Ingredients
For this recipe, you’ll need:
- 1 pound of Brussels sprouts: Fresh is best, but if you only have frozen on hand, thaw them completely and pat them dry before using.
- 2 tablespoons of olive oil: Olive oil adds a rich flavor and helps in achieving a crispy texture.
- 3 cloves of garlic, minced: Fresh garlic provides a strong, pungent flavor that pairs perfectly with the Brussels sprouts.
- 1/2 cup of grated Parmesan cheese: Use freshly grated Parmesan for the best flavor and texture.
- 1/2 teaspoon of salt: Adjust to taste.
- 1/4 teaspoon of black pepper: Adds a subtle heat and enhances the other flavors.
- 1/2 teaspoon of red pepper flakes (optional): For those who like a bit of spice.
- Juice of half a lemon: This brightens up the dish and balances the richness of the cheese.
- Fresh parsley for garnish (optional): Adds a pop of color and freshness.
Equipment
- Air fryer: The air fryer is the star of this recipe, ensuring the Brussels sprouts turn out crispy on the outside and tender on the inside.
- Mixing bowl: A large mixing bowl for tossing the Brussels sprouts with the seasonings.
- Knife and cutting board: To trim and halve the Brussels sprouts and mince the garlic.
- Tongs: Useful for tossing and serving the Brussels sprouts.
Step-by-Step Instructions
- Prepare the Brussels Sprouts:
- Begin by washing the Brussels sprouts thoroughly under cold water. This removes any dirt or debris.
- Trim the stems slightly and remove any yellow or damaged outer leaves.
- Cut each Brussels sprout in half, especially if they are large. Halving them allows for more even cooking and a greater surface area to crisp up.
- Season the Brussels Sprouts:
- In a large mixing bowl, toss the halved Brussels sprouts with olive oil, minced garlic, salt, black pepper, and red pepper flakes if using.
- Make sure each sprout is well-coated with the oil and seasonings. The olive oil is crucial for crisping the sprouts in the air fryer.
- Preheat the Air Fryer:
- Preheat your air fryer to 375°F (190°C). Preheating ensures that the Brussels sprouts start cooking immediately when placed in the basket, helping to achieve that crispy exterior.
- Air Fry the Brussels Sprouts:
- Place the seasoned Brussels sprouts in the air fryer basket. Be careful not to overcrowd them; they should be in a single layer for the best results.
- Cook for 12-15 minutes, shaking the basket halfway through to ensure even cooking.
- The Brussels sprouts should be golden brown and crispy on the outside while tender on the inside.
- Add Parmesan Cheese:
- Once the Brussels sprouts are done, transfer them back to the mixing bowl.
- Immediately toss them with the grated Parmesan cheese while they are still hot. The heat will melt the cheese slightly, helping it adhere to the sprouts.
- Finish with Lemon Juice:
- Squeeze the juice of half a lemon over the Brussels sprouts. The acidity of the lemon juice cuts through the richness of the cheese and brightens the flavors.
- Toss the sprouts one last time to ensure they are evenly coated with the cheese and lemon juice.
- Serve:
- Transfer the Brussels sprouts to a serving dish.
- Garnish with freshly chopped parsley if desired for a pop of color and added freshness.
- Serve immediately while they are hot and crispy.
Tips and Tricks
- Don’t overcrowd the air fryer: For the crispiest Brussels sprouts, make sure they are spread out in a single layer in the air fryer basket. If you have a smaller air fryer, you may need to cook them in batches.
- Keep an eye on the time: Air fryers can vary in cooking times, so start checking for doneness at the 10-minute mark. You want the Brussels sprouts to be golden and crispy, but not burnt.
- Customize the flavors: This recipe is highly adaptable. You can add different seasonings such as smoked paprika, onion powder, or even a touch of balsamic vinegar for a unique twist.
- Add some crunch: For added texture, toss in some toasted nuts like almonds or pine nuts just before serving.
Nutritional Information
Brussels sprouts are a nutritional powerhouse, packed with vitamins C and K, fiber, and antioxidants. When prepared in the air fryer, they retain their nutrients while becoming a low-calorie, guilt-free treat.
- Calories: Approximately 150 per serving (1/4 of the recipe).
- Protein: 5g
- Carbohydrates: 10g
- Fat: 10g (including the healthy fats from olive oil).
- Fiber: 4g
- Sodium: 300mg (depending on how much salt and Parmesan is used).
This recipe makes about four servings, making it perfect for a family dinner or as a side dish for a small gathering.
Pairing Suggestions
Air Fryer Garlic Parmesan Brussels Sprouts are incredibly versatile and can be paired with a wide variety of dishes. Here are a few ideas:
- Main Courses: They pair wonderfully with roasted chicken, grilled steak, or baked salmon. The savory, garlicky flavor complements the richness of these proteins.
- Grains: Serve them alongside quinoa, farro, or brown rice for a well-rounded meal. The texture contrast between the crispy sprouts and the soft grains is delightful.
- Vegetarian Option: Combine them with a hearty pasta dish, such as a creamy fettuccine Alfredo or a simple aglio e olio. The Brussels sprouts add a satisfying crunch and a burst of flavor.
Variations
- Balsamic Glazed Brussels Sprouts: For a sweet and tangy twist, drizzle the Brussels sprouts with balsamic glaze just before serving.
- Spicy Brussels Sprouts: Add a teaspoon of cayenne pepper or a tablespoon of sriracha to the seasoning mix for a spicy kick.
- Cheesy Brussels Sprouts: Increase the amount of Parmesan or mix in some shredded mozzarella for an extra cheesy version.
Air Fryer Garlic Parmesan Brussels Sprouts are a delicious and easy way to elevate your vegetable game. Whether you’re a Brussels sprouts enthusiast or a reluctant convert, this recipe is sure to please. The combination of crispy, caramelized sprouts, aromatic garlic, and savory Parmesan cheese is irresistible. Plus, the quick cooking time and minimal clean-up make this dish a winner in any kitchen. Try it out and discover how this humble vegetable can become the star of your meal!