If you’re looking for a deliciously healthy side dish that’s super easy to whip up, then you need to try my healthy air fryer roasted Brussels sprouts recipe! These little green gems are not just packed with flavor; they also bring a ton of health benefits to the table. Crispy on the outside, tender on the inside, and seasoned to perfection, they’ll have even the pickiest eaters asking for seconds. Plus, cooking them in the air fryer means you get that perfect roast without all the extra oil, making them a guilt-free indulgence. Trust me, once you try this recipe, you’ll wonder how you ever lived without these delightful bites in your life. Let’s dive in and get those Brussels sprouts sizzling!

Ingredients

Here’s what you’ll need to create my fabulous healthy air fryer roasted Brussels sprouts recipe. Each ingredient plays a crucial role in achieving that perfect flavor and texture!

• Brussels sprouts: 1 lb, trimmed and halved. Look for firm, bright green sprouts without any yellow leaves or blemishes—this ensures freshness and flavor. Trimming and halving them is essential for even cooking and allows the edges to get wonderfully crispy.
• Olive oil: 2 tbsp. This helps to create that beautiful golden-brown exterior while keeping the sprouts moist. Feel free to use extra virgin olive oil for a more robust flavor!
• Salt: 1 tsp. Salt enhances the natural flavors of the Brussels sprouts, bringing out their earthy goodness. Adjust according to your taste preference!
• Pepper: 1/2 tsp. Freshly cracked black pepper adds a delightful kick. You can always add more if you like it spicy!
• Garlic powder: 1/2 tsp. This gives an aromatic depth without the fuss of fresh garlic. It’s a game changer for flavor!
• Parmesan cheese: 1/4 cup, grated (optional). If you’re a cheese lover, sprinkle this on during the last couple of minutes for a rich, umami finish. It melts beautifully and adds a salty, savory dimension.

Fresh Brussels Sprouts

When it comes to Brussels sprouts, freshness is key! Choose those that are firm and compact, without any signs of wilting. A little tip: the smaller the sprouts, the sweeter they tend to be. Don’t forget to trim the ends and slice them in half—this not only helps them cook evenly but also allows for more surface area to get that delicious roasted flavor. Trust me, this little step makes all the difference!

Seasonings and Additions

Let’s talk about the seasonings! Each one plays a vital role:

• Salt: It’s the classic flavor enhancer. Just the right amount will elevate the sprouts and balance out their natural bitterness.
• Pepper: Adds a gentle heat that complements the earthy flavor. You can swap it out for a pinch of chili flakes if you’re feeling adventurous!
• Garlic powder: This adds a savory note without the hassle of chopping fresh garlic. If you prefer fresh, feel free to mince a clove or two—just remember to adjust the cooking time slightly!
• Parmesan cheese: Totally optional but oh-so-delicious! If you’re looking for a vegan option, nutritional yeast can give a similar cheesy flavor. You can also experiment with other cheeses like feta or goat cheese for a unique twist!

These ingredients come together to create a dish that’s not only healthy but also bursting with flavor. Now, let’s get cooking!

How to Prepare the Healthy Air Fryer Roasted Brussels Sprouts Recipe

Now that we have our ingredients ready, let’s get into the fun part—making these crispy, flavorful Brussels sprouts! Follow these simple steps, and you’ll have a delicious side dish in no time.

Preheating the Air Fryer

First things first, preheating your air fryer is a must! Set it to 375°F (190°C) and let it warm up for about 5 minutes. This step is crucial because it helps you achieve that perfect crispy exterior while keeping the inside tender. Trust me, skipping this can lead to uneven cooking, and nobody wants that!

Mixing the Ingredients

Next, grab a large bowl and toss in your trimmed and halved Brussels sprouts. Drizzle the olive oil over them, then sprinkle the salt, pepper, and garlic powder. Now, it’s time to get your hands in there! Toss everything together until the Brussels sprouts are evenly coated in the oil and seasonings. This step is key because it ensures every sprout is packed with flavor. I like to use my hands for this, but a spatula works just as well if you prefer to keep things tidy!

Cooking Process

Once your Brussels sprouts are coated, it’s time to load them into the air fryer basket. Make sure to spread them out in a single layer—this allows for even roasting and that delightful crispiness we’re after. Cook them for about 12-15 minutes, shaking the basket halfway through to ensure they cook evenly. This little shake is super important—don’t skip it! You’ll thank me later when you bite into those perfectly roasted sprouts.

