If you’re searching for a quick, flavour-packed side that fits perfectly into your keto lifestyle, 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 a tender centre—no sogginess or bitterness, just pure, nutty goodness.
Brussels sprouts are naturally low in carbs and high in fibre, making them ideal for keto. The air fryer not only speeds up cooking but also delivers a crisp texture without excess oil. A touch of olive oil, fresh garlic, and a generous sprinkle of Parmesan create a savoury crust that’s utterly moreish.
Simply halve your sprouts, toss with the seasonings, and let the air fryer work its magic. In under 20 minutes, you’ll have a delicious, nutrient-dense side or snack that pairs beautifully with grilled meats, roast chicken, or even as a stand-alone treat.
Whether you’re a Brussels sprouts sceptic or a lifelong fan, this recipe will win you over with its simplicity and irresistible crunch.
At a glance
- Time: 20 minutes
- Difficulty: Easy
- Servings: 4
- Cost: Affordable
Macros (per serving)
- Protein: 5 g
- Fat: 8 g
- Carbs: 6 g
- Energy: 110 kcal
Ingredients
- 500g Brussels sprouts (Trimmed and halved)
- 2 tbsp Olive oil (Extra virgin preferred)
- 30g Parmesan cheese (Finely grated)
- 2 Garlic cloves (Finely minced)
- 1/2 tsp Salt (Or to taste)
- 1/4 tsp Black pepper (Freshly ground)
Equipment Needed
- Air fryer
- Mixing bowl
- Knife
- Chopping board
- Measuring spoons
Steps
- Preheat the 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 the grated Parmesan and gently mix to distribute.
- Arrange the sprouts in a single layer in the air fryer basket, cut side down for maximum crispiness.
- Air fry for 10 minutes, then shake the basket or turn the sprouts for even browning.
- Continue air frying for another 5–7 minutes until the edges are deep golden and crisp, and the centres are tender.
- Transfer to a serving dish and, if desired, sprinkle with extra Parmesan before serving.
Allergens & Swaps
Allergens:
Recipe contains: dairy
Potential swaps:
- Parmesan cheese → Nutritional yeast — For a dairy-free, vegan option with a cheesy flavour.
- Olive oil → Avocado oil — For a slightly different flavour or if olive oil is unavailable.
Serving Ideas
- With grilled chicken breast – for a balanced, protein-rich meal.
- Topped with a fried egg – for a hearty keto breakfast or brunch.
- As a crunchy snack – serve with a keto-friendly dip like garlic aioli.
Additional Info
Chefs Tips
- Dry the Brussels sprouts thoroughly after washing for maximum crispiness.
- Cut larger sprouts into quarters for even cooking.
- Add Parmesan after tossing with oil to help it stick and form a crust.
Variations
- Add chopped bacon before air frying for extra savoury flavour.
- Sprinkle with toasted pine nuts or almonds after cooking for crunch.
- Toss with a squeeze of lemon juice before serving for brightness.
Troubleshooting
- If sprouts are too soft, increase air fryer temperature by 10°C for the last 2 minutes.
- If they brown too quickly, reduce temperature to 180°C and extend cooking time.
Storage & Reheating
Store leftovers in an airtight container in the fridge. Reheat in the air fryer for best texture.
- Fridge: up to 3 days
- Freezer: up to 0 months
- Reheat: Air fry at 180°C for 3–4 minutes until hot and crisp.
Ingredient Spotlight
Brussels sprouts: Rich in fibre, vitamin C, and antioxidants, Brussels sprouts are a keto-friendly vegetable with a naturally nutty flavour.
Parmesan cheese: Adds a savoury, umami-rich crust and boosts protein and fat content for keto.
FAQs
Can I use frozen Brussels sprouts in the air fryer?
Yes, but thaw and pat them dry first for best crispiness. Cooking time may increase by 2–3 minutes.
How do I prevent the Brussels sprouts from burning?
Check and shake the basket halfway through cooking, and avoid overcrowding for even airflow.
Is this recipe suitable for vegetarians?
Yes, as long as you use vegetarian Parmesan or nutritional yeast.
Can I add other seasonings?
Absolutely! Smoked paprika, chilli flakes, or lemon zest work well.
How do I make them extra crispy?
Ensure the sprouts are dry before tossing with oil, and place them cut side down in the basket.
Air Fryer Brussels Sprouts with Crispy Parmesan and Garlic
Ingredients
- 500g Brussels sprouts (Trimmed and halved)
- 2 tbsp Olive oil (Extra virgin preferred)
- 30g Parmesan cheese (Finely grated)
- 2 Garlic cloves (Finely minced)
- 1/2 tsp Salt (Or to taste)
- 1/4 tsp Black pepper (Freshly ground)
Instructions
- Preheat the 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 the grated Parmesan and gently mix to distribute.
- Arrange the sprouts in a single layer in the air fryer basket, cut side down for maximum crispiness.
- Air fry for 10 minutes, then shake the basket or turn the sprouts for even browning.
- Continue air frying for another 5–7 minutes until the edges are deep golden and crisp, and the centres are tender.
- Transfer to a serving dish and, if desired, sprinkle with extra Parmesan before serving.
Allergens & Swaps
Allergens: dairy
- Parmesan cheese → Nutritional yeast — For a dairy-free, vegan option with a cheesy flavour.
- Olive oil → Avocado oil — For a slightly different flavour or if olive oil is unavailable.
Nutrition (per serving)
- Protein: 5 g
- Fat: 8 g
- Carbs: 6 g
- Energy: 110 kcal
