Air Fryer Brussels Sprouts with Balsamic & Pecans

Introduction

If you’ve ever been suspicious of Brussels sprouts because of childhood memories of overcooked, mushy balls of green, this Air Fryer Brussels Sprouts with Balsamic & Pecans recipe will change your mind. The first time I air-fried sprouts I was hooked — the air fryer takes them from boring to borderline-addictive: crispy edges, tender hearts, and that sweet-tangy finish that makes you reach for a second helping. This version adds toasted pecans for crunch and a barely-sweet, reduced balsamic glaze (sweetened with erythritol for keto friends) so you get the roast-and-glaze combo that tastes indulgent but stays low in net carbs.

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Why You’ll Love This Recipe

• 🕒 Quick — about 20 minutes from pan to plate.
• 🔥 Perfectly crispy edges with tender centers thanks to the air fryer.
• 🥑 Keto-aware — low net carbs when portioned (approx 6.3 g net carbs per serving).
• 🌿 Versatile — serves as a side, salad topper, or warm snack.
• ♻️ Easy to scale for 2 or 8 people — bake in batches, finish hot.

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My Personal Experience

I used to only roast sprouts in the oven until I discovered the air fryer’s magic wand. One rainy evening I halved a bag of sprouts, tossed them in oil and spices, and 12 minutes later I had golden, crunchy gems. I tossed them with a quick balsamic reduction and a few pecans and my partner declared them “steakhouse side” — which, coming from someone picky about greens, felt like a small victory. Since then I make this when I want something fancy without fuss: family dinner, a holiday side, or when guests show up unexpectedly.

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Equipment necessary for this recipe

Air Fryer

The real MVP — hot circulating air crisps every exposed surface quickly. I’ll include exact temps and a finish boost below.

Mixing Bowls (2)

One for tossing sprouts in oil and seasonings, one to toss the glaze and pecans — keeps workflow tidy.

Chef’s Knife & Cutting Board

For trimming and halving sprouts cleanly (even halves cook evenly).

Tongs & Slotted Spoon

For flipping and transferring hot sprouts without smashing them.

Small Saucepan

To reduce balsamic (or make a quick sugar-free glaze).

Baking Tray & Wire Rack (optional)

Use a rack to rest sprouts between batches so they stay crisp.

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Ingredients (Serves 4) — exact measurements

• 400 g (14 oz) Brussels sprouts, trimmed and halved (about 3–4 cups halved)
• 2 tbsp (30 ml) extra-virgin olive oil
• ¼ tsp kosher salt, plus more to taste
• ¼ tsp freshly cracked black pepper
• ½ tsp garlic powder (optional)
• 40 g (about ½ cup packed / 1.4 oz) pecan halves, roughly chopped and toasted
• 1 tbsp (15 ml) balsamic vinegar
• 1 tbsp erythritol (or 1 tbsp sugar-free syrup) — optional, keeps glaze keto friendly
• Zest of ½ lemon (optional, for bright finish)
• 1 tbsp chopped fresh parsley (for garnish)

Why each ingredient matters

• Brussels sprouts: the star — halved for even caramelization.
• Olive oil: promotes browning and crisping.
• Pecans: add crunch and healthy fats.
• Balsamic + erythritol: gives sweet-tang without sugar spike (use traditional balsamic if not keto focused).
• Lemon zest & parsley: bring brightness and color.

Substitutions

• Pecans → walnuts or almonds for different textures (slightly different carb profiles).
• Olive oil → avocado oil (higher smoke point).
• Erythritol → 1 tsp honey or maple for non-keto (adds carbs).
• No balsamic? Use 1 tbsp lemon juice + 1 tsp sugar substitute + a pinch of salt for acidity.

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Air-Fryer Notes

• Preheat: Preheat your air fryer to 190°C / 375°F for 3–5 minutes. Preheating helps immediate crisping.
• Single layer: Arrange sprouts cut-side down in a single layer — crowding causes steaming. Cook in batches if needed.
• Light oil spray: 1–2 sprays (or a light brush) over the top helps even browning. Too much oil = soggy.
• Flip/Shake: Flip or shake once halfway through to brown both sides.
• Finish high: For extra caramelization, increase to 200–205°C / 390–400°F for the last 1–3 minutes. Watch closely to avoid burning.
• Internal target temp: Vegetables don’t require exact internal temps the way meats do, but if you use a probe, aim for ~90°C / 195°F in the thickest sprout for fork-tender centers with crisp edges.

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How to Make Air Fryer Brussels Sprouts with Balsamic & Pecans

Step 1 — Trim and halve the sprouts

Trim the stem ends and peel any ragged outer leaves. Halve them so flat sides get maximum contact with heat. Try to keep pieces roughly the same size for even cooking.

Tip: If some are much larger, quarter them.

Step 2 — Toss with oil and seasonings

In a medium bowl, toss the halved sprouts with 2 tbsp olive oil, ¼ tsp salt, ¼ tsp pepper, and ½ tsp garlic powder (if using). Make sure every sprout has a light sheen — don’t drown them.

Step 3 — Preheat and arrange in the air fryer

Preheat the air fryer to 190°C / 375°F. Place the sprouts cut-side down in a single layer, leaving gaps for airflow.

Step 4 — Cook, flip, and finish

Air-fry at 190°C / 375°F for 10–12 minutes, then shake or flip and cook another 4–6 minutes until the edges are deeply golden and the centers are fork-tender. For extra char, bump the temp to 200–205°C / 390–400°F for the final 1–3 minutes.

