Short answer: use microgreens like fresh herbs or salad greens. Pile them on toast and eggs, toss them through pasta, and top pizza, tacos and soups. You can also blend them into pesto and smoothies. Add them at the end so they stay fresh. Mild greens (broccoli, pea shoots, sunflower) suit almost anything; spicy ones (radish, mustard) suit creamy or salty food.
Microgreens recipes for breakfast
1. Avocado toast with microgreens
Toast, smashed avocado, lemon, salt, chili flakes and a big pile of radish or broccoli microgreens.
2. Microgreen omelet
Fold a handful of pea shoots and soft cheese into an omelet just before you flip it closed.
3. Baked eggs with greens
Bake eggs in tomato sauce, then top them with basil microgreens and crusty bread.
4. Green smoothie
Blend a handful of sunflower or pea shoots with banana, frozen mango and milk. More in 7 microgreens smoothie recipes.
Microgreens recipes for lunch
5. Microgreens salad with citrus dressing
Mix sunflower and pea shoots with sliced orange, toasted seeds and a lemon vinaigrette. See microgreens salad ideas.
6. Grain bowl
Top quinoa or rice with roasted vegetables, a soft egg or tofu, tahini dressing and a big handful of microgreens.
7. Grilled cheese with microgreens
Tuck arugula or radish microgreens into a grilled cheese after it comes off the pan.
8. Hummus wrap
Spread hummus on a tortilla, add roasted peppers and feta, then pile on broccoli microgreens.
9. Sushi or rice paper rolls
Roll microgreens with cucumber, avocado and rice. Daikon radish adds a clean heat.
10. Sprout and microgreen sandwich
Layer them between cheese and turkey or tofu. Ideas in sprout sandwich ideas.
Microgreens recipes for dinner
11. Microgreen pesto pasta
Blend pea shoots or basil microgreens with nuts, garlic, cheese and olive oil. Toss through hot pasta off the heat. See microgreen pesto three ways.
12. Pizza topped with arugula
Bake your pizza, then scatter arugula or basil microgreens over it as soon as it comes out.
13. Tacos with radish greens
Fish, bean or chicken tacos with radish microgreens, lime and a spicy salsa.
14. Quick stir-fry with pea shoots
Stir pea shoots into a hot stir-fry for the last 30 seconds with garlic and soy sauce.
15. Soup topper
Scatter microgreens over tomato, pea or noodle soup just before serving. Red cabbage and beet add colour.
16. Roast vegetables with a green finish
Toss hot roasted vegetables with lemon and olive oil, then fold in a handful of mixed microgreens.
Sauces, dips and snacks
17. Microgreen hummus
Blend a handful of pea shoots or broccoli microgreens into hummus for a bright green dip.
18. Green sauce
Blend cilantro or basil microgreens with olive oil, lemon, garlic and salt. Spoon it over fish, eggs or grilled vegetables.
19. Herbed yogurt dip
Stir chopped microgreens and garlic into thick yogurt with a squeeze of lemon.
20. Microgreen garnish for anything
A small pinch of colourful microgreens finishes a plate. See how to garnish with microgreens.
Matching microgreens to dishes
| Microgreen | Taste | Great in |
|---|---|---|
| Pea shoots | Sweet, fresh pea | Salads, stir-fries, pesto |
| Sunflower | Nutty, crunchy | Salads, sandwiches, smoothies |
| Radish | Spicy | Tacos, eggs, sushi |
| Broccoli | Mild | Wraps, bowls, smoothies |
| Basil | Sweet basil | Pizza, pasta, tomatoes |
| Arugula | Peppery | Pizza, grilled cheese |
| Cilantro | Fresh cilantro | Tacos, curries, green sauce |
Tips for cooking with microgreens
- Add them last. Heat wilts microgreens in seconds.
- Dry them first. Wet greens water down sauces and salads.
- Use plenty. Treat them as a vegetable, not decoration.
- Mix flavours. A sweet base, like pea shoots, plus a little spicy radish works well.
Grow your own with our step-by-step microgreens guide. For sprout recipes, see 25 easy ways to eat sprouts.
Frequently asked questions
What can you make with microgreens?
Almost anything that uses fresh greens or herbs: salads, sandwiches, toast, eggs, pasta, pizza, tacos, soups and smoothies. They also make great pesto and sauces. Add them at the end of cooking so they stay fresh.
Can you cook microgreens?
Briefly. Microgreens wilt in seconds. Stir sturdy ones like pea shoots and sunflower into stir-fries for the last 30 seconds, or add any microgreens on top of hot food just before serving.
Which microgreens taste best?
It depends on the dish. Pea shoots and sunflower are sweet and crunchy. Radish and mustard are spicy. Basil and cilantro taste like the herbs. Broccoli and kale are mild and fresh.
How much microgreens should I use?
As a garnish, a small pinch. In a salad, sandwich or pesto, a big handful per person, about 25 to 50 g. Don't be shy: microgreens are a vegetable, not just decoration.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
