Crispy Keto Parmesan Brussels Sprouts in the Air Fryer: Your New Favorite Low-Carb Side Dish

Prepare to transform your perception of Brussels sprouts forever! These incredible Crispy Keto Parmesan Brussels Sprouts, lovingly prepared in the air fryer, are not just a side dish – they’re a culinary revelation. Coated generously in savory Parmesan cheese and crunchy almonds, with a delightful hint of Everything But The Bagel seasoning, this recipe promises an explosion of flavor and texture that will have everyone asking for seconds. Say goodbye to mushy, bland Brussels sprouts and hello to a vibrant, crispy, and utterly delicious low-carb addition to any meal.

From Brussels Sprout Skeptic to Superfan: A Flavor Transformation

For many years, like countless others, I held a certain skepticism towards Brussels sprouts. My childhood memories were filled with overcooked, boiled versions that lacked flavor and appeal. It often felt like they were an obligation rather than a pleasure. Honestly, I don’t recall ever experiencing them prepared with anything beyond the most basic salt and pepper. It wasn’t until I started experimenting with innovative cooking methods and bolder flavor combinations that my opinion completely shifted.

A turning point for me was discovering recipes like balsamic bacon-wrapped Brussels sprouts. That recipe proved to me that these mini-cabbages could be truly enjoyable. But it was this particular creation – these Keto Parmesan Brussels Sprouts – that solidified their place as a staple in my kitchen. This recipe consistently earns rave reviews and requests for more, transforming even the most ardent Brussels sprout skeptics into eager fans.

The Magic of the Air Fryer for Crispy Keto Brussels Sprouts

The air fryer has genuinely revolutionized the way we approach healthy cooking, and this Crispy Parmesan Brussels Sprouts recipe is a perfect example of its capabilities. Not only does it make the entire cooking process incredibly straightforward, but it also delivers an unparalleled level of crispiness that’s hard to achieve with other methods. The circulating hot air mimics deep-frying, giving vegetables a beautifully golden and crunchy exterior without the excessive oil.

This convenience isn’t just about speed; it’s about optimizing flavor and texture. Unlike traditional oven roasting, which can sometimes leave Brussels sprouts a little soft, the air fryer ensures every sprout is evenly cooked and delightfully crisp. It’s truly a game-changer for those seeking delicious, healthy, and easy-to-prepare low-carb side dishes. The rapid cooking time also means you can whip up this fantastic dish in mere minutes, making it ideal for weeknight dinners or last-minute gatherings.

Why These Brussels Sprouts Are Perfect for Your Keto Lifestyle

Adhering to a ketogenic diet often means carefully selecting ingredients that are low in carbohydrates and high in healthy fats. These Keto Parmesan Brussels Sprouts fit the bill perfectly. Brussels sprouts themselves are a fantastic low-carb vegetable, packed with fiber, vitamins K and C, and essential minerals. When combined with healthy fats from avocado or coconut oil, and the rich flavor of Parmesan cheese, they become an incredibly satisfying and nutrient-dense component of your keto meal plan.

The addition of almonds not only provides a wonderful crunch but also boosts the healthy fat content, contributing to satiety and making this a truly well-rounded keto side. You get all the flavor and texture you crave without compromising your dietary goals. This recipe is a testament that healthy eating can be incredibly delicious and diverse.

Unlock More Delicious Low-Carb Recipes

If you’re looking to expand your repertoire of delicious and easy low-carb meals, check out some of these other fantastic recipes:

• Keto Zucchini Fritters
• Low Carb Air Fryer Buffalo Wings

Craft Your Own Everything But The Bagel Seasoning for Ultimate Flavor

Let’s talk about the star player that elevates these Brussels sprouts from great to unforgettable: Everything But The Bagel seasoning. If you’re already a fan of its unique blend of savory, nutty, and garlicky notes, then you know precisely the magic it brings. Whether you choose to prepare these Brussels sprouts in an air fryer or opt for oven baking (instructions below), this seasoning is a non-negotiable for maximum flavor impact.

While I often purchase my Everything But The Bagel Seasoning from popular retailers like Amazon due to its sheer convenience, using it frequently across various dishes – from chicken to Keto bagels (of course!) and even creamy avocado toast – can quickly become a costly habit. This led me to discover the simple joy and significant savings of making this versatile seasoning right in my own kitchen.

The beauty of homemade Everything But The Bagel seasoning is its simplicity and customizability. You only need a few staple ingredients, most of which you might already have in your pantry:

• 1 tablespoon black sesame seeds: Adds a beautiful visual contrast and a slightly nutty flavor.
• 1 tablespoon regular sesame seeds: Provides a classic sesame aroma and crunch.
• 1 teaspoon garlic powder: Delivers that essential savory, pungent garlic kick.
• 1 teaspoon onion powder: Offers a sweet and savory onion depth.
• (Optional) Coarse sea salt: If your store-bought blend has it, you might want to add a pinch. Remember, the original recipe specifies sea salt to taste, and many commercial blends already contain salt, so adjust according to your preference and the overall saltiness of your dish.

Simply combine these ingredients, and you have a fresh, flavorful batch ready to sprinkle on anything and everything!

The Ultimate Recipe: Crispy Air Fryer Keto Parmesan Brussels Sprouts

This recipe is designed for maximum flavor and ease, making it perfect for both seasoned cooks and kitchen novices alike. Follow these simple steps to create a truly unforgettable side dish.

