Short answer: start with sweet pea shoots, nutty sunflower shoots and mild broccoli microgreens. Add them to foods kids already love: pizza, wraps, smoothies, quesadillas and pasta. For sprouts, cook them well, because the FDA advises young children not to eat raw or lightly cooked sprouts.1
Best microgreens for kids
| Microgreen | Why kids like it |
|---|---|
| Pea shoots | Sweet, crunchy, fun curly tendrils |
| Sunflower | Nutty and crunchy, like a snack |
| Broccoli | Mild, hides in smoothies and sauces |
| Kale | Mild and sweet, not bitter |
8 microgreens recipes for kids
- Green monster smoothie: banana, mango, milk and a handful of broccoli or kale microgreens. See microgreens smoothie.
- Pea shoot pizza: scatter pea shoots on a cheese pizza after baking. Try sprout pizza.
- Sunflower wraps: tortilla, cream cheese or hummus, turkey or beans, and sunflower shoots, rolled up.
- Quesadillas: add chopped broccoli microgreens with the cheese.
- Mini sandwiches: cut into shapes, with pea shoots instead of lettuce.
- Green pesto pasta: blend pea shoots into pesto. See microgreen pesto.
- Bean sprout fried rice: cooked sprouts in a family favourite. See bean sprout fried rice.
- Snack cups: sunflower shoots with cheese cubes and crackers.
Tips for picky eaters
- Let kids grow them. Pride makes picky eaters braver. See growing microgreens with kids.
- Start small. A few shoots on top, not a big pile.
- Mix into favourites. Pizza, pasta and smoothies hide greens well.
- Let them build it. Kids eat more when they add their own toppings.
- Name it something fun. "Dinosaur trees" works better than "microgreens."
Sprouts and kids: cook them
Raw sprouts carry a higher food-safety risk. The FDA says young children and other higher-risk groups should not eat raw or lightly cooked sprouts. Health Canada advises everyone to cook sprouts.12 Stir-fried, baked or simmered sprouts are a good choice for kids. Microgreens are a lower-risk option to eat raw.
Grow kid-friendly greens
The Sprout Kid kit from Sprouting.com is designed for children. Or start a small tray of pea seed: soak, sow, and harvest in about 10 days.
Seeds in this article
Frequently asked questions
Are microgreens safe for kids?
Yes, for most children. Rinse them well and serve them fresh. Microgreens are a lower-risk choice than raw sprouts.
Can kids eat raw sprouts?
The FDA advises that young children not eat raw or lightly cooked sprouts because of the risk of foodborne illness. Cook sprouts well before serving them to kids.
Which microgreens do kids like best?
Pea shoots and sunflower shoots are usually favourites. They're sweet or nutty and crunchy. Spicy greens like radish and mustard are less popular with young kids.
How do I get my child to eat microgreens?
Let them grow a tray, start with sweet pea shoots, and add small amounts to foods they already like, such as pizza, wraps and smoothies.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
