Honey-Balsamic Air Fryer Brussels Sprouts Recipe
Opinions on Brussels sprouts can be all over the board. We've got a fair share of fans that enjoy the flavor and texture, and on the flip side we've got the haters who just aren't here for it. But there really is a lot to love about these green leafy buds that resemble mini cabbages. They're part of the cruciferous family giving them many accolades it the health arena and also tend to be very versatile in the kitchen.
Wellness coach and recipe developer Miriam Hahn brings us this recipe and says, "When I was growing up there wasn't as much creativity with vegetables and my siblings and I were not too fond of Brussels sprouts. But, like most foods, once you learn the best seasonings and cooking methods it can be a whole new experience." The sweet and tangy honey balsamic flavors in this recipe combined with the saltiness and slight kick of the red pepper flakes gives new hope for long-time Brussels sprouts haters, and you can't beat a healthy side dish that comes together in less than 30 minutes.
Gather the ingredients for honey-balsamic air fryer Brussels sprouts
To make this recipe we only need a few ingredients and if you have a well-stocked kitchen, you should have most of what you need. First off, we need some Brussels sprouts. "Often you'll see the Brussels sprouts pre-packaged in a 1-pound mesh bag. This works but if you find them loose, look for ones on the smaller size, bright green in color and tight without too many loose leaves," Hahn suggests. Then we'll need some honey, avocado oil, balsamic vinegar, salt, pepper, and red pepper flakes. "I'm using avocado oil here because we're cooking at high heat and it has a high smoke point and if you want to make this recipe vegan, just swap out the honey with maple syrup," Hahn shares.
Prep the Brussels sprouts
Wash the Brussels sprouts and cut off the rough stem. Then remove the outer leaves that become loose and cut each sprout in half or in quarters if you have Brussels sprouts on the larger size. As you cut them, toss them into a large mixing bowl. "If you are short on time, some stores offer Brussels sprouts that are already trimmed and cut, making this side dish even more convenient for weeknights," Hahn remarks.
Dress the Brussels sprouts
In a small bowl, combine the honey, avocado oil, balsamic vinegar, salt, pepper, and red pepper flakes. This should be a fairly thick mixture so it will coat the brussels sprouts nicely. "You can always do this step ahead of time and let the Brussels sprouts marinate in this sweet and tangy mixture for extra flavor," Hahn shares.
Air fry and serve
Now it's time for cooking and serving. "If you have some parchment paper liners for your air fryer, use those to line the bottom of the air fryer basket. This will save on cleanup," Hahn recommends. Using a slotted spoon, scoop up some of the Brussels sprouts and lay them in a single layer in the air fryer basket. If you have a small air fryer, you'll have to work in batches. Set the temperature to 400 F and set the time to 8 minutes. When the timer goes off turn each Brussels sprout over with a pair of tongs and put the basket back in for 4 more minutes. If you want them to be a little crispier, pop them back into the air fryer for a few more minutes. These Brussels sprouts pair nicely with any type of meat or your favorite pasta recipe. You just may convert over some haters with this recipe!
- 1 pound Brussels sprouts
- 2 tablespoons honey
- 2 tablespoons avocado oil
- 1 tablespoon balsamic vinegar
- ½ teaspoon salt
- ¼ teaspoon pepper
- ¼ teaspoon red pepper flakes
- Wash the Brussels sprouts and cut off the stem and remove the outer loose leaves. Then cut them in half or quarters, if they are large. Add them to a large bowl.
- Add the honey, avocado oil, balsamic vinegar, salt, pepper, and red pepper flakes to the bowl and stir well to combine.
- Lay the Brussels sprouts in a single layer in the air fryer. (You may have to work in batches). Set the temperature to 400 F and the time to 8 minutes. When the timer goes off pull out the air fryer basket and turn each Brussels sprout over. Return to the air fryer for 4 more minutes.
- Remove them from the air fryer and serve.
| Calories per Serving | 147 |
| Total Fat | 7.3 g |
| Saturated Fat | 0.9 g |
| Trans Fat | 0.0 g |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 19.6 g |
| Dietary Fiber | 4.4 g |
| Total Sugars | 11.7 g |
| Sodium | 314.2 mg |
| Protein | 3.9 g |
