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

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!
Course Appetizer
Cuisine American
Keyword brussels sprouts, garlic, parmesan
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6


  • 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


  • 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!


  • 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!