Instant Pot Brussels Sprouts + Tutorial {Low-Carb, Keto, Vegan, Gluten-Free, Paleo}

Brussels sprouts get a bad rap. The consistently find themselves at the top of the list of top 5 most hated vegetables. But happily, the mini chefs (and Freddy when he is in a veg mood) find them to be amaaaazingly tasty.

And I give Brussels sprouts major bonus points because they are amazingly good for you, too. A win-win for all food lovers. Once you try this easy peasy Instant Pot Brussels sprouts recipe, I know you will agree.

These mini cabbages are both quite adorable and super versatile. The most common cooking method is to roast them, but they can also be eaten raw and make the best addition to coleslaw and salads. You can also steam or sauté them, which is exactly how it is done in this Instant Pot Brussels Sprouts recipe.

Why You Will Love Instant Pot Brussels Sprouts

What makes cooking them in the Instant Pot so great is that it works equally well whether you use fresh or frozen Brussels sprouts. That’s right….frozen! But don’t worry folks, these are not the mushy, overcooked grey-hued sprouts you may remember from your childhood.

Since I wanted this recipe to be low-carb and Weight Watchers friendly, I chose to incorporate ingredients that pack a lot of flavour like apple cider vinegar, tamari sauce and sun-dried tomatoes. The ACV and tamari sauce not only provide a bright acidity to the dish, but they help to caramelise the sprouts during the sauté process, which adds such a delicious crispiness to the outer leaves.

Instant Pot Brussel Sprouts Materials

Ready to learn how to make Instant Pot Brussels Sprouts? Let me show you just how easy it is, and get ready to fall in love…..

How to Make Instant Pot Brussels Sprouts Step by Step

Fresh Brussels Sprouts

Step 1. Add the oil to the Instant Pot insert and select sauté, and leave until the Instant Pot reads hot.

Step 2. Then switch off the sauté mode and add the Brussels sprouts, stir and let cook in the residual heat for a couple of min.

Step 3. Add the vinegar and tamari sauce, stir and cover the Instant Pot, turn valve to sealing, select manual, high pressure and set cook for 3 mins.

Step 4. Then perform a quick release, stir in the chopped sun-dried tomato and serve.

If 3 mins is not enough the first time, cook for 4 min when you make brussels sprouts again – as this depends on the size of sprouts.

For frozen Brussels sprouts:

Frozen Brussels sprouts are already soft, so set the cook time for 0 mins (yes, 0!) and then perform a quick release.

Then add the rest of the ingredients and mix.

I first tried setting the cook time for 1 min and QPR, but they were too soft.

Tips For Making Instant Pot Brussel Sprouts

• No need to core Brussels sprouts. Simply cut the stem end flat, and remove any discoloured leaves.
• Cook with bacon or pancetta if not vegan.
• Swap dried cranberries and chopped pecans for the sun-dried tomatoes.

Can You Use Frozen Brussels Sprouts in the Instant Pot?

Yes – if using frozen Brussels sprouts, thaw in the fridge before cooking. The trick for using thawed frozen Brussels sprouts is setting the cook time for 0 minutes (yeap, 0!) and performing a quick pressure release to make sure they don’t turn out too soft.

Are Pressure Cooker Brussels Sprouts Good For You?

Yeap, very. Brussels sprouts are part of the cruciferous vegetable family, a particularly healthy group of vegetables that is rich in powerful phytochemicals, which scientists believe may help protect against cancer.

Brussels sprouts are quite high in protein compared to other green vegetables, making them an excellent choice for those following a vegetarian or vegan diet. Just one serving of these little green powerhouses meets the daily requirements for both vitamin C and vitamin K. And making this Instant Pot Brussels sprout recipe makes it easy to take in all of this healthy goodness.

Instant Pot Brussel Sprouts Recipe for the Holidays

Brussels sprouts are at their peak and harvested during the late fall and into the winter. In fact, they are considered to be sweetest after a frost has occurred, which makes this Brussels sprouts recipe the perfect accompaniment for your Thanksgiving and Christmas holiday meals. (And you folks know how much I love Christmas.)

