Air Fryer Brussels Sprouts

Name: Air Fryer Brussels Sprouts
Prep time: 5 min
Cook time: 10 min
Yield: 4
Cuisine: American
Ingredients: 1 pound brussels sprouts, stems removed and cut in half; 1 tablespoon olive oil; 1/2 teaspoon salt; 1/4 teaspoon pepper; 2 tablespoons ground pork rinds or almond flour; 2 tablespoons shredded parmesan cheese

By Annie Lampella, Pharm.D.

Published January 31, 2021 • Updated January 10, 2022

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5 Ingredients or Less Air Fryer

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Crispy air fryer brussels spouts are the perfect bite sized side dish to accompany most keto dinners.

a bunch of brussels sprouts on a board with cheese and crumbs nearby

a fork stabbing a crunchy brussels sprout

cooked brussels sprouts on a platter board with parmesan cheese shreds nearby

15 Mins

Nutrition Facts

Servings

102

Calories

5.2g

Fat

5.3g

Protein

5.8g

Net Carb

10.4g

Total Carbs

Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

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Crispy Brussels Sprouts Ingredients

1 pound brussels sprouts, stems removed and cut in half
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons ground pork rinds or almond flour
2 tablespoons shredded parmesan cheese

Air Fryer Brussels Sprouts Directions

STEP

1

Put in bowl

Place brussels sprouts in a large bowl and drizzle olive oil on top. Sprinkle salt and pepper on top and stir until combined.
STEP

2

Cook at 400 degrees

Place the brussels sprouts sliced side down on the air fryer tray or basket. Cook at 400 degrees for 7 minutes.
STEP

3

Top with ground pork rinds & cheese

Flip the brussels sprouts over. Remove any loose leaves and sprinkle on ground pork rinds and parmesan cheese.
STEP

4

Cook them again

Cook for an additional 5 minutes until cooked through and golden brown.

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Keto Air Fryer Brussels Sprouts Recipe

parmesan cheese melted on sliced brussels sprouts

A favorite vegetable on the keto diet is brussels sprouts and if you cook brussels sprouts in the air fryer, they will quickly become your new go-to side dish for dinner.

Air fryer brussels sprouts are crispy and crunchy. Air fried with bits of pork panko and parmesan cheese for extra flavor and crunch with each bite.

The benefits of cooking brussels sprouts in the air fryer is the convenience. You can pop your low-carb vegetable in the air fryer and walk away, letting your favorite kitchen appliance do all the work while you focus on your main meal.

If you love cooking vegetables in your air fryer, try cauliflower or asparagus in your air fryer too!

holding a crispy brussels sprout with a fork

Are Brussels Sprouts Keto?

Yes, brussels sprouts are a keto approved vegetables. With 5.7 grams net carbs per 4 oz of fresh brussels sprouts, this vegetable is one that you can enjoy for a weeknight dinner.

brussels sprouts cut in half on a cutting board

How to Choose Brussels Sprouts?

Because the seasonings are so simple with this recipe, it is important to choose excellent brussels sprouts that are bursting with flavor. When choosing your brussels sprouts, first observe the color. The color of the brussels sprout should be green with no black or yellow spots. The leaves should be tightly packed, with no loose leaves around the edge. When you pick them up, the brussels sprouts should feel heavy for their size.

Brussels Sprouts in the Air Fryer

Once you try brussels sprouts in the air fryer, you may never go back to roasting them! Not only is it fast and easy but it gives the outer leaves a nice toasty crunch. The addition of pork panko and parmesan makes them extra crunchy and delicious.

Thanks to the circulation of the air fryer, most vegetables are their best when you cook them in this amazing appliance. Vegetables like brussels sprouts are more flavorful and crunchier while staying tender and juicy on the inside.

Variations

You can change the seasoning up a bit if you are looking for a change. Try these variations to spice things up:

Balsamic Brussels Sprouts: Add a splash of balsamic vinegar after frying and before serving.
Spicy Brussels Sprouts: Add a pinch of cayenne and paprika when you add the salt and pepper.
Herbed Brussels Sprouts: Add Italian seasonings when adding the salt and pepper.

baked brussels sprouts in the air fryer basket

Nutritional information & Macros

Amount Per Serving
Calories	102
Fat	5.2g
Protein	5.3g
Total Carbs	10.4g
Net Carbs	5.8g

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About Annie Lampella, Pharm.D.

Annie Lampella is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis and a Pharm.D., she has over 11 years of experience developing family-friendly keto recipes based on the science of human metabolism. She is the author of the Protein Packed cookbook, published by Victory Belt Publishing.

Learn more about Annie →

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