Short answer: the five easiest broccoli sprouts recipes are a berry smoothie, broccoli sprout pesto pasta, a stir-fry with the sprouts added last, a lemon salad and eggs on toast. Blend or chew them well to help sulforaphane form. If you cook them, add a pinch of mustard powder to help replace the enzyme heat can destroy.1
5 broccoli sprouts recipes
| Recipe | Time | How to make it |
|---|---|---|
| Berry broccoli sprout smoothie | 5 min | Blend 1 cup sprouts, 1 banana, 1 cup berries, 1 cup milk |
| Broccoli sprout pesto pasta | 20 min | Blend sprouts into pesto, toss with pasta |
| Broccoli sprouts stir-fry | 20 min | Add sprouts in the last 30 seconds |
| Lemon broccoli sprout salad | 10 min | Sprouts, cucumber, avocado, lemon, olive oil |
| Eggs and sprouts on toast | 10 min | Scrambled or fried eggs topped with sprouts |
1. Berry broccoli sprout smoothie
Blend 1 cup of broccoli sprouts with 1 banana, 1 cup of frozen berries and 1 cup of milk or plant milk. The fruit hides the peppery taste. Blending breaks the cells, which helps sulforaphane form. See more in microgreens smoothie.
2. Broccoli sprout pesto pasta
Swap half the basil in pesto for broccoli sprouts. Toss with hot pasta off the heat. Get the full recipe: broccoli sprout pesto pasta.
3. Broccoli sprouts stir-fry
Cook your vegetables and sauce, then toss in the sprouts for the last 30 seconds. Recipe: broccoli sprouts stir-fry with cashews.
4. Lemon broccoli sprout salad
Toss 2 cups of sprouts with diced cucumber, avocado, lemon juice, olive oil and a pinch of salt. Add toasted seeds for crunch.
5. Eggs and sprouts on toast
Top scrambled or fried eggs on toast with a pile of broccoli sprouts and a crack of black pepper.
Getting the most from broccoli sprouts recipes
- Chew or blend. Sulforaphane forms when the plant is crushed.2
- Add mustard powder to cooked dishes. Mustard seed contains the same enzyme and can boost sulforaphane from cooked broccoli.1
- Go gentle with heat. Mild blanching may even raise sulforaphane; long, hot cooking lowers it.3
Learn more in broccoli sprouts benefits.
Safety
The FDA says higher-risk groups should not eat raw or lightly cooked sprouts, and Health Canada advises everyone to cook them.45 For those groups, use the stir-fry or cook the sprouts until steaming hot, with mustard powder.
Grow your own: soak broccoli seed for 1 to 2 hours, then rinse twice a day for 4 to 5 days. See the broccoli seed guide.
Seeds in this article
Frequently asked questions
What is the best way to eat broccoli sprouts?
Chewed well or blended, in smoothies, salads or sandwiches. Chopping or chewing mixes glucoraphanin with the enzyme that makes sulforaphane.
Can you cook broccoli sprouts?
Yes. Brief, gentle heat is fine and makes them safer. Long, hot cooking can reduce sulforaphane, so add them at the end or sprinkle a little mustard powder on cooked dishes.
How many broccoli sprouts should I eat a day?
There's no official amount. Many people eat a small handful, about ½ to 1 cup, a few times a week as part of a varied diet.
What do broccoli sprouts taste like?
Mild and fresh with a slight peppery bite, a little like radish. They blend easily into smoothies and dressings.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Okunade O, Niranjan K, Ghawi SK, Kuhnle G, Methven L. Supplementation of the diet by exogenous myrosinase via mustard seeds to increase the bioavailability of sulforaphane in healthy human subjects after the consumption of cooked broccoli. Molecular Nutrition & Food Research, 2018. Link
- Fahey JW, Zhang Y, Talalay P. Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. PNAS, 1997. Link
- Mahn A, et al. Maximization of sulforaphane content in broccoli sprouts by blanching. Foods, 2022. Link
- U.S. Food and Drug Administration. Selecting and Serving Produce Safely. Link
- Health Canada. Food safety tips for sprouts. Link