AIR FRYER CRISPY KETO PARMESAN BRUSSEL SPROUTS

A delightful, easy-to-make, and low-carb side dish that brings incredible flavor and satisfying crispiness to your table. Perfect for any meal!

Course: Side Dish

Cuisine: American

Keyword: crispy keto parmesan brussel sprouts, Keto parmesan brussel sprouts, air fryer brussels sprouts, low carb side dish

Prep time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes

Servings: 8 (⅔ cup or 90g per serving)

Macronutrients Per Serving:

• Calories: 75 kcal
• Fat: 4g
• Carbs: 8g
• Fiber: 3g
• Net Carbs: 5g
• Protein: 4g

(Nutritional values are approximate and may vary based on specific ingredients and preparation.)

Ingredients:

• 680g (24 oz) Brussels sprouts: Fresh or frozen (see notes below for initial preparation). Ensure they are cleaned and trimmed.
• 2 tbsp avocado or coconut oil: Both are excellent healthy fat options for keto and high-heat cooking.
• 30g (¼ cup) grated Parmesan cheese: Provides a salty, umami, and cheesy crust.
• 30g (¼ cup) sliced crushed almonds: Adds an essential nutty crunch and healthy fats.
• 2 tbsp Everything But The Bagel seasoning: The flavor powerhouse! (If making your own, combine 1 tbsp black sesame seeds, 1 tbsp regular sesame seeds, 1 tsp garlic powder, and 1 tsp onion powder. You may also add sea salt to taste if your blend is unsalted).
• Sea salt to taste: Adjust based on your preference and the salt content of your EBTB seasoning.

Instructions:

1. Prepare Brussels Sprouts (Pre-cooking step):
   • If using frozen Brussels sprouts: Place the unopened bag of frozen sprouts in the microwave. Microwave on high for 3 to 4 minutes. Allow it to stand for one minute after cooking before carefully removing it. Open the bag, drain any excess water, and set aside. This step helps to ensure even cooking and prevents soggy sprouts.
   • If using fresh Brussels sprouts: In a nonstick saucepan, combine the trimmed Brussels sprouts with 2 cups of water. Cover and cook over medium heat for 8-10 minutes until slightly tender but still firm. Drain the water thoroughly and set the sprouts aside to cool slightly.



2. Slice the Sprouts: Carefully slice each pre-cooked Brussels sprout in half lengthwise. This increases their surface area, allowing for maximum crispiness and better seasoning adherence.





3. Combine Ingredients: In a medium-sized bowl, add the prepared Brussels sprouts. Drizzle with avocado or coconut oil, then sprinkle in the grated Parmesan cheese, sliced crushed almonds, Everything But The Bagel seasoning, and sea salt.









4. Coat Thoroughly: Using a wooden spoon or your clean hands, gently toss and stir all the ingredients together. Ensure every Brussels sprout half is fully coated with the oil, cheese, almonds, and seasoning. This even coating is key to achieving that irresistible crispy texture and balanced flavor.







5. Air Fry to Perfection: Transfer the coated Brussels sprouts to your air fryer basket in a single layer. Avoid overcrowding; if necessary, cook in batches to ensure optimal crispiness. Cook for 12 to 15 minutes at around 375-400°F (190-200°C), shaking the basket halfway through, or until the sprouts are golden brown and wonderfully crispy on both sides.





6. Serve Immediately: For the best texture and flavor, serve the crispy Brussels sprouts hot and fresh from the air fryer.

Recipe Notes & Tips for Success:

• Oven Baking Alternative: No air fryer? No problem! You can still achieve delicious results in a conventional oven. Preheat your oven to 375°F (190°C). Arrange the seasoned Brussels sprouts in a single layer on a baking sheet. Bake for approximately 20-30 minutes, or until golden and tender-crisp, stirring them a few times throughout the baking process to ensure even browning. Keep an eye on them to prevent burning.
• Seasoning Salt Content: Remember that many store-bought “Everything But The Bagel” seasonings already contain salt. Be mindful of this when adding additional sea salt to your Brussels sprouts to avoid over-salting. Always taste and adjust as needed.
• Don’t Overcrowd: This is crucial for crispiness in both air fryers and ovens. Overcrowding steams the vegetables instead of roasting or frying them, resulting in a soggy texture. Work in batches if necessary.
• Customize Your Crunch: Feel free to experiment with other nuts like pecans or walnuts for a different flavor profile, or omit them entirely if preferred.
• Add a Zesty Finish: A squeeze of fresh lemon juice just before serving can brighten all the flavors beautifully.

Serving Suggestions and Storage Tips

These Crispy Keto Parmesan Brussels Sprouts are incredibly versatile. They make a fantastic low-carb side dish for almost any protein, from a perfectly seared steak or roasted chicken to baked salmon or grilled pork chops. They also pair wonderfully with other vegetable sides, creating a vibrant and wholesome meal.

If you happen to have any leftovers, store them in an airtight container in the refrigerator for up to 3-4 days. To reheat and bring back some of that coveted crispiness, simply pop them back into the air fryer for 3-5 minutes at 350°F (175°C) or reheat in the oven until warmed through and re-crisped.

This recipe is more than just a dish; it’s an invitation to rediscover a humble vegetable and elevate it to gourmet status with minimal effort. The combination of the air fryer’s magic, the rich Parmesan, the satisfying crunch of almonds, and the irresistible seasoning creates a side that will become a go-to for healthy, flavorful eating. Give it a try – you won’t be disappointed!

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