Air Fryer Smashed Brussel Sprouts
Air Fryer Smashed Brussel Sprouts is made with a simple seasoning under 15 mins. An excellent plant based side dish that you'll love making again & again. Crispy around the edges, these smashed air fryer Brussel sprouts are simply addictive.
Equipment
- Air Fryer
Recipe Video
Ingredients
- 1 pound brussel sprouts
- ½ teaspoon paprika - **use sweet paprika.
- ½ teaspoon crushed black pepper - **you can also use ground black pepper.
- ¼ teaspoon red pepper flakes - **skip if heat intolerant.
- salt to taste - **we used Himalayan pink salt. Add salt according to your own personal taste preference.
- 1 tablespoon olive oil - **use extra light or light olive oil.
Instructions
Prep brussel sprouts
- Rinse the brussel sprouts and drain them with the help of a colander or strainer.
Steam brussel sprouts
- Pour 1 cup water inside the steel insert of the instant pot. Place a steamer basket inside the steel insert and transfer the rinsed brussel sprouts into the steamer basket. Secure the lid of the pot, seal the valve and pressure cook on high for just 2 mins. Once the cooking cycle is over the instant pot will begin to beep. Perform an immediate pressure release by moving the valve from the sealing to the venting positon. Open the lid of the pot when the metal pin on top of the lid drops. Carefully pull out the steamer basket from the pot and allow the steamed brussel sprouts to cool down a bit. Read NOTES below to know how to cook brussel sprouts on the stove top or microwave oven, just incase you don't have an instant pot.
- Wipe the steamed brussel sprouts with the help of kitchen towels to completely dry them. Transfer them into a large bowl.
Season brussels sprouts
- Add the paprika, crushed black pepper, red pepper flakes, salt and olive oil into the bowl. Toss the brussel sprouts very well to coat them well with the seasonings.
Smash brussels sprouts
- Place one seasoned brussel sprouts on a flat surface. Press it down with the bottom of a drinking glass to smash it. Once done, place it on a plate. Repeat this step until you are done smashing all the brussel sprouts. Aim for same thickness for uniform roasting/cooking!
Air Fry
- Pre-heat the air fryer at 350 F for 3-4 mins. Place the smashed brussel sprouts inside the air fryer basket in a single layer. Air fry for 8 mins for crispy smashed brussel sprouts and for 10 mins for extra crispy smashed brussel sprouts. Serve them immediately. Enjoy!
Notes
- Prep brussels sprouts: Rinse and drain them well. Steam them in the instant pot on high pressure for 2 mins followed by a quick pressure release. You can also cook them in the microwave oven on high for 5 mins. Place them in a bowl full of water and than cook in the microwave oven. You can also boil them over medium high heat on the stove top for 10 mins uncovered. Finally, wipe the sprouts dry with the help of kitchen towels once they are steamed or boiled.
- Make it spicy: Add ¼ or ½ teaspoon cayenne to make the recipe spicy!
- Cook time: We have tested this recipe using Bella air fryer, instant pot vortex and also using the instant pot air fryer lid. You might slightly have to adjust the cook time depending on your air fryer make, model or brand!
- Plant based garnishes: We garnished with lightly toasted hemp seeds and nutritional yeast.
Nutrition Facts
Air Fryer Smashed Brussel Sprouts
Amount per Serving
Calories
49
% Daily Value*
Fat
1
g
2
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Sodium
30
mg
1
%
Potassium
445
mg
13
%
Carbohydrates
10
g
3
%
Fiber
4
g
17
%
Sugar
3
g
3
%
Protein
4
g
8
%
Vitamin A
911
IU
18
%
Vitamin C
97
mg
118
%
Calcium
48
mg
5
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Calories: 49kcalCarbohydrates: 10gProtein: 4gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 30mgPotassium: 445mgFiber: 4gSugar: 3gVitamin A: 911IUVitamin C: 97mgCalcium: 48mgIron: 2mg
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