Crispy Smashed Brussels Sprouts
These Crispy Smashed Brussels Sprouts are golden and crunchy on the outside, tender on the inside, and coated in cheesy, garlicky balsamic goodness. They’re easy to make in the air fryer or oven and taste just like restaurant-style Brussels sprouts — only healthier!
Ingredients
- 2 pounds Brussels sprouts, ends trimmed
- 2 - 3 tablespoon olive oil or avocado oil
- 1 tablespoon balsamic vinegar
- 1 - 2 teaspoon honey
- 2 cloves minced garlic or 1 teaspoon garlic powder
- ½ - 1 teaspoon salt, based on preference
- ½ teaspoon ground pepper
- ⅓ - ½ cup parmesan cheese
Instructions
- Preheat air fryer to 400°F or oven to 425°F.
- Fill a large bowl with ice water and set it to the side.
- Bring a pot of salted water to a boil. Add Brussels sprouts and cook for about 8 to 10 minutes, until tender when pierced with a fork.
- While sprouts cook, whisk together olive oil, balsamic vinegar, honey, garlic, salt, and pepper.
- Drain Brussels sprouts, transfer to ice water for a few minutes to cool, then dry and place on a baking sheet. Make sure they are dry, or else they won’t get as crispy.
- Use a small glass or measuring cup to flatten sprouts.
- Drizzle the “dressing” on top and flip the brussels to make sure they are all coated.
- Air Fryer: Arrange sprouts in a single layer in the preheated air fryer. You may need to do two batches for the entire 2-pound batch. Air fry for 6 - 7 minutes until crispy. FLIP, sprinkle with parmesan cheese, and air fry for an additional 5 - 6 minutes or until they reach your desired crispiness level.
- Oven: Use a baking sheet WITHOUT parchment paper. You can use foil if necessary. Roast in the oven for a total of 30 minutes. Roast for 20 minutes until the bottoms are crispy and golden brown. FLIP the Brussels, sprinkle with parmesan cheese, and roast for another 10 - 15 minutes or until they reach your desired crispiness level.
Notes
Frozen Brussels: I recommend using fresh Brussels sprouts for the best texture; however, you can still use frozen ones after thawing and ensuring they are thoroughly dried. If your frozen Brussels sprouts come in a microwave steam bag, cook them according to the package instructions, then dry them thoroughly before proceeding with the recipe.
No Parchment Paper: My #1 tip. Omit parchment paper for the crispiest smashed Brussels sprouts; instead, use foil or place them directly on the oiled pan for optimal results.
Avoid Overcooking the Sprouts: Overcooking will result in a mushy texture. The Brussels should be just fork tender.
Dry the Spouts After Boiling: This is very important! After boiling and before air frying, ensure the sprouts are completely dry. This promotes better crisping during the cooking process.
Spicy: Add a pinch of red pepper flakes for a hint of heat.
Dairy-Free & Vegan: Substitute nutritional yeast for parmesan. Use maple syrup, not honey.
Bacon Option: Add crispy bacon crumbles after roasting.
Nutrition
Calories: 102kcal | Carbohydrates: 12g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 3mg | Sodium: 241mg | Potassium: 452mg | Fiber: 4g | Sugar: 4g | Vitamin A: 888IU | Vitamin C: 97mg | Calcium: 100mg | Iron: 2mg
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