Air Fryer Frozen Brussels Sprouts: Quick, Easy, Delicious!

Air fryers are a convenient way to cook frozen Brussels sprouts, and the results are delicious—slightly crispy on the outside and tender on the inside. You can season them with a variety of spices, herbs, and sauces to make them even more appetizing. The best part? They're ready in under 20 minutes!

How to make frozen brussel sprouts in an air fryer

How to Make Frozen Brussels Sprouts in an Air Fryer

Ingredients:

• Frozen Brussels sprouts
• Olive oil
• Salt
• Pepper
• Garlic powder (optional)

Method:

• Place the desired amount of frozen Brussels sprouts in a large mixing bowl. There is no need to thaw them beforehand.
• Drizzle olive oil over the sprouts and sprinkle with salt, pepper, and garlic powder (if using). Toss the sprouts to ensure they are evenly coated.
• Transfer the sprouts to the air fryer basket, ensuring they are in a single layer with a little space between them. You may need to cook in batches depending on the size of your air fryer.
• Set the air fryer temperature to between 375-400°F. Cook for 10-15 minutes, shaking the basket halfway through to ensure even cooking.
• Check the sprouts and adjust the cooking time as needed. For crispier sprouts, consider adding a minute or two to the cooking time.
• Once the sprouts have reached your desired level of doneness, remove them from the air fryer and season with additional salt to taste. You can also add a squeeze of fresh lemon juice for some extra flavor.

Tips:

• If your Brussels sprouts are still tough after air frying, try soaking them in water for about 10 minutes before cooking. This will help to soften them.
• For a more flavorful sprout, add a touch more seasoning before air frying.
• If you prefer your sprouts with a little char, increase the cooking time by a minute or two.

How long to cook frozen brussel sprouts in an air fryer

Yes, you can cook frozen Brussels sprouts in an air fryer! Here's a guide on how long to cook them for, with some extra tips and tricks to ensure you get the best results.

How Long to Cook Frozen Brussels Sprouts in an Air Fryer

First, you'll want to slice the frozen sprouts in half. Then, toss them in olive oil and your desired seasoning. Try to get an even coating of oil, as this will help the sprouts crisp up. You can also add salt and pepper, or a seasoning blend of your choice.

Now you're ready to cook the sprouts! Set your air fryer to 390-400°F and cook the sprouts for 10 minutes. Then, shake the basket to toss the sprouts and cook for another 8-10 minutes. Depending on how crispy you like them, you might want to cook them for slightly longer. Just keep an eye on them to make sure they don't burn!

Tips for the Best Frozen Brussels Sprouts

• Try not to stack the sprouts in the air fryer basket. They'll cook best in an even layer, with space around each sprout.
• Shake the basket halfway through cooking to ensure even cooking.
• If you like your sprouts softer in the middle, try soaking them in warm water for 10 minutes before cooking.
• If you want to add fresh garlic, add it towards the end of the cooking time to avoid burning.
• If your sprouts are browning but still hard in the middle, try adding a steaming step by adding a small amount of water to the air fryer.

Serving Suggestions

Frozen Brussels sprouts are a versatile side dish and can be served with a variety of toppings and sauces. Here are some ideas:

• Parmesan and lemon
• Balsamic vinegar
• Tahini and everything bagel seasoning
• Buffalo sauce and blue cheese
• Maple syrup and Dijon mustard

How to season frozen brussel sprouts for an air fryer

How to Season Frozen Brussels Sprouts for an Air Fryer

Brussels sprouts are a versatile vegetable that can be seasoned in a variety of ways to suit your taste. Here are some ideas for seasoning frozen Brussels sprouts in an air fryer:

Balsamic Glaze

Drizzle the cooked sprouts with balsamic glaze or toss them in a bowl with the glaze. You can also add bacon to the mix for a more indulgent side dish.

Hot Honey

For a spicy kick, drizzle your sprouts with honey and sprinkle with cayenne pepper or red pepper flakes.

Maple Mustard

Combine maple syrup and Dijon mustard, then toss the cooked sprouts in this dressing. Top with chopped nuts like pistachios or walnuts for added crunch.

Parmesan Garlic

Sprinkle grated Parmesan cheese and minced garlic over the sprouts during the last few minutes of cooking.

Buffalo Sauce

Toss the sprouts in buffalo sauce and garnish with blue cheese, or serve with blue cheese dressing on the side for dipping.

Lemon and Parmesan

A squeeze of fresh lemon juice and a sprinkle of Parmesan cheese add a bright, salty flavour to the sprouts.

Tahini

Drizzle the sprouts with tahini and sprinkle with "everything but the bagel" seasoning for a savoury, nutty flavour.

Herbs and Spices

Keep it simple with a sprinkle of salt and pepper, or get creative with spices like garlic powder, smoked paprika, or Creole seasoning.

