These air fryer Brussel sprouts are so delicious, tender with a crispy exterior. They are generously seasoned with a balsamic and maple syrup marinade. Definitely a must have for the holiday season, impress your guests with this simple yet tasty recipe.
I used to absolutely HATE Brussel sprouts when I was younger. I guess you could say I had a very bad experience with them and refused to eat them.
I would avoid them like the plague and would politely decline them whenever they were presented to me at a dinner party.
You see, sprouts when they are boiled, the texture and sulfurous smell is just awful and very offputting hence why I used to dislike them so much.
However, as a food blogger, it's my job to be creative and open minded so I decided to give Brussel sprouts another try, but this time I had my own agenda.
I knew exactly how I would like them in terms of flavour along with one of my favourite ways to prepare food, which is, using my air fryer.
I made a really simple yet tasty marinade for the sprouts, consisting of balsamic vinegar, maple syrup, onion granules, garlic granules, black pepper and pink salt to taste.
That's it, so simplistic right? Yet this marinade really complements the sprouts, like ten fold. But the secret is in halving the sprouts to allow the ingredients to seep right through.
Also, the cooking time, let those babies crisp up on the outside with a tender interior, that's how I like them and recommend them.
Don't rush the cooking process, it should take up to 12 minutes, turning half way through to yield the above results.
However, if you like them crunchy and don't care for the crispness then a shorter amount of cooking time will do.
It's really down to what your preference is but DON'T scrimp on the marinade and be sure to really work it in, using your hands is always a good way for doing so.
What do Brussel sprouts taste like?
Honestly, they taste very similar to cabbage, white cabbage to be precise albeit a much milder version.
They do have a very slight nuttiness and sweetness to them, especially the really small sized sprouts.
With that being said, they do belong to the cruciferous family which is the same family as cabbage, cauliflower and broccoli so it's not hard to believe that they taste quite similar.
Health benefits
- Low in calories - perfect for aiding a low carb/weight loss regime.
- Contains vitamin K which supports bone health and blood clotting.
- High in vitamin C which helps to boost the immune system and tissue repair.
- Fibrous meaning it helps to regulate the bowels and eases constipation.
- Contains small amounts of minerals; potassium, iron, magnesium and phosphorus.
- Stablises blood sugar levels.
- High in antioxidants (
- Peel the outer layer of the sprouts, removing any debris or brown bits.
- Cut off the ends and cut the sprouts in half.
- Use a colander to rinse the sprouts and blot them dry with kitchen towel.
- Place the sprouts in a medium sized bowl.
- Preheat the air fryer.
- Mix together the olive oil, balsamic vinegar, onion granules, garlic granules and maple syrup in a small bowl.
- Drizzle and coat the sprouts with the mixture, using your hands to make sure each sprout in completely coated.
- Place the sprouts facing upwards in the fryer basket (you may need to do this in batches).
- Air fry at 356F/180C for 8-12 minutes, turning the sprouts half way through cooking.
- Season with black pepper and pink salt.
- Serve accordingly.
Notes and tips
- Don't overcrowd the basket, instead cook the sprouts in batches if you need to.
- If possible, try to use sprouts that are of a similar size as they will cook at the same time.
- To determine the readiness of the sprouts, use a fork to prick them. The fork should go through the vegetable very easily and have a caramelized hue.
- Be sure to really work the marinade into the sprouts to yield the balsamic/maple taste and to gurantee a dark hue.
- If possible, try to buy Brussel sprouts that are sold loosely, this way you can inspect them prior to buying.
- Smaller sprouts tend to be sweeter while larger ones are more savoury in taste.
- Fresh sprouts should feel quite firm, high green in colour and not soft to the touch.
- Refrigerate any leftover sprouts in an airtight container for up to 3 days.
- It is best to serve this recipe straight away.
- I don't recommend freezing or using frozen sprouts as this will alter the taste and texture.
- Save yourself some time by peeling and slicing the sprouts in advance.
Other vegan holiday dishes to try
- Candied Sweet Potatoes (yams)
- Mashed Sweet Plantains
- Vegan Green Bean Casserole
- Vegan Nut Roast
- Vegan Sweet Potato Mac and Cheese
- Potato Stuffing (vegan)
- Macaroni Pie
- Sweet Potato Mash
- Jamaican Pumpkin Soup
- Vegan Cornbread Muffins
**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**
Balsamic Maple Brussel Sprouts (Air Fried)
These air fryer Brussel sprouts are so delicious, tender with a crispy exterior. They are generously seasoned with a balsamic and maple syrup marinade. Definitely a must have for the holiday season, impress your guests with this simple yet tasty recipe.Print Pin RateServings: 4 peopleCalories: 243kcalIngredients
- 1½ - 2 lb Brussel sprouts (680-900g)
- 3 tablespoon olive oil (42g)
- 3 tablespoon balsamic vinegar (48g)
- 3 tablespoon maple syrup (50g)
- ½ teaspoon garlic granules (1.5g)
- ½ teaspoon onion granules (1g)
- black pepper and pink salt to taste
Instructions
- Peel the outer layer of the sprouts, removing any debris or brown bits.
- Cut off the ends and cut the sprouts in half.
- Use a colander to rinse the sprouts and blot them dry with kitchen towel.
- Place the sprouts in a medium sized bowl.Preheat the air fryer.
- Mix together the olive oil, balsamic vinegar, onion granules, garlic granules and maple syrup in a small bowl.
- Drizzle and coat the sprouts with the mixture, using your hands to make sure each sprout in completely coated.
- Place the sprouts facing upwards in the fryer basket (you may need to do this in batches).
- Air fry at 356F/180C for 8-12 minutes, turning the sprouts half way through cooking.
- Season with black pepper and pink salt.
- Serve accordingly.
Notes
- Don't overcrowd the basket, instead cook the sprouts in batches if you need to.
- If possible, try to use sprouts that are of a similar size as they will cook at the same time.
- To determine the readiness of the sprouts, use a fork to prick them. The fork should go through the vegetable very easily and have a caramelized hue.
- Be sure to really work the marinade into the sprouts to yield the balsamic/maple taste and to gurantee a dark hue.
- If possible, try to buy Brussel sprouts that are sold loosely, this way you can inspect them prior to buying.
- Smaller sprouts tend to be sweeter while larger ones are more savoury in taste.
- Fresh sprouts should feel quite firm, high green in colour and not soft to the touch.
- Refrigerate any leftover sprouts in an airtight container for up to 3 days.
- It is best to serve this recipe straight away.
- I don't recommend freezing or using frozen sprouts as this will alter the taste and texture.
- Save yourself some time by peeling and slicing the sprouts in advance.
Nutrition
Calories: 243kcal | Carbohydrates: 33g | Protein: 8g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 61mg | Potassium: 936mg | Fiber: 9g | Sugar: 16g | Vitamin A: 1710IU | Vitamin C: 193mg | Calcium: 116mg | Iron: 3mgTried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!
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