If you’re searching for a quick, flavour-packed side or snack, these Air Fryer Brussels Sprouts with Crispy Parmesan and Garlic are a must-try. Air frying transforms humble Brussels sprouts into golden, crunchy bites with tender centres—perfect for anyone following a keto lifestyle.
Brussels sprouts are naturally low in carbs and high in fibre, making them ideal for keto. The air fryer delivers unbeatable crispiness without excess oil, while a touch of Parmesan and garlic adds savoury depth and irresistible aroma.
This recipe comes together in under 20 minutes with minimal prep and just a handful of ingredients. Simply halve the sprouts, toss with olive oil, garlic, and Parmesan, then air fry until deeply golden. Serve them as a side with your favourite protein, or enjoy as a snack straight from the basket.
Whether you’re new to air frying or a seasoned pro, this recipe is a delicious way to elevate Brussels sprouts and keep your carbs in check.
At a glance
- Time: 18 minutes
- Difficulty: Easy
- Servings: 2
- Cost: Affordable
Macros (per serving)
- Protein: 7 g
- Fat: 13 g
- Carbs: 7 g
- Energy: 170 kcal
Ingredients
- 300g Brussels sprouts (Trimmed and halved)
- 1.5 tbsp Olive oil
- 20g Parmesan cheese (Finely grated)
- 2 cloves Garlic (Finely minced)
- 1/2 tsp Sea salt (Or to taste)
- 1/4 tsp Black pepper (Freshly ground)
Equipment Needed
- Air fryer
- Mixing bowl
- Knife
- Chopping board
- Measuring spoons
- Grater
Steps
- Preheat your air fryer to 190°C for 3 minutes.
- In a mixing bowl, toss the halved Brussels sprouts with olive oil, minced garlic, salt, and pepper until evenly coated.
- Add half of the grated Parmesan and mix again to distribute.
- Arrange the sprouts cut-side down in the air fryer basket in a single layer for maximum crispiness.
- Air fry for 8 minutes, then shake the basket or turn the sprouts for even browning.
- Sprinkle the remaining Parmesan over the sprouts and air fry for a further 3–4 minutes, until golden and crisp at the edges.
- Transfer to a serving plate and enjoy hot, optionally garnished with extra Parmesan or a squeeze of lemon.
Allergens & Swaps
Allergens:
Recipe contains: dairy
Potential swaps:
- Parmesan cheese → Nutritional yeast — For a dairy-free, vegan-friendly option
- Olive oil → Avocado oil — For a different flavour or if olive oil is unavailable
Serving Ideas
- With grilled chicken breast – for a balanced, protein-rich meal.
- Topped with a poached egg – for a satisfying brunch.
- As a snack with a keto-friendly dip – perfect for sharing.
Additional Info
Chefs Tips
- Cut larger sprouts into quarters for even cooking.
- For extra crunch, add a tablespoon of crushed pork rinds before air frying.
- Finish with a squeeze of lemon for brightness.
Variations
- Add chopped bacon before air frying for a smoky twist.
- Toss with a pinch of chilli flakes for heat.
- Swap Parmesan for crumbled feta for a tangy finish.
Troubleshooting
- If sprouts are burning, reduce air fryer temperature by 10°C.
- If not browning, increase cook time by 2–3 minutes, checking frequently.
Storage & Reheating
Store cooled Brussels sprouts in an airtight container in the fridge.
- Fridge: up to 3 days
- Freezer: up to 0 months
- Reheat: Reheat in the air fryer at 180°C for 3–4 minutes to restore crispiness.
Ingredient Spotlight
Brussels sprouts: Rich in fibre, vitamin C, and antioxidants, Brussels sprouts are a keto-friendly veg that crisps beautifully in the air fryer.
Parmesan cheese: Adds a savoury, nutty crunch and boosts protein and fat content for keto.
FAQs
Can I use frozen Brussels sprouts?
Yes, but thaw and pat them dry first to avoid excess moisture and ensure crispiness.
How do I make these dairy-free?
Swap Parmesan for nutritional yeast for a cheesy flavour without dairy.
Why are my sprouts not crispy?
Ensure they are in a single layer and not overcrowded. Shake or turn halfway for even browning.
Can I add other seasonings?
Absolutely! Smoked paprika, chilli flakes, or Italian herbs work well.
How long do leftovers keep?
Store in the fridge for up to 3 days. Reheat in the air fryer for best texture.
Air Fryer Brussels Sprouts with Crispy Parmesan and Garlic
Ingredients
- 300g Brussels sprouts (Trimmed and halved)
- 1.5 tbsp Olive oil
- 20g Parmesan cheese (Finely grated)
- 2 cloves Garlic (Finely minced)
- 1/2 tsp Sea salt (Or to taste)
- 1/4 tsp Black pepper (Freshly ground)
Instructions
- Preheat your air fryer to 190°C for 3 minutes.
- In a mixing bowl, toss the halved Brussels sprouts with olive oil, minced garlic, salt, and pepper until evenly coated.
- Add half of the grated Parmesan and mix again to distribute.
- Arrange the sprouts cut-side down in the air fryer basket in a single layer for maximum crispiness.
- Air fry for 8 minutes, then shake the basket or turn the sprouts for even browning.
- Sprinkle the remaining Parmesan over the sprouts and air fry for a further 3–4 minutes, until golden and crisp at the edges.
- Transfer to a serving plate and enjoy hot, optionally garnished with extra Parmesan or a squeeze of lemon.
Allergens & Swaps
Allergens: dairy
- Parmesan cheese → Nutritional yeast — For a dairy-free, vegan-friendly option
- Olive oil → Avocado oil — For a different flavour or if olive oil is unavailable
Nutrition (per serving)
- Protein: 7 g
- Fat: 13 g
- Carbs: 7 g
- Energy: 170 kcal