The beautiful red of the sun-dried tomatoes combines with the bright green sprouts to bring some festive holiday colour to your table. I think a light and healthy side dish that also happens to be exceptionally tasty is such a welcome balance to all the rich and decadent holiday foods. And not only is this pressure cooker Brussels sprouts recipe quick and easy, it doesn’t require any precious stovetop or oven space, which is a never-ending battle in my kitchen during the holiday season.

What to Serve with Instant Pot Brussels Sprouts (Thanksgiving Meal Prep)

Wondering what to serve with Brussels sprouts??? Here are a few ideas.

• Instant Pot Whole Chicken (gluten-free, low carb, paleo).
• Instant Pot Chicken Breast (gluten-free).
• Curried Vegan Pumpkin Soup (gluten-free, vegan)
• Garlic Green Beans (gluten-free and vegan, low carb, paleo).
• Instant Pot Pumpkin Brownies to end the meal (vegan).

Weight Watchers Points in Instant Pot Brussels Sprouts

A serving of Instant Pot Brussels Sprouts contains only 1 Freestyle point.

Thank you for reading my Instant Pot Brussel Sprouts recipe post. And please come visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you. Thanks for supporting Recipes from a Pantry, UK food blog.

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Instant Pot Brussels Sprouts

Prep Time

5 mins

Cook Time

3 mins

Total Time

8 mins

 

Make amazingly tasty Instant Pot Brussels Sprouts with this quick and easy recipe.

Course: Side Dish

Cuisine: American, Vegan, Western

Keyword: easy brussels sprouts recipe, instant pot brussel sprouts, instant pot brussels sprouts

Servings: 5

Calories: 62 kcal

Author: Recipes From A Pantry

Ingredients

• 1 tsp olive oil
• 1 lb (450 g) Brussels sprouts trimmed and halved
• 3 tbsp tamari soy sauce regular if not gluten-free
• 3 tbsp apple cider vinegar
• 3 tbsp chopped sun-dried tomatoes oil drained

Instructions

1. Add the oil to the Instant Pot insert and select sauté, and leave until the Instant Pot reads hot.
2. Then switch off the sauté mode and add the Brussels sprouts, stir and let cook in the residual heat for a couple of min.

3. Add the vinegar and tamari sauce, stir and cover the Instant Pot, turn valve to sealing, select manual, high pressure and set cook for 3 mins.

4. Then perform a quick release, stir in the chopped sun dried tomato and serve.

5. If is 3 mins is not enough the first time, cook for 4 min the next time you cook Brussles Sprouts - as this depends on the size of sprouts.

For frozen Brussels sprouts:

1. Frozen Brussels sprouts are already soft, so set the cook time for 0 mins (yes, 0!) and then perform a quick release. I first tried setting the cook time for 1 min and QPR, but they were too soft.

Recipe Notes

Tips:

The total cook time does not include the time it takes for the Instant Pot to get to pressure and the time for the natural pressure release.

Tips for Making Instant Pot Brussels Sprouts 

• No need to core Brussels sprouts. Simply cut the stem end flat, and remove any discoloured leaves.
• Cook with bacon or pancetta if not vegan.
• Swap dried cranberries and chopped pecans for the sun-dried tomatoes.
• If using frozen Brussels sprouts, thaw in the fridge before cooking.

What to Serve with Instant Pot Brussels Sprouts 

Wondering what to serve with Brussels sprouts??? Here are a few ideas.

Instant Pot Whole Chicken (gluten-free, low carb, paleo).

Instant Pot Chicken Breast (gluten-free).

Curried Vegan Pumpkin Soup (gluten-free, vegan)

Garlic Green Beans (gluten-free and vegan, low carb, paleo).

Instant Pot Pumpkin Brownies to end the meal (vegan).

Weight Watchers Points in Instant Pot Brussels Sprouts

A serving of Instant Pot Brussels Sprouts contains only 1 Freestyle point.

Nutrition Facts

Instant Pot Brussels Sprouts

Amount Per Serving

Calories 62 Calories from Fat 9

% Daily Value*

Total Fat 1g 2%

Sodium 633mg 26%

Potassium 475mg 14%

Total Carbohydrates 10g 3%

Dietary Fiber 3g 12%

Sugars 3g

Protein 4g 8%

Vitamin A 14.1%

Vitamin C 94.2%

Calcium 4.3%

Iron 9.9%

* Percent Daily Values are based on a 2000 calorie diet.