Air Fryer Garlic Parmesan Brussels Sprouts

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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!

 

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