Encouragement: If a few are more charred than others, that’s part of the charm — crispy edges are where the flavor is.

Step 5 — Toast the pecans & make the glaze

While the sprouts cook, toast pecans in a small dry skillet for 2–3 minutes, tossing constantly until fragrant. In a small saucepan, combine 1 tbsp balsamic vinegar and 1 tbsp erythritol; simmer gently for 3–4 minutes until slightly reduced and syrupy. Remove from heat — it will thicken as it cools.

(If you’re not doing keto, substitute a tablespoon of regular balsamic and a teaspoon of honey and reduce similarly.)

Step 6 — Toss and finish

Transfer hot sprouts to a bowl, drizzle with the balsamic glaze, add toasted pecans, lemon zest, and chopped parsley. Toss gently so the glaze coats without making the sprouts soggy. Taste and adjust salt.

Step 7 — Serve immediately

Serve warm for the crispiest texture. If you want a sheen of richness, add ½ tbsp melted butter or 1 tbsp grated Parmesan (non-keto if you wish).

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Common Mistakes to Avoid

• Overcrowding basket: causes steaming; do batches.
• Skipping preheat: sprouts won’t crisp evenly.
• Using too much glaze: too much liquid will soften the crust—use glaze sparingly.
• Not halving evenly: uneven pieces cook inconsistently.
• Ignoring the final high-heat blast: it’s what gives that restaurant-style char.

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Pro Tips for Best Results

• Dry sprouts thoroughly after washing — moisture prevents crisp.
• Place cut side down for the first half of cooking to maximize caramelization.
• Use a light coat of oil — olive oil adds flavor but don’t overuse.
• Toast nuts separately to avoid them absorbing oil and becoming limp.
• Make the glaze ahead and keep chilled; brush on just before serving.

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Air-Fryer Benefits of Brussels Sprouts

Air frying accelerates Maillard reactions (browning) so sprouts get crisp without long roasting or extra oil. Compared to pan frying or oven roasting, the air fryer reduces hands-on time, concentrates flavor, and uses less fat — a win for keto cooking because you can control added fats (healthy oils and nuts) without deep frying.

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Variations You Can Try

• Spicy maple-keto: add ¼ tsp cayenne and 1 tsp sugar-free maple to the glaze.
• Garlic-Parmesan: toss with grated Parmesan and minced garlic after air-frying.
• Asian twist: finish with 1 tsp toasted sesame oil and 1 tsp tamari; sprinkle sesame seeds.
• Add protein: top with crumbled bacon or roast chicken for a fuller meal.
• Oven option: roast on a tray at 200°C / 400°F for 20–25 minutes, flipping once.

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Tips for This Recipe

• Make halves uniform: use a sharp knife and steady hand.
• For entertaining: roast sprouts ahead and re-crisp in the air fryer 3–4 minutes at 180°C / 350°F before serving.
• If using frozen sprouts: thaw and pat dry; add 2–3 extra minutes cooking time.

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Optional Additions

• Grated Parmesan (1 tbsp) — +0.2 g net carbs, adds umami.
• Crispy bacon bits (2 slices) — adds fat & savory crunch.
• A few pomegranate seeds — not keto, but visually lovely (adds carbs).
• Red pepper flakes — for heat (0 carbs).

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Serving Ideas

• Serve alongside grilled ribeye or roasted chicken for a balanced keto plate.
• Use as a salad topper on warm greens with pecans and goat cheese (if dairy permitted).
• Bring to holiday tables as a lighter, low-carb side.

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Storage & Reheating

• Fridge: Store in airtight container up to 3–4 days.
• Freezer: Not recommended — texture changes.
• Reheat: Re-crisp in air fryer at 160°C / 320°F for 4–6 minutes until warmed through.

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Frequently Asked Questions (FAQs)

1. Are Brussels sprouts keto-friendly?
Yes — in sensible portions. A 100 g serving has about ~5.1 g net carbs, so portion size matters for strict keto. This recipe uses about 100 g per serving (when divided into 4), yielding approx 6.3 g net carbs per serving once nuts and glaze are included.

2. Can I skip the balsamic?
Sure — swap with lemon juice + a pinch of erythritol or leave them plain and toss with garlic butter.

3. Can I make this nut-free?
Yes — omit pecans and substitute toasted sunflower seeds (slightly different flavor/texture).

4. Can I use frozen sprouts?
Yes, but thaw completely and pat dry; expect a slightly softer texture and add a couple of minutes to cook time.

5. How do I keep them from being bitter?
Remove the outer loose leaves and don’t overcook; a quick high-heat finish brings out sweetness.

6. Can I make the glaze without erythritol?
Yes — use a tablespoon of maple syrup or honey (adds carbs) or buy a sugar-free balsamic glaze.

7. Will they be crispy the next day?
They’ll be good, but best texture is fresh — re-crisp in the air fryer for best results.

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Nutritional Breakdown (Per Serving — estimated)

Recipe makes 4 servings. Values are estimates based on the ingredients listed.

• Calories: ~175 kcal
• Protein: ~4.3 g
• Fat: ~14.3 g
• Total Carbohydrates: ~11.0 g
• Fiber: ~4.8 g
• Net Carbs: ~6.3 g

Note: Values are estimates — weigh your produce and check labels for precise macros if you track strictly.

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Recipe Snapshot

• Prep Time: 8–10 minutes
• Cook Time: 12–14 minutes (plus optional finish 1–3 min)
• Total Time: ~20–25 minutes
• Course: Side / Salad topper
• Cuisine: Modern / Keto-friendly
• Servings: 4
• Calories: ~175 per serving