Fried Brussels Sprouts

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Rating: 5
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Prep Time15minutes
Cook Time15minutes
Passive Time
Nutrition Facts
Fried Brussels Sprouts
Amount Per Serving
Calories 300 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 884mg 37%
Potassium 416mg 12%
Total Carbohydrates 45g 15%
Dietary Fiber 5g 20%
Sugars 14g
Protein 7g 14%
Vitamin A 12%
Vitamin C 104%
Calcium 6%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.

Brussels sprouts are a part of the cabbage family and date back to 1000 B.C. They were cultivated and gained popularity in Brussels and Belgium during the 13th Century.

Brussels sprouts are low in calories and an excellent source of Vitamin C, Vitamin A, Vitamin B-6, and Magnesium.

They generally absorb the taste of the first seasoning used in cooking them. If you are looking for a savory taste, I recommend starting the process by parboiling them in salted water. And, if you prefer a sweeter taste, start with water seasoned with sugar, maple syrup, agave, or another sweetener.

Caution should be used to not overcook Brussels Sprouts. When they become gray-looking it tends to give them a super-strong pungent smell and taste.

The frying for this recipe can be done in a pan, deep fryer, or for a healthier option, an air-fryer.



  • 10 oz. brussels sprouts cut in half
  • 1/3 cup maple syrup
  • 2 Tbl. olive oil
  • 1 Tbl. tamari
  • 1/2 cup cornmeal gluten-free
  • 1 tsp. salt
  • 1 Tbl. nutritional yeast


  1. Place Brussels Sprouts in a steamer and steam over boiling, salted water for 5 minutes. Drain slightly.
  2. In a bag combine maple syrup, olive oil, and tamari. Place Brussels Sprouts in the bag with the mixture and shake to coat.
  3. In a separate bag combine cornmeal, salt, and nutritional yeast. Transfer maple syrup/olive oil/tamari coated Brussels Sprouts into dry mixture and shake until coated.
  4. Fry in oil of choice for approximately 5 minutes/side or until browned. If using an air fryer refer to the manufacturer's recommendations. (Generally 15-20 minutes)

Dipping Sauce


  • 4 Tbl. JustMayo, or vegan mayonnaise
  • 1 tsp. garlic crushed
  • 1 Tbl. lemon juice fresh squeezed
  • 1/2 tsp. black pepper


  1. Mix together all ingredients with a fork or whisk and serve cold alongside fried Brussels Sprouts.

About Me

Hi, I'm Roxanne.

Thanks for stopping by and welcome to my site.

My family heritage is Italian and French so needless to say, I love preparing meals for family, friends and anyone with an appetite and the openness to try something new.

Please make yourself at home and enjoy! I look forward to your comments and suggestions, feel free to send me a note through the Contact Page.


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