Short answer: eat microgreens raw, added at the end. Top eggs, toast and soups, layer them in sandwiches and wraps, toss them into salads and grain bowls, or blend them into smoothies and pesto. Sturdy pea and sunflower shoots can go into a stir-fry for the last 30 seconds. Rinse just before eating.
How to eat microgreens at breakfast
- Scrambled eggs or omelettes: stir in a handful right at the end.
- Avocado toast: pile on radish or broccoli microgreens.
- Smoothies: blend a handful of mild greens with fruit. See microgreens smoothie recipes.
- Breakfast wraps: add with eggs and salsa.
- Savoury yogurt bowls: with cucumber, olive oil and herbs.
How to eat microgreens at lunch
- Sandwiches: use them instead of lettuce.
- Wraps: they hold up well rolled.
- Grain bowls: top rice, quinoa or farro bowls.
- Salads: use sunflower or pea shoots as the base. See microgreens salad ideas.
- Soup: a pile on top of a hot soup, added at the table.
Dinner ideas
- Pizza: scatter arugula or basil microgreens after baking.
- Pasta: toss with hot pasta, lemon and olive oil.
- Tacos: radish and cilantro microgreens on top.
- Stir-fries: add pea shoots or sunflower for the last 30 seconds.
- Steak or fish: finish with a small pile of peppery greens.
- Curries: cilantro microgreens just before serving.
Snacks, sauces and drinks
- Pesto: see microgreen pesto three ways.
- Dips: stir chopped greens into hummus or yogurt dip.
- Snack by the handful: sunflower shoots are crunchy and nutty.
- Drinks: basil microgreens in lemonade or iced tea.
Which microgreens go with which foods
| Microgreen | Flavour | Best with |
|---|---|---|
| Pea shoots | Sweet | Salads, stir-fries, pasta |
| Sunflower | Nutty | Salads, wraps, snacks |
| Broccoli, kale | Mild | Smoothies, eggs, bowls |
| Radish, mustard | Hot | Tacos, sandwiches, sushi |
| Arugula | Peppery | Pizza, pasta, eggs |
| Basil | Sweet herb | Tomato, pizza, drinks |
| Cilantro | Citrus herb | Tacos, curries, noodles |
Tips for eating microgreens
- Rinse just before eating and pat dry.
- Add them last. Heat wilts them fast.
- Mix types for more flavour and colour.
- Season lightly. A little olive oil, lemon and salt is plenty.
For more, see microgreen recipe ideas and how to garnish with microgreens.
Frequently asked questions
How do you eat microgreens?
Mostly raw, as a topping or salad. Add them to eggs, toast, sandwiches, wraps, soups, bowls and smoothies. Add them at the end of cooking so they stay fresh.
Can you cook microgreens?
Yes, briefly. Sturdy greens like pea shoots and sunflower can go into a stir-fry for the last 30 seconds. Delicate greens wilt fast, so add them raw.
Do you wash microgreens before eating?
Yes. Rinse them gently just before eating and pat them dry. Don't wash them before storing, as moisture makes them spoil faster.
How much microgreens should I eat a day?
There's no set amount. A handful or two a day is an easy goal. Mix different types for variety.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
