Healthy Frozen Brussel Sprouts Recipe

Make frozen brussel sprouts taste amazing with these super simple cooking techniques! Use the air fryer or the oven to make the perfect roasted frozen brussel sprouts! No cutting or prep required!

WHY THIS RECIPE WORKS

• Roasting frozen brussel sprouts is the perfect solution to meal prep! You can easily make a double or triple batch of oven roasted brussel sprouts (from frozen) at one time during meal prep!
• The best way to make brussel sprouts in the air fryer is to use frozen brussel sprouts. Since they are frozen, they tend to cook more uniformly and are less likely to burn!
• Go from frozen brussel sprouts to dinner in 14 minutes using the air fryer! This technique uses minimal oil as well!
• Serve roasted brussel sprouts with a drizzle of tahini and a sprinkle of Everything But the Bagel Seasoning. This combo pairs perfectly with oven poached eggs, shredded chicken, salmon bites or as a snack!
• Whether you use the air fryer or the oven, this method to make brussel sprouts is vegan, gluten free, paleo, Whole30 and keto friendly!

WHY SHOULD YOU BUY FROZEN BRUSSEL SPROUTS?

Frozen brussel sprouts are a great pantry (freezer) staple! They are super inexpensive (usually about $1 per bag) and are very filling and satisfying once cooked!

TIPS ON COOKING FROZEN BRUSSEL SPROUTS:

Whatever you do, do not steam these in the microwave. Ignore any and all package directions and instead roast the frozen brussel sprouts! My favorite 2 ways to roast frozen brussel sprouts is using the air fryer or using the oven.

WHAT IS THE BEST WAY TO COOK BRUSSEL SPROUTS IN THE AIR FRYER?

The best way to cook brussel sprouts in the air fryer is to use frozen brussel sprouts! This is because frozen brussel sprouts cook more evenly than fresh, and they don’t require as much attention as cooking fresh brussel sprouts in the air fryer. An added bonus: you don’t have to chop or slice these frozen brussel sprouts.

Fresh brussel sprouts are tough to cook in the air fryer because of all the little leaves at the base of the brussel sprout that pull away from the brussel sprout when cooking. These leaves start to burn and the air fryer basket needs to be shaken often, which can be time consuming.

HOW TO PREP BRUSSEL SPROUTS

The beauty of making brussel sprouts is that there is no cutting or prep required! Simply empty the bag of frozen brussel sprouts into the air fryer and turn it on.

See step by step instructions for both air fryer brussel sprouts or oven bake brussel sprouts below.

HOW TO COOK FROZEN BRUSSEL SPROUTS IN THE AIR FRYER:

Step 1: Open the bag of frozen brussel sprouts directly into the air fryer basket. Turn the air fryer to 390F and set it for 14 minutes.

Step 2: After 9 minutes, take the basket out of the air fryer and spray the brussel sprouts with olive oil or avocado oil and sprinkle with salt. Shake the basket well to distribute the salt. Place the basket back into the running air fryer.

Step 3: After the air fryer turns off, shake the brussel sprouts again and sprinkle with a pinch more salt. Serve hot.

HOW TO COOK FROZEN BRUSSEL SPROUTS IN THE OVEN:

Cooking frozen brussel sprouts in the oven is so simple! No need to cut the brussel sprouts in half, just roast them whole.

Step 1: Start by preheating the oven to 450F. Place parchment paper or a silicone liner on a baking sheet. Add the frozen brussel sprouts (at least 2 bags) onto the baking sheet. Put baking sheet in the preheated oven.

Step 2: After 20 minutes of roasting at 450F, take the brussel sprouts out of the oven. Spray them with olive oil or avocado oil and sprinkle with salt. Stir around the pan well to distribute the salt evenly. Place back in the oven for 10 minutes.

Step 3: After 10 minutes of additional cooking, remove the brussel sprouts from the oven and sprinkle again with salt. Serve hot!

TIPS FOR COOKING FROZEN BRUSSEL SPROUTS:

The perfect cooking time for frozen brussel sprouts depends on the size of the brussel sprouts.

• For frozen brussel sprouts the size of a dime or nickel, follow the directions above.
• For frozen brussel sprouts the size of a quarter or larger, add 1 minute to the air fryer cooking time and 5 minutes to the oven roasting method.

If you want to add even more flavor to the brussel sprouts while cooking, instead of spraying them with olive oil or avocado oil, use a roasted garlic olive oil or roasted garlic avocado oil. You can add flavored olive oil into a spray bottle for easy coverage.

If you really want the inside of the brussel sprouts to get crispy, I would recommend using fresh brussel sprouts and following these instructions to make the best crispy brussel sprouts!

Make a double or triple batch for meal prep! Simply store cooked roasted brussel sprouts in the fridge for up to 4 days. You will want to get an extra large baking sheet if you plan on making more than 3 bags of frozen brussel sprouts at one time!

Frozen Brussel Sprouts Recipe

Make frozen brussel sprouts taste amazing with these super simple cooking techniques! Use the air fryer or the oven to make the perfect roasted frozen brussel sprouts! No cutting or prep required! Pair with your favorite protein for a simple meal! Vegan, gluten free, paleo, Whole30 and keto friendly!