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These crispy parmesan-crusted Brussels sprouts bites are such a delicious party appetizer idea! Brussels sprouts are covered in a parmesan, garlic, smoked paprika and hemp seed “breading” before baking in the oven. Serve with garlic aioli or another dip of choice!

Straight on photo of parmesan crusted brussels sprouts bites on a white plate with skewers in them.

Looking for a Brussels sprouts appetizer idea? These parmesan-crusted Brussels sprouts bites are such a fun, easy, and delicious way to enjoy the cruciferous vegetable!

As a dietitian, I’m happy to share that Brussels sprouts are packed with nutrition benefits. Instead of simply roasting them as I usually do, this was a really nice and unique way to enjoy them.

Feel free to serve these bites with dip as a dinner party appetizer, or you could even enjoy them as a vegetable side dish. They’re so crispy and flavourful and I hope you love them!

Want more appetizer ideas? Check out my roundup of 10+ easy appetizer recipes for more inspiration!

Overhead photo of baked parmesan crusted brussels sprouts bites on a white plate.

Ingredients Needed

For the Brussels sprouts bites:

For the garlic aioli:

Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!

Recipe Modifications & Swaps

  1. You can use most flours you have on hand for this recipe. If you follow a gluten-free diet, be sure to use a certified gluten-free flour like oat or almond.
  2. If you don’t want to use hemp seeds, you can use panko breadcrumbs. The hemps seeds are simply a more nutritious swap!
  3. While I served these brussels with a garlic aioli, you can serve them with another dip of your liking.
  4. This recipe could also be served as a vegetable side dish instead of as an appetizer. Feel free to include a dip or even just squeeze some fresh lemon juice and an extra sprinkle of parmesan overtop!
Overhead photo of small bowls of ingredients on a wood cutting board.

Tips For Making This Recipe

While this recipe is easy to make, it can get a little messy! Some tips to keep things as clean as possible:

  1. Arrange the “dipping bowls” in order, starting with the cleaned + trimmed Brussels sprouts, then the flour, then the egg wash, and finally the parmesan mixture.
  2. Use one hand to dip the Brussels spouts in the flour and egg wash. Using the same hand, drop the Brussels sprout in the parmesan mixture.
  3. Then, with your clean hand, sprinkle some of the parmesan mix overtop before rolling the Brussels sprout to coat it fully. This way you’ll avoid getting the sticky egg hand/fingers in the parmesan mix!!

Brussels Sprouts Nutrition Benefits

These little cruciferous veggies pack a nutritious punch. One cup of Brussels sprouts provides:

  • almost 4 grams of dietary fibre (15%DV), which is known to promote digestive function, heart health, glycemic control, and weight management
  • over 100% of your daily needs of vitamin K and vitamin C
  • a good source of other micronutrients, like vitamin A, B6, folate, iron, and manganese
  • antioxidants, like vitamin C and kaempferol
Straight on photo of parmesan crusted brussels sprouts bites on a white plate with skewers in them.

More Brussels Sprouts Recipes

Did you give this Parmesan-Crusted Brussels Sprouts Bites Recipe a try? Let me know by leaving a comment and recipe rating below!

If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

Get the Recipe: Baked Parmesan-Crusted Brussels Sprouts Bites

These crispy parmesan-crusted Brussels sprouts bites are such a delicious party appetizer idea! Brussels sprouts are covered in a parmesan, garlic, smoked paprika and hemp seed "breading" before baking in the oven. Serve with garlic aioli or another dip of choice!
Straight on photo of parmesan crusted brussels sprouts bites on a white plate with skewers in them.
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Ingredients

  • 24 large brussels sprouts, cleaned + trimmed
  • 2 Tbsp flour (use GF flour as needed)
  • 2 eggs, whisked
  • 1/3 cup parmesan, freshly grated
  • 2 Tbsp hemp hearts
  • 1 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 1/4 tsp salt

Garlic Aioli:

  • 1/4 cup mayonnaise (I used avocado oil mayo)
  • 2-3 cloves garlic, pressed (depending on size)
  • 1 tsp lemon juice
  • Salt, to taste

Instructions

  • Preheat oven to 400F. Line a baking sheet with parchment paper.
  • Place flour in one small bowl. Then whisk eggs in another small bowl. Mix parmesan, hemp hearts, garlic powder, smoked paprika, and salt in another bowl. Arrange "dipping station" with Brussels sprouts, flour bowl, egg bowl, and parmesan bowl in order.
  • Take one Brussels sprout and roll it around in the flour until lightly coated. Then, dip it in the egg wash until coated. Using the same hand, drop the Brussels sprout in the parmesan mixture. With your clean hand, sprinkle some of the parmesan mix overtop before rolling the Brussels sprout to coat it fully.
  • Place coated Brussels sprout on baking sheet and repeat until all Brussels are coated. Save any remaining parmesan mixture for later.
  • Place Brussels sprouts in the oven and bake for 20-25 minutes, or until lightly browned. They should be tender enough to place a toothpick or skewer into them easily!
  • Meanwhile, make the garlic aioli by whisking all aioli ingredients together in a small bowl. Set aside.
  • Remove Brussels sprouts from oven and arrange on a serving platter. Place a skewer into each one, if desired. If you have any remaining parmesan mixture, feel free to sprinkle overtop. Serve with aioli for dipping and enjoy hot!

Notes

*RECIPE MODIFICATIONS:
  • You can use most flours you have on hand for this recipe. If you follow a gluten-free diet, be sure to use a certified gluten-free flour like oat or almond.
  • If you don’t want to use hemp seeds, you can use panko breadcrumbs. The hemps seeds are simply a more nutritious swap!
  • While I served these brussels with a garlic aioli, you can serve them with another dip of your liking.
  • This recipe could also be served as a vegetable side dish instead of as an appetizer. Feel free to include a dip or even just squeeze some fresh lemon juice and an extra sprinkle of parmesan overtop!

Did you make this recipe?

Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!

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Pinterest graphic for a parmesan and hemp seed crusted brussels sprouts bites appetizer recipe.
This post may contain affiliate links. Please see my disclosure policy.