Why alfalfa sprouts avocado toast works
- Texture: fluffy, crisp sprouts on creamy avocado.
- Fresh flavour: mild and grassy, they don't overpower the avocado.
- Quick: under 10 minutes.
Alfalfa sprouts avocado toast variations
| Variation | Add |
|---|---|
| Egg | Poached or fried egg, black pepper |
| Spicy | Radish sprouts, sliced jalapeño, lime |
| Tomato | Cherry tomatoes, basil, balsamic |
| Feta | Crumbled feta, lemon zest |
| Everything | Everything bagel seasoning |
Grow your own alfalfa sprouts
Soak 1 tablespoon of alfalfa seed for 4 to 12 hours. Rinse and drain twice a day in a jar. In 4 to 5 days, you'll have about 3 to 4 cups of sprouts. See the alfalfa seed guide.
A note on raw sprouts
Raw sprouts carry a higher food-safety risk. The FDA says young children, pregnant people, older adults and anyone with a weakened immune system should not eat raw sprouts, and Health Canada advises everyone to cook them.12 For a raw topping, radish microgreens are a lower-risk choice.
More ideas: alfalfa sprout wraps and better sandwiches with sprouts.
Alfalfa Sprouts Avocado Toast With Chili Flakes
Vegan · American
Ingredients
Toast
- 2 thick slices sourdough or whole grain bread
- 1 ripe avocado
- 1 tsp lemon juice
- Pinch of flaky salt and black pepper
- 1 cup (about 30 g) alfalfa sprouts
- ½ tsp red chili flakes
- 1 tsp olive oil
Method
- Toast the bread until golden and crisp.
- Mash the avocado with lemon juice, salt and pepper.
- Spread the avocado thickly on the toast.
- Top with a generous pile of alfalfa sprouts.
- Drizzle with olive oil and sprinkle with chili flakes. Serve right away.
Notes
- Lower-risk option: use radish or broccoli microgreens instead of raw sprouts.
- Add protein: a fried or poached egg on top.
- Swap the heat: use radish sprouts instead of chili flakes.
Frequently asked questions
Are alfalfa sprouts good on avocado toast?
Yes. Their mild, fresh flavour and soft crunch balance the creamy avocado. Radish sprouts or microgreens add more heat if you like spice.
Are raw alfalfa sprouts safe?
Raw sprouts carry a food-safety risk. The FDA says higher-risk groups should not eat them raw, and Health Canada advises everyone to cook sprouts. Microgreens are a lower-risk raw topping.
How long do alfalfa sprouts take to grow?
About 4 to 5 days in a jar. Soak 1 tablespoon of seed, then rinse and drain twice a day until the small leaves open.
What else can I put on avocado toast?
Eggs, cherry tomatoes, feta, radish slices, everything bagel seasoning, or microgreens like radish, pea shoots and sunflower.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
