Minutes

minutes

Total time HTML4_ HTML5_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML4_ HTML6_ HTML5_ HTML5_ HTML5_ HTML5_ HTML7_ HTML6_ HTML5_ HTML6_ HTML5_ HTML5_ HTML5_ HTML5_ HTML6_

Servings HTML4

Calories 109 kcal

Author Makos

Ingredients

The sprouts

1 lb. (455 grams) Brussels sprouts, trimmed
2 tablespoons (22 grams) olive oil
Salt and pepper to taste
1/2 teaspoon dried garlic powder

Balsamic glaze

2 tablespoons (22 grams) olive oil
2 tablespoons (30 grams) balsamic vinegar
1 tablespoon (16 grams) maple syrup or honey or brown sugar
1 teaspoon mustard
1 pinch of salt

Parmesan cheese sauce

1/2 cup (40 grams) grated Parmesan cheese
1/4 cup (30 grams) roasted pistachios or pine nuts
3 tablespoons (35 grams) mild olive oil or neutral tasting vegetable oil
1/2 teaspoon dried garlic powder or 1/2 garlic clove, minced
1/2 teaspoon lemon zest, optional

For the yogurt-miso sauce

2/3 cups (160 grams) Greek yogurt
1 tablespoon (15 grams) white miso paste
1 teaspoon dried Thyme

Instructions

Pre-heat your air fryer to at least 380°F (190°C).
Toss the Brussels sprouts in the olive oil, salt, and pepper in a large bowl.
Place the Brussels sprouts into the basket of an air fryer.
Cook the Brussel sprouts for 13-15 minutes or until tender and crispy. Do not be alarmed if they turn dark brown. That's the point of great flavor.
Once the Brussels sprouts have been cooked, mix the garlic powder and salt.

Balsamic glaze

Combine all ingredients in a shaker or jar. Seal the lid with a tight fitting cap and shake vigorously until it becomes homogenized. You can thicken the glaze by adding a tablespoon of balsamic vinegar to it. Cook this glaze on medium heat until it becomes sticky.

Parmesan sauce

Blend all ingredients together in a mortar. Or, use a mini-chopper to make pesto sauce. You can also finely chop the nuts, and then mix it with a fork.

To make yogurt miso sauce

Combine all ingredients in a bowl. Use a spoon to mix them together.

Notes

You don't have to make your balsamic glaze or balsamic cream yourself.
You can substitute yogurt-miso sauce for tzatziki.
My sauce of choice is usually served alongside the Brussels sprouts, or drizzled over them. The Parmesan sauce and balsamic glaze can be used with the sprouts. It should be added to the sprouts about 3-4 minutes before the cooking time ends. The yogurt-miso sauce will kill the probiotics, so I wouldn't recommend doing it again.
You can sprinkle the sprouts with 1/2 cup Parmesan sauce instead of cooking them. Continue to cook for about 1-2 minutes until the cheese is melted.
For the Parmesan sauce use a mild oil. It can be bitter otherwise.

This Calorie information refers to plain Brussels sprouts. The Parmesan sauce will add 142 calories per portion, while the yogurt-miso sauce will add 32 calories.

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Balsamic-roasted vegetables
Roasted chickpeas (airfryer and oven instructions)
Tabbouleh (tabouli) salad

Frequently Asked Questions

Is the Mediterranean Diet suitable for people suffering from certain health conditions like diabetes?

People with diabetes or other health issues will find the Mediterranean Diet helpful. This diet is based on whole foods, focuses on healthy fats instead of butter or lard, and minimizes refined sugars and carbs. This helps reduce diabetes risk in people who don't already have it. It also controls blood sugar levels and insulin for those with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

Is Rice on the Mediterranean diet?

Mediterranean diets allow rice but encourage it. This diet encourages the consumption of fruits, vegetables and whole grains. Whole-grain rice is an excellent carbohydrate source that provides energy to the body. Moreover, it also offers a good source of dietary fiber which can help improve digestion and provide essential nutrients for health, such as B vitamins, iron, and magnesium. You can add rice to soups, stews, or salads. When eating rice-based dishes, it is important to limit the amount of fat.

What foods are not permitted on a Mediterranean-style diet?

The Mediterranean diet prohibits certain food groups including processed foods and added sugar. To maintain the health benefits of this diet, certain foods should not be consumed. Consuming these items occasionally can still be part of a healthy diet, but consistently eating them can counteract the potential health benefits of following a Mediterranean eating plan.

The Mediterranean diet prohibits whole-grain breads as well as starches, including white bread, sugary cereals, breads made from refined flours, and any other high-processed baked goods. These items are quickly absorbed into your system as sugars and may lead to blood sugar spikes that cause weight gain over time. Additionally, they have few vitamins and minerals to offer compared to whole grain options like quinoa or millet.

Other sugars are also included in this category. Avoid sweetened drinks such as soda, tea, and juices that contain added sugars. These will not support weight management, healthy nutrient profiles, or weight management.

When it comes to meats, red meats and processed meats should not be included in any version of a Mediterranean-style meal plan. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. Nitrates found in processed lunchmeat can raise cancer risks because they are linked to cell damage responses and may be harmful to cells. Dairy products should also not be consumed regularly as some cheese contains considerable amounts of saturated fats too - except for feta which is low in saturated fat content - otherwise, stick only to skimmed milk or yogurt products when considering dairy options because these will generally be lower in total fat intake than heavy cream or creme fraiche alternatives that contain higher doses of calories in their ingredients listing.

According to nutrition experts, fish should not be eaten more than three times per week.

Statistics

Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

External Links

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet can improve your quality of life and overall health. Healthy fats, whole grains and legumes are all part of this eating plan. Fresh fruits and vegetables are also included in the daily meals. Eating this way can lead to potential health benefits such as better blood lipids, improved glucose control, reduced risk for depression and certain types of cancer, better cardiac health, enhanced cognitive function, and improved weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

Switch to nutrient-dense foods like hummus or traditional greens such as beans and chips in place of high-calorie snacks.
You can increase the variety of your diet by using spices and other sources that are derived from fruits, vegetables, and nuts.
Incorporate grains, legumes, high-fiber foods, and other items that will increase your satisfaction after meals.
Consider adding moderate amounts dairy products like yogurt, milk and cheese to your daily diet for additional nutrition.
Instead of using traditional oils, use olive oil instead.
For a complete Mediterranean experience, enjoy a red grape occasionally.

If you are willing to make small changes to your daily meals, you can easily adopt Mediterranean eating habits. You will reap the potential health benefits and still enjoy your food. Combine this with regular moderately vigorous exercise to see even greater improvements in the short-term and long-term.