Name: Baked Parmesan-Crusted Brussels Sprouts Bites
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: American
Ingredients: 24 large Brussels sprouts, cleaned and trimmed; 2 tablespoons flour (use gluten-free flour if needed); 2 eggs, whisked; 1/3 cup freshly grated parmesan; 2 tablespoons hemp hearts; 1 teaspoon garlic powder; 1/2 teaspoon smoked paprika; 1/4 teaspoon salt; 1/4 cup mayonnaise (avocado oil mayo recommended); 2–3 garlic cloves, pressed; 1 teaspoon lemon juice; Salt, to taste

These crispy, golden-baked parmesan-crusted Brussels sprouts bites are the ultimate crowd-pleasing appetizer. Packed with flavor, texture, and just the right amount of crunch, each bite features a Brussels sprout coated in a savory blend of parmesan, garlic, smoked paprika, and hemp seeds. Served hot with a creamy garlic aioli or your favorite dip, these bite-sized snacks are perfect for parties or a fun twist on a veggie side dish.

Baked Parmesan-Crusted Brussels Sprouts Bites

Why You’ll Love This Recipe

These Brussels sprouts bites are everything you want in a party appetizer—crispy, flavorful, and unique. The parmesan and hemp seed crust adds a rich, cheesy crunch that perfectly complements the tender Brussels sprouts. Baking instead of frying keeps things lighter and healthier, while the garlic aioli adds a creamy, tangy dip that ties it all together. Plus, the recipe is easy to adapt for gluten-free or vegetarian diets, making it versatile for a variety of guests and occasions.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

24 large Brussels sprouts, cleaned and trimmed
2 tablespoons flour (use gluten-free flour if needed)
2 eggs, whisked
1/3 cup freshly grated parmesan
2 tablespoons hemp hearts
1 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon salt

Garlic Aioli:
1/4 cup mayonnaise (avocado oil mayo recommended)
2-3 garlic cloves, pressed
1 teaspoon lemon juice
Salt, to taste

Directions

Preheat oven to 400°F and line a baking sheet with parchment paper.
Set up your dipping station with three bowls: one with flour, one with whisked eggs, and one with a mix of parmesan, hemp hearts, garlic powder, smoked paprika, and salt.
Roll each Brussels sprout in the flour until lightly coated.
Dip the floured Brussels sprout in the egg mixture until fully coated.
Drop the sprout into the parmesan mixture and use your clean hand to sprinkle coating over it before rolling to fully cover.
Place coated sprouts on the baking sheet and repeat until all are done. Save any extra parmesan mixture.
Bake for 20-25 minutes until the Brussels sprouts are golden and tender enough to pierce with a toothpick or skewer.
While baking, prepare the garlic aioli by mixing all ingredients in a small bowl.
Once baked, transfer sprouts to a serving platter and insert skewers if desired. Sprinkle with leftover parmesan mixture.
Serve hot with garlic aioli or dip of your choice.

Servings and timing

Servings: 6
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes

Variations

Gluten-Free Option: Use certified gluten-free flour like almond or oat.
Breadcrumb Swap: Substitute hemp seeds with panko breadcrumbs for a more traditional crunch.
Dip Alternatives: Swap garlic aioli with ranch, sriracha mayo, honey mustard, or a creamy avocado dip.
Make It a Side Dish: Skip the skewers and serve as a warm veggie side topped with extra lemon juice and parmesan.
Spice It Up: Add a pinch of cayenne pepper or chili flakes for a spicy kick.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days.
To reheat, place them in a 375°F oven for 8–10 minutes or until crisp. Avoid microwaving as it may make the coating soggy.
The garlic aioli can be stored in the fridge for up to 1 week in a sealed container.

FAQs

What kind of flour works best for this recipe?

You can use all-purpose flour, almond flour, or oat flour. For a gluten-free option, just make sure your chosen flour is certified gluten-free.

Can I make these ahead of time?

Yes, you can prep and coat the Brussels sprouts a few hours in advance and refrigerate them until ready to bake.

Are hemp seeds necessary?

No, they can be swapped with panko breadcrumbs or omitted entirely if preferred.

Can I air fry these instead of baking?

Yes, air fry at 375°F for about 15–18 minutes, shaking halfway through, until crispy and browned.

How do I make the aioli vegan?

Use vegan mayonnaise and ensure the rest of the ingredients fit your dietary needs.

Can I freeze these?

Freezing is not recommended as the texture may suffer upon reheating.

Are these good without a dip?

Absolutely. They’re flavorful enough on their own, but a dip enhances the experience.

Can I use frozen Brussels sprouts?

Fresh is best for this recipe. Frozen Brussels sprouts may become too soft and watery.

How do I know when the Brussels sprouts are done?

They should be golden-brown on the outside and tender enough to easily pierce with a skewer or toothpick.

What other cheeses can I use?

Pecorino Romano or asiago can be used for a sharper flavor twist.

Conclusion

These baked parmesan-crusted Brussels sprouts bites are an irresistible, crowd-friendly appetizer that brings a fun and flavorful spin to this often-underestimated vegetable. Whether served at a party, as a side dish, or just a savory snack, their crispy coating and creamy garlic aioli make them a standout. Easy to customize and full of wholesome ingredients, this recipe is bound to become a favorite in your rotation.