Why add microgreens to a smoothie?
- Easy greens. A whole cup of microgreens blends in.
- Mild taste. Broccoli, kale and pea shoots hide behind fruit.
- No waste. A great way to use extra greens before they wilt.
6 microgreens smoothie variations
| Smoothie | Swap in | Microgreens |
|---|---|---|
| Tropical | Pineapple instead of mango, coconut milk | Pea shoots |
| Berry | 1 cup mixed berries instead of mango | Kale |
| Green apple | 1 green apple + cucumber, skip mango | Broccoli |
| Peanut butter | 1 tbsp peanut butter + cocoa, skip mango | Sunflower |
| Citrus | 1 orange, segments, + ginger | Broccoli |
| Herbal | Cucumber + mint, add basil microgreens | Basil + kale |
Best microgreens for smoothies
- Broccoli: mild, and blending helps sulforaphane form. Read broccoli sprouts benefits.
- Kale: mild and sweet.
- Pea shoots: sweet and fresh.
- Sunflower: nutty, pairs with nut butter.
Microgreens smoothie tips
- Liquid first. It helps the blender pull greens down.
- Frozen fruit makes it cold and thick without ice.
- Drink it fresh. Some vitamins fade with time.
- Batch prep: pack fruit and greens in freezer bags, then add liquid and blend.
Want a wheatgrass version?
Try the wheatgrass smoothie bowl, made with young wheatgrass.
Have extra microgreens? See how to store microgreens for freezing tips.
Microgreens Smoothie: Base Recipe + 6 Variations
Vegan · American
Ingredients
Base microgreens smoothie
- 1 cup (about 30 g) mild microgreens: broccoli, kale or pea shoots
- 1 ripe banana, fresh or frozen
- 1 cup (150 g) frozen mango chunks
- 1 cup (240 ml) milk or plant milk
- ½ cup (120 ml) water or orange juice
- 1 tbsp lime or lemon juice
Method
- Rinse the microgreens and shake off extra water.
- Add the liquid to the blender first, then the microgreens, then the fruit.
- Blend on high for 45 to 60 seconds until smooth.
- Taste. Add more banana for sweetness or more liquid if it's too thick.
- Serve right away.
Notes
- Best microgreens: mild ones like broccoli, kale, pea shoots and sunflower.
- Go easy on spicy greens. Radish, mustard and arugula can make a smoothie peppery.
- Freeze extras: freeze microgreens in portions and blend from frozen.
- Thicker: use frozen banana or add 2 tbsp of oats.
Frequently asked questions
Can you put microgreens in a smoothie?
Yes. Mild microgreens like broccoli, kale, pea shoots and sunflower blend easily into fruit smoothies. Add them with the liquid so they break down fully.
Which microgreens are best for smoothies?
Broccoli, kale, pea shoots and sunflower are the best. They're mild, so the fruit flavour comes through. Avoid too much radish, mustard or arugula.
Do microgreens lose nutrients when blended?
Blending doesn't remove nutrients. Drink the smoothie soon after making it, since some vitamins break down with time and air.
Can I use frozen microgreens in smoothies?
Yes. Freezing makes microgreens limp, but that doesn't matter in a smoothie. Freeze them in small portions and blend from frozen.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
