This super easy air fryer smashed Brussels sprouts recipe celebrates the fall harvest by showcasing fresh Brussels sprouts and parmesan cheese.
If you've never had Brussels sprouts before, you're in for a real treat. The key is to steam them briefly just enough to soften them and gently smash them in a medley of seasonings.
High temperature roasting is perfect for cooking roasted smashed Brussels sprouts. It cooks them really fast, and creates the most flavorful crispy, crunchy texture.
This healthy side dish/appetizer is ready to go in under 30 minutes. It will compliment any holiday dinner table and goes well with any chicken dinner or turkey meal.
These air fryer Brussels are so tasty and satisfying, you and your guests will keep going back for more.
Don't forget dessert! Make sure you grab a healthy sweet treat recipe for after dinner. These are my most popular - Low Calorie Wendy's Frosty, 3 Ingredient Cinnamon Muffins , Mini DASH Chaffles, Air Fryer Beignetsand The WW Zero Point Apple Crisp Chips.
Why make this recipe?
You don't want to miss out on this Keto smashed Brussels sprouts recipe!
Weight Watcher Friendly - Brussels sprouts are 0 Points on my WW plan and Olive Oil and freshly shaved parmesan cheese are only 1 Point per serving. So you can have a large serving for only 2 points.
Since the new Weight Watchers plan is personalized you will have to input the ingredients used to get your exact points.
Easy to make - These low calorie mashed Brussels sprouts require a quick steam and only 15 minutes to prepare.
Kid Friendly - These healthy vegan smashed Brussel sprouts are so cheesy and crispy with a dusting of sea salt the kids won't even know you are feeding them a vegetable.
Budget Friendly - This one dish vegan appetizer costs less than $20.00 to prepare and there is enough to feed the whole family.
Ingredients needed and substitutions:
Fresh Brussels sprouts - For this recipe I used fresh Brussels sprouts cut from the stalk and steamed in my Black and Decker Steamer for 15 minutes. You can also use frozen Brussels like the Birds Eye Steamfresh or Whole Foods Brussels on Amazon and just microwave for a quick prep.
How to make the best roasted Brussels sprouts:
1: If you are using fresh Brussels Sprouts place in a steamer for 15 minutes to soften. If you are using frozen Brussels Sprouts you can steam them in the microwave according to the package directions.
2: Grab a sheet pan and line with foil and drizzle with olive oil all around the pan. Now add your salt, pepper, garlic powder and Parmesan cheese. Sprinkle all around to cover the entire pan. If you are use an air fryer with a small basket make a tray out of just aluminum foil to fit your basket.
3: Take your steamed Brussels sprouts and place them on your baking sheet or foil pan and then use the bottom of a glass or jar to press down gently and flatten them into the olive oil and cheese mixture. The flatter you make them the crispier they will become.
4: Now place in the air fryer to cook. If you are making your smashed Brussel sprouts in the Ninja Foodi air fryer you can preheat at 390 degrees and cook for 15 minutes. For a Cuisinart air fryer place on roast at 375 degrees for 30 minutes. I used both and they came out crispy and delicious in both air fryers. If you want to roast them in the oven you can bake at 350 degrees for 30 minutes and then broil for an additional 6 minutes.
Watch the How to Make Smashed Brussels here..
Brussels sprouts contain vitamin A, folacin, potassium and calcium. They have about 3-5 grams of fiber per cup, and 25 calories for a ½ cup serving cooked. They are one of those foods that will make you feel full for longer, making it a perfect food to incorporate into your diet.
One cup of cooked Brussels sprouts contains on average 50-60 calories. A perfect vegetable to incorporate into your healthy meal plans.
Brussels sprouts provide more iron, potassium, Vitamin B1, Vitamin K, fiber, and copper than broccoli. It is also lower in sodium.
- Sprinkle your smashed sprouts with nutritional yeast for an extra burst of vitamin B12.
- Steam your Brussels sprout for at least 5-7 minutes before attempting to flatten them.
- Level up your Brussels sprouts by adding a Balsamic and honey glaze with some crispy bacon bits or pancetta.
Are you a Weight Watcher?
If you follow my Blog you probably already know I am a lifetime member of Weight Watchers and I like to point all of my Recipes with the WW Points System.
This Easy Ninja Air Fryer Brussels sprouts Recipe is 2 Points on my app for one serving. Weight Watchers has a new individualized program right now to make it easier to enjoy the foods you love and still lose weight.
Just plug the ingredients into your WW app to confirm the points for your individual program.
Make sure you check out my Newbie WW Tips and Tricks Guide if you are just getting started.
I used to go back and forth between the Purple Plan and the Blue Plan prior to the new program and whenever I hit a plateau I did my own 30 Day Low Carb Meal Plan which jumpstarts the Fat Burning again, so if you feel stuck try it!
You can Grab a copy on Amazon below..
If you are impatient like me... blog visitors can get instant access to the digital download version today for only $1.00 just click here.
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