Whether you’re a long-time lover of microgreens or were recently introduced to these tiny but mighty superfood greens, knowing how to eat microgreens can be a challenge.
Did you know that some microgreens can be up to 40 times more nutrient-dense than their mature counterparts? Due in part to their incredible health benefits, it’s often assumed that microgreens are reserved for fresh green juices, wellness shots and smoothies, but these nutrient-packed mini greens will elevate practically any dish.
Want to learn more about microgreens?
Whether you’re looking to boost your immune system or plan to grow your own greens, check out this Complete List of Microgreens, Shoots and Sprouts to learn more about the 70+ varieties of mini greens!
How to Eat Microgreens
With their growing popularity, it’s never been easier to find microgreens at your local farmers market, grocery store or to grow them at home. These beloved green are enjoyed for so many reasons, including their health benefits, flavor and versatility.
Below are 13 ideas for how to eat microgreens, plus several microgreens recipes to get you started today.
1. Flatbreads + Pizzas
Transform your favorite flatbreads and pizzas by adding a handful of microgreens after baking. The fresh, peppery flavor pairs perfectly with creamy cheeses, tangy sauces, and savory toppings. Whether it’s a Margherita or a BBQ chicken pizza, or these delicious Mini Breakfast Pizzas microgreens add a delightful crunch and a burst of nutrients.
2. Tacos + Burritos
Sprinkle microgreens into the center of your tacos and burritos for an extra layer of texture and flavor. Mini greens blend seamlessly with classic ingredients like black beans, pinto beans, guacamole, salsa, and sour cream, giving your Taco Tuesday favorites a fresh, healthy twist.
3. Smoothies
Blend a handful of microgreens into your morning smoothie for a nutritious boost that doesn’t compromise on taste. Microgreens mix well with fruits, yogurt, and almond or coconut milk, adding a subtle earthiness while packing in those extra vitamins and minerals. Try adding microgreens to this delicious Spinach and Pineapple Smoothie for Gut Health.
4. Sandwiches + Wraps
Upgrade your sandwiches and wraps by layering in some nutrient-rich and tasty microgreens. They add a crisp texture and a peppery bite that complements meats, cheeses, and spreads. Whether it’s a turkey club or a veggie wrap, microgreens are the perfect addition.
5. Fresh Juice
Microgreens are perfect for juicing! Add them to this Green Detox Juice for an extra boost to your morning juice. Or, Add them to your favorite juice blends alongside fruits like apples and oranges or vegetables like carrots and celery. The result is a refreshing, detoxifying drink that’s bursting with nutrients, like this dairy-free Green Apple Smoothie.
6. Stir-Fry
Wondering how to eat microgreens in stir-fry? Toss them into your stir-fry pan or wok immediately before serving to keep their delicate texture intact. Mini greens will add a fresh contrast to the rich, savory flavors of stir-fried veggies, meats, and sauces, making your meal more vibrant and nutritious.
7. Salads
Salad and microgreens make for a most perfect pairing. Make an excellent base or topping for salads by adding microgreens. Mix them with other greens or use them alone for a vibrant, nutrient-rich salad that’s anything but ordinary. Pair with a light vinaigrette, like this Lemon Basil Vinaigrette, and a vibrant Basil Berry Salad for a satisfying meal.
8. Sautéed
If you love to sauté vegetables as much as I do, you’ll enjoy adding a more hearty microgreen, like sunflower sprouts, to the dish. Sauté microgreens with garlic and a touch of olive oil for a quick, flavorful side dish. This simple preparation enhances their natural flavor and makes for a delicious, healthy accompaniment to any meal.
9. Nourish Bowls
Top your nourish bowls with a generous handful of microgreens for added texture and nutrition. They pair well with grains, roasted veggies, and protein sources like tofu, chicken, or beans, making your bowl as healthy as it is delicious. Better yet, give this Purple Goddess Power Bowl a try.
10. Avocado Toast
This one may be obvious, but you’ll definitely take your avocado toast to the next level by topping it with microgreens. The combination of creamy avocado, crunchy toast, and fresh microgreens is a delectable match. Add a sprinkle of sea salt and a squeeze of lemon for extra zing. Yum!
11. Soups + Stews
The Roasted Garlic and Watercress Soup with Lemon Creme Fraiche that’s pictured above is begging for an extra dose of microgreens. Garnish any of your soups with a handful of microgreens for an extra burst of color and nutrients. Whether it’s a hearty tomato soup or a creamy potato leek, microgreens add a fresh, vibrant touch to warm, comforting bowls.
12. On Eggs
Microgreens are a fantastic addition to any egg dish. Whether you’re making scrambled eggs, an omelets, or poached eggs, sprinkle microgreens on top for a burst of flavor and color that perfectly complements the richness of the eggs.
13. As a Garnish
Use microgreens as a garnish to elevate the presentation and nutrition of any dish, as demonstrated in the Za’atar Carrot and Quinoa Pilaf pictured above. Sprinkle the greens over pastas, casseroles, roasted meats, or even scrambled eggs. Their vibrant green color and fresh flavor make any meal look gourmet.
Incorporating microgreens into your diet is a simple and delicious way to boost your nutrition and elevate your meals. Whether you’re topping pizzas, blending them into smoothies, or adding a fresh garnish to your favorite dishes, these tiny greens offer a versatile, nutrient-packed addition to any recipe.
Go ahead and get creative—there’s no limit to the delicious possibilities microgreens can bring to your table!
Sources Cited in This Article:
- University of Maryland, Division of Research: UMD Researchers Find Microgreens Have Levels of Nutrients
*Medical Disclaimer: