Crispy Smashed Brussels Sprouts in the Air Fryer

Smashed Brussels sprouts get super crispy cooked in the air fryer. This simple and nutritious side dish makes Brussels sprouts taste amazing! Ready to eat in 30 minutes or less.

As a Registered Dietitian, it might not surprise you to hear that I love Brussels sprouts. They are one of my favorite vegetables to prepare at home, from roasted brussels sprouts to sauteed brussels sprouts. Now that I have an air fryer, I know that cooking Brussels sprouts in the air fryer is one of the best ways to prepare them.

These crispy smashed Brussels sprouts are seasoned with salt, pepper, parmesan cheese, and garlic powder. They are truly irresistible – crispy on the outside, and tender on the inside. They key to perfect smashed Brussels sprouts is to first parboil to soften them, then smash them using the bottom of a glass. Add seasonings and pop them in the air fryer!

This recipe serves three to four people as a side dish. It is vegetarian, gluten free, soy free, and nut free. Want more air fryer veggies? Try my crispy air fryer artichoke hearts, air fryer carrot fries, or air fryer kale chips!

Ingredients in smashed Brussels sprouts

You need just a handful of ingredients to make this recipe:

• Brussels sprouts
• Olive oil
• Garlic powder
• Salt
• Pepper

Kitchen tools needed

Since this is an air fryer Brussels sprouts recipe, you need an air fryer to make this recipe. If you do not have an air fryer, read on for instructions on how to make smashed brussels sprouts without one (oven instructions).

You’ll also need a drinking glass, a pot for boiling water, and a mixing bowl.

How to make crispy smashed Brussels sprouts in the air fryer

Start by trimming the ends off of the Brussels sprouts. Wash them and pick off any dirty or damaged outer leaves and discard them.

Bring a pot of water to a boil. Add the Brussels sprouts and parboil them for about 5 minutes. You want the sprouts to be soft but not completely cooked. Transfer them to an ice bath to stop the cooking.

Drain the Brussels sprouts and use a clean dish towel to dry them off. Place the sprouts on a large cutting board and use a the bottom of a thick drinking glass to smash them down.

Transfer the smashed sprouts to a mixing bowl. Toss them in olive oil, salt, pepper, garlic powder, and finely grated parmesan cheese.

Put the Brussels sprouts in your air fryer tray or basket and cook them up until the outer leaves are super crispy. Best eaten right away!

Oven instructions

No air fryer? You can still make smashed brussels sprouts in your oven! You just need to adjust cooking temperature and time.

To make smashed Brussels sprouts in the oven, parboil and season the Brussels sprouts as outlined above. Then spread them out on a parchment paper lined baking sheet.

Use high heat at 425 degrees F to roast them for 15-20 minutes, or until the outer leaves are browned and crispy.

Love oven roasted Brussels sprouts? Try this roasted Brussels sprouts with maple tahini sauce recipe!

How to season Brussels sprouts

Here are some additional flavor ideas for how to season Brussels sprouts:

• Balsamic Brussels sprouts: toss the sprouts with a tablespoon of balsamic vinegar before cooking, along with olive oil, salt, and pepper. You can also add a drizzle of balsamic glaze after they are cooked.
• Chili spiced Brussels sprouts: Season Brussels sprouts with chili powder, salt, pepper, and olive oil.
• Spicy Brussels sprouts: Season with salt, pepper, olive oil, and red pepper flakes or cayenne powder. Drizzle with your favorite hot sauce.
• Everything bagel Brussels sprouts: Season sprouts with an everything bagel seasoning blend, which includes things like sesame seeds, dried onion, and garlic.
• Honey mustard Brussels Sprouts: Whisk together a few teaspoons of Dijon mustard and honey with olive oil and coat the Brussels sprouts in the mixture before cooking.

Serving suggestions

These crispy smashed Brussels sprouts are are perfect versatile addition to any meal. Serve them alongside tofu, salmon, or shrimp for some protein. You can add them to salads, grain bowls, or risotto.

They are also a delicious alternative to french fries with your favorite burger recipe.

Storing smashed Brussels sprouts

Storage: Prepare sprouts and store them in an airtight container in the fridge for up to three days.

Reheating: Reheat smashed Brussels sprouts in the oven or air fryer at 300 degrees until warmed through. This helps them get crispy again, as opposed to using the microwave to reheat them.

Brussels sprouts nutrition benefits

Brussels sprouts are an incredibly healthy food to include in your diet. One cup of Brussels sprouts provides several nutrients, including:

• 3.3 grams of dietary fiber (12 percent of your daily needs)
• 3 grams of plant-based protein
• 0.122 mg thiamin (10 percent of your daily needs)
• 0.193 mg Vitamin B6 (15 percent of your daily needs)
• 53.68 mg folate (13 percent of your daily needs)
• 74.8 mg Vitamin C (83 percent of your daily needs)
• 155.8 mcg Vitamin K (130 percent of your daily needs)

Brussels sprouts contain several plant compounds called phytochemicals. These compounds have benefits by reducing inflammation and aiding in immune function.

Let me know if you love this recipe by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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