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!
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!
Ingredients Needed
For the Brussels sprouts bites:
- brussels sprouts
- hemp seeds
- parmesan
- garlic powder
- smoked paprika
- flour (use a GF flour if needed)
- eggs
For the garlic aioli:
- mayonnaise
- fresh garlic
- lemon juice
- salt
Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!
Recipe Modifications & Swaps
- 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!
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:
- 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.
- 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.
- 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
More Brussels Sprouts Recipes
- Sautéed Shredded Brussels Sprouts With Lemon & Parmesan
- Vegan Kale & Brussels Sprout Caesar Salad
- Honey-Roasted Brussels Sprouts With Blue Cheese
- Brussels Sprouts & Sweet Potato Sheet Pan Hash
- Smashed Brussels Sprouts With Balsamic Tahini
Did you give this Parmesan-Crusted Brussels Sprouts Bites Recipe a try? Let me know by leaving a comment and recipe rating below!
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Get the Recipe: Baked Parmesan-Crusted Brussels Sprouts Bites
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
- 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!
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
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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6 Comments on “Baked Parmesan-Crusted Brussels Sprouts Bites”
Hey Carrie! Thanks for this recipe – I was wondering what the consistency of the sprout would be in this? I am a huge fan of roasted sprouts but am interested in using this for Christmas instead! 🙂
Hi Sid! Thanks so much for your question. I’d say that the texture of the sprout itself is a little softer, and then you get the crunchy crispy bit on the outside/crust!
If you want to go the traditional roasted sprouts route, but with a new flavour profile – this honey-roasted brusssels sprout with blue cheese + walnuts recipe of mine is a fan favourite! And one of my personal faves too 😉 I hope that helps!!
It was to much work for an app. I had trouble with the cheese mixture sticking to the Brussels sprouts. Also my sprouts were not done in 20 min so I would of precooked before .
Hi Michele! I’m sorry to hear that you found this appetizer to be too much work. If you’d like some easier appis, I’d recommend maybe trying these Pear & Brie Salad Skewers or these Goat Cheese Stuffed Dates! They’ve both been popular with my readers 🙂
As for the cook time, sometimes it can really vary between ovens. For me, they were completely cooked through and didn’t require any pre-cooking. Apologies again!
Can I do these in air fryer and if yes, what temp, how long?
Hi Mary! Unfortunately I don’t own an air fryer so I’m not too familiar with how to use it. I would assume it would work, but I’m not certain what time or temperature. Sorry about that!