Smashed Brussels Sprouts In The Air Fryer
These Smashed Brussels Sprouts In The Air Fryer are tender on the inside and crispy on the outside. Plus, they're perfectly seasoned with that deep, roasted flavor. Smashed Brussels Sprouts make a delicious and healthy side dish.
Servings: 4 servings
Calories: 136kcal
Equipment
Ingredients
- 2 lbs Brussels Sprouts
- 4 tsp olive oil divided
- 1 tsp salt divided
- 1/2 tsp pepper divided
- 1 tsp garlic powder divided
Instructions
- First wash the Brussels Sprouts and trim off the brown ends.
- Next, you can pre-cook them in the microwave for 5 minutes or boil them on the stovetop for 10 minutes. For the microwave, place them in a microwave-safe dish with a loose lid on top. Heat in microwave for about 5 minutes or until veggies are soft.
- Once the Brussels Sprouts are softened up, "smash" each one on a plate with the bottom of a glass or jar. Set them aside until you have smashed them all.
- At this point you will have 2 plates of smashed Brussels Sprouts (about 40 total). Add olive and seasonings to both plates. Then flip Brussels Sprouts and season again with oil and spices. Use hands or a utensil to swirl the Brussels Sprouts in oil, fully coating them.
- Add vegetables to air fryer basket and cook at 400 degrees for 10 minutes total. Halfway through cooking time, open air fryer and flip Brussels Sprouts to cook more evenly.
- When Brussels Sprouts are done cooking, pull out basket and use a spatula to move the veggies to a serving plate.
Notes
- Use a microwave-safe cover to cook Brussels Sprouts, but it does not need to be sealed tight
- Try any seasonings you like on these Brussels Sprouts
- In lieu of an air fryer, you can also roast these Brussels Sprouts in the oven
- Cooking Variation: add a sprinkle of Parmesan cheese to Brussels Sprouts in the last few minutes of cooking in the air fryer
Nutrition
Serving: 1g | Calories: 136kcal | Carbohydrates: 21g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 639mg | Potassium: 895mg | Fiber: 9g | Sugar: 5g | Vitamin A: 1711IU | Vitamin C: 193mg | Calcium: 97mg | Iron: 3mg