Finishing Touches

As the cooking time nears its end, if you’re using Parmesan cheese, sprinkle it over the Brussels sprouts during the last 2 minutes of cooking. This gives the cheese just enough time to melt and create a deliciously cheesy crust. For an extra pop of flavor, consider adding a drizzle of lemon juice once they’re out of the air fryer. It brightens up the dish and complements the savory notes beautifully. Now, it’s time to dig in and enjoy your tasty creation!

Nutritional Information

Let’s talk about the nutritional goodness packed into these healthy air fryer roasted Brussels sprouts! One serving, which is about 1 cup, offers a delightful balance of flavors and nutrients:

• Calories: 150
• Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Trans Fat: 0 g
• Cholesterol: 0 mg
• Sodium: 300 mg
• Carbohydrates: 21 g
• Fiber: 6 g
• Sugar: 2 g
• Protein: 5 g

These little green powerhouses are not only low in calories but also high in fiber, making them a fantastic addition to any meal. Plus, they’re completely plant-based, so they fit perfectly into a vegan diet. Enjoy knowing you’re treating your body well while indulging in a delicious side dish!

Tips for Success

To make sure your healthy air fryer roasted Brussels sprouts turn out perfectly every single time, I’ve got some tried-and-true tips that I swear by!

• Don’t overcrowd the basket: This is super important! If you jam too many Brussels sprouts into the air fryer, they’ll steam instead of roast, which means you won’t get that lovely crispy texture. Cook in batches if needed; it’s worth the extra minute or two!
• Experiment with cooking times: Every air fryer is a bit different, so keep an eye on your sprouts as they cook. If you like them extra crispy, feel free to add an extra minute or two, just be careful not to burn them.
• Customize your seasonings: Don’t be afraid to switch things up! Try adding a splash of soy sauce or a sprinkle of smoked paprika for a different flavor profile. The beauty of this recipe is its versatility, so let your taste buds guide you!
• Presentation matters: When serving, consider a beautiful platter or bowl to showcase those gorgeous sprouts. A sprinkle of fresh herbs like parsley or thyme on top not only adds a pop of color but also enhances the aroma. Plus, who doesn’t love a dish that looks as good as it tastes?
• Use fresh ingredients: Fresh Brussels sprouts will always yield the best flavor and texture. If you’re not sure about their freshness, give them a little squeeze—if they feel firm, you’re good to go!
• Let them cool slightly: After they come out of the air fryer, let your Brussels sprouts cool for a minute or two. This short wait helps them firm up a bit more and makes them even more enjoyable to eat.

With these tips in your back pocket, you’ll be well on your way to creating a batch of Brussels sprouts that are not just good but absolutely fantastic! Happy cooking!

Variations on the Healthy Air Fryer Roasted Brussels Sprouts Recipe

One of the best things about my healthy air fryer roasted Brussels sprouts recipe is its versatility! You can easily mix things up to suit your taste or to use what you have on hand. Here are some fun variations to try:

• Balsamic Glaze: Drizzle some balsamic glaze over the sprouts before serving for a sweet and tangy flavor explosion. It adds a beautiful finish and pairs perfectly with the savory notes of the sprouts!
• Spicy Kick: If you love heat, add a teaspoon of red pepper flakes or cayenne pepper to the seasoning mix. This will give your Brussels sprouts a delightful spicy twist that’s sure to wake up your taste buds!
• Maple Mustard: Combine 1 tablespoon of maple syrup with 1 tablespoon of Dijon mustard and toss this mixture with the sprouts before cooking. The sweet and tangy combination will elevate the dish to a whole new level!
• Herb Infusion: Experiment with fresh herbs like rosemary, thyme, or oregano. Toss in a tablespoon of finely chopped fresh herbs along with the olive oil and seasonings for an aromatic touch that complements the Brussels sprouts beautifully.
• Asian Flare: Toss the Brussels sprouts with a splash of soy sauce and a sprinkle of sesame seeds before cooking. You can also add some grated ginger for an extra layer of flavor that’s reminiscent of Asian stir-fry dishes!
• Cheesy Variations: Try different cheeses! Instead of Parmesan, experiment with crumbled feta, goat cheese, or even a sprinkle of nutritional yeast for a vegan cheesy flavor. Each cheese brings its own unique character to the dish!
• Cooking Methods: While the air fryer is fantastic, don’t forget that you can also roast these sprouts in the oven! Simply spread them out on a baking sheet and roast at 400°F (200°C) for about 20-25 minutes, tossing halfway through for that perfect roast.