Olive Oil and Cheese

Toss the sprouts with olive oil, salt, and pepper, then top with shredded mozzarella and Parmesan cheese.

Honey and Red Pepper Flakes

For a sweet and spicy combination, drizzle the sprouts with honey and sprinkle with red pepper flakes.

Feta Cheese

Toss the cooked sprouts with crumbled feta cheese for a salty, tangy flavour.

What to serve with frozen brussel sprouts

Frozen Brussels sprouts are a convenient and budget-friendly option for a quick and easy side dish. They can be cooked straight from the freezer, with no need for defrosting, and can be prepared in a variety of ways to suit different tastes and preferences. Here are some ideas on what to serve with frozen Brussels sprouts:

Proteins

Frozen Brussels sprouts can be served as a side dish alongside a variety of proteins, such as:

• Roasted turkey breast
• Turkey rice meatballs
• Roasted, steamed, or poached salmon
• Yogurt baked chicken
• Baked salmon patties
• Tofu

Sauces and Seasonings

To enhance the flavour of frozen Brussels sprouts, they can be tossed in a variety of sauces or seasoned with different herbs and spices. Here are some suggestions:

• Herb sauce
• Tahini
• Blue cheese dressing
• Balsamic vinegar glaze
• Hot honey
• Maple mustard
• Parmesan garlic
• Honey with red pepper flakes
• Lemon juice
• Parmesan cheese
• Nutritional yeast
• Curry powder
• Oregano
• Cumin
• Italian seasoning
• Garlic
• Ginger
• Parsley
• Chili powder

Other Vegetables

Frozen Brussels sprouts can also be served alongside other roasted or air-fried vegetables, such as:

• Air fryer carrots
• Air fryer green beans
• Air fryer cauliflower
• Air fryer asparagus
• Air fryer broccoli

The health benefits of eating brussel sprouts

Yes, you can cook frozen Brussels sprouts in an air fryer. Here's a recipe for you to try:

Air Fryer Frozen Brussels Sprouts

Ingredients:

• Frozen Brussels sprouts
• Olive oil
• Salt and pepper, to taste

Instructions:

• Toss the frozen Brussels sprouts with olive oil, salt, and pepper.
• Ensure they are in an even layer in your air fryer basket.
• Cook at 390°F for 10 minutes.
• Shake the basket to toss the Brussels sprouts.
• Cook for an additional 8-10 minutes, until the exterior is crispy.

Now, onto the health benefits of eating Brussels sprouts.

The Health Benefits of Eating Brussels Sprouts

Brussels sprouts are named after Brussels, Belgium, where they were first widely cultivated in the 16th century. They are part of the Brassicaceae family of flowering plants and are cousins to cabbage, broccoli, and kale. While they may be small, they pack a nutritional punch and offer a range of health benefits.

Rich in Vitamins and Minerals

Brussels sprouts are an excellent source of vitamins and minerals. A one-cup serving provides vitamins B-12, C, D, and E, as well as vitamins A and B-6. They also contain essential minerals like calcium, iron, manganese, folate, and potassium, which support overall health.

High in Vitamin C

Brussels sprouts have even more vitamin C than oranges. This vitamin is essential for maintaining healthy collagen production, which supports skin elasticity and strength.

Bone Health

Recent studies suggest that vitamin K, which is abundant in Brussels sprouts, can help decrease the risk of bone diseases like osteoporosis.

High-Fiber, Low-Fat Protein

Brussels sprouts are a great plant-based source of protein. They are high in fiber and low in fat, which can help lower cholesterol levels. The fiber content also promotes a healthy digestive system and may reduce the risk of ulcers, obesity, and heart disease.

Antioxidant Properties

Brussels sprouts contain antioxidant compounds that help neutralize free radicals in the body. These antioxidants include carotenoids, polyphenols, and glucosinolates, which have been linked to a reduced risk of cancer.

Blood Sugar Management

Research indicates that Brussels sprouts can help manage blood sugar levels, which is especially beneficial for individuals with type 2 diabetes.

Weight Loss Friendly

Brussels sprouts are low in calories and high in fiber, making them a satisfying and nutritious addition to a weight loss diet.

Heart Health

Brussels sprouts contain plant-based omega-3 fatty acids, such as alpha-lipoic acid (ALA), which supports heart health and a strong immune system.

Eye Health

The high vitamin A content in Brussels sprouts promotes healthy vision and may help prevent age-related eye degeneration.

Digestive Health

The soluble fiber in Brussels sprouts supports digestive health and may help reduce the risk of gastrointestinal issues.

Remember to enjoy Brussels sprouts in moderation as part of a balanced diet, and try different cooking methods like roasting, steaming, or, of course, air frying to find your preferred taste and texture!

Frequently asked questions