air fryer Brussels sprouts

Ingredients

For the Sprouts

• 1.5 lbs fresh Brussels sprouts (trimmed and halved vertically)
• 2 tbsp extra-virgin olive oil or avocado oil
• 1 tbsp balsamic vinegar (or pure maple syrup for a sweeter finish)

For the Seasoning Blend

• 1 tsp garlic powder
• $\frac{1}{2}$ tsp onion powder
• $\frac{3}{4}$ tsp coarse kosher salt
• $\frac{1}{2}$ tsp freshly cracked black pepper
• $\frac{1}{4}$ tsp crushed red pepper flakes (optional, for subtle heat)

For Finishing & Garnish

• 2 tbsp freshly grated Parmesan cheese (or nutritional yeast for a vegan option)
• 1 tbsp fresh lemon juice
• 1 tbsp toasted pine nuts or chopped pecans (optional)

Instructions

Step 1: Prep the Brussels Sprouts

1. Wash the fresh Brussels sprouts under cool water and dry them completely using a clean kitchen towel. Excess water creates steam, preventing crispiness.
2. Trim off the yellowed stem ends and cut each sprout in half from top to bottom. If you have particularly large sprouts, quarter them so all pieces cook at the same rate.
3. Save any loose outer leaves that fall off during cutting! These turn into ultra-crispy “veggie chips” in the air fryer.

Step 2: Preheat the Air Fryer

1. Turn on your air fryer and set it to $390^\circ\text{F}$ ( $200^\circ\text{C}$ ).
2. Allow it to preheat for 3 to 5 minutes so the basket reaches cooking temperature before adding the vegetables.

Step 3: Oil & Season

1. In a large mixing bowl, add the trimmed, halved Brussels sprouts and any loose leaves.
2. Drizzle with the olive oil and balsamic vinegar. Toss thoroughly to coat every piece evenly.
3. Sprinkle in the garlic powder, onion powder, kosher salt, black pepper, and optional red pepper flakes. Toss again so the seasoning adheres to the oiled crevices.

Step 4: Air Frying for Maximum Crisp

1. Transfer the seasoned Brussels sprouts into the preheated air fryer basket. Spread them out as evenly as possible. A single layer produces the best crunch (cook in batches if your basket is smaller).
2. Cook at $390^\circ\text{F}$ ( $200^\circ\text{C}$ ) for 12 to 15 minutes .
3. Crucial Step: Halfway through cooking (around the 6 to 7-minute mark), pull the basket out and give it a vigorous shake. This repositions the sprouts so both sides get exposed to direct top heat.

Step 5: Finish & Serve

1. Check for doneness at the 12-minute mark: the outer leaves should be dark golden-brown with charred tips, and a fork should easily slide into the stem center.
2. Transfer the hot sprouts to a serving bowl immediately.
3. Toss with the fresh lemon juice, sprinkle with freshly grated Parmesan cheese, and top with toasted nuts if desired. Serve hot alongside roasted chicken, steak, or grains.

Nutrition

Calories: $145 \text{ kcal}$ · Protein: $5 \text{ g}$ · Fat: $8 \text{ g}$ · Carbohydrates: $15 \text{ g}$ · Saturated Fat: $1.5 \text{ g}$ · Fiber: $5 \text{ g}$ · Sugar: $4 \text{ g}$ · Sodium: $420 \text{ mg}$