Feel free to get creative and mix and match these variations. The key is to have fun and make the recipe your own. I can’t wait to hear what delicious combinations you come up with! Happy experimenting!

Serving Suggestions

Now that you’ve prepared these scrumptious healthy air fryer roasted Brussels sprouts, let’s talk about how to make your meal even more delightful! Pairing them with the right dishes can elevate your dining experience to new heights. Here are some fantastic options to consider:

• Grilled Lemon Herb Chicken: The zesty, grilled flavors of lemon herb chicken complement the earthiness of the Brussels sprouts beautifully. The freshness of the herbs and the acidity of the lemon will balance the savory notes of your side dish.
• Quinoa Salad: A light and refreshing quinoa salad loaded with cherry tomatoes, cucumber, and feta cheese is a perfect accompaniment. The nutty flavor of the quinoa adds a nice contrast and makes for a wholesome meal.
• Stuffed Peppers: For a heartier option, try serving these roasted sprouts alongside stuffed bell peppers filled with rice, beans, and spices. The mixture of flavors and textures will create a satisfying and colorful plate.
• Salmon Fillet: A perfectly baked or grilled salmon fillet brings a rich, buttery flavor that pairs wonderfully with the crispy Brussels sprouts. The omega-3s in the salmon also add a healthy boost to your meal!
• Vegetable Stir-Fry: For a plant-based option, a colorful vegetable stir-fry with a mix of your favorite veggies and a splash of soy sauce or teriyaki can create a vibrant and nutritious plate alongside your sprouts.
• Red Wine: If you’re in the mood for a drink, a nice glass of red wine, such as Pinot Noir, complements the earthy flavors of Brussels sprouts perfectly. Its fruity notes will enhance your overall dining experience.
• Lemonade or Iced Tea: For a refreshing non-alcoholic option, a chilled glass of homemade lemonade or iced tea can balance out the savory flavors and add a bright touch to your meal.

These pairings not only enhance the flavors of your healthy air fryer roasted Brussels sprouts but also create a well-rounded meal that’s sure to impress. So, go ahead and get creative with your plate—your taste buds will thank you!

Storage & Reheating Instructions

Got leftovers? No problem! Storing your healthy air fryer roasted Brussels sprouts properly will keep them tasty for the next day (or two!). Here’s how to do it:

• Storage: Allow the Brussels sprouts to cool completely before transferring them to an airtight container. This helps prevent any excess moisture from building up, which can lead to sogginess. They can be stored in the refrigerator for up to 3 days. Just be sure to keep them sealed tight to lock in that flavor!
• Reheating: When it’s time to enjoy those leftovers, the air fryer is your best friend! Preheat your air fryer to 350°F (175°C) and place the Brussels sprouts in the basket. Heat them for about 5-7 minutes, shaking the basket halfway through to ensure they warm evenly. This will help restore their crispiness! You can also reheat them in a conventional oven at 375°F (190°C) for about 10-15 minutes.
• Microwave Method: If you’re in a hurry, you can use the microwave, but be cautious! Place the Brussels sprouts in a microwave-safe dish and cover with a damp paper towel to retain moisture. Heat in 30-second intervals until warmed through. Just keep in mind that they won’t have that same crispy texture.

With these simple storage and reheating tips, you can enjoy your delicious Brussels sprouts while maintaining their flavor and texture. Trust me, they’re just as good the next day!

Call to Action

I hope you’ve enjoyed making my healthy air fryer roasted Brussels sprouts recipe as much as I do! Now it’s your turn to share the love! If you tried this recipe, please leave a comment below to let me know how it turned out for you. I absolutely love hearing about your cooking adventures and any tweaks you made to the recipe!

If you’re on social media, snap a picture of your delicious Brussels sprouts and tag me! I’d be thrilled to see your creations and how you plated them. Don’t forget to rate the recipe, too—it helps other cooks find this tasty dish! Let’s spread the joy of cooking together, and I can’t wait to see all your wonderful variations!

For more information on the health benefits of Brussels sprouts, check out this article on Healthline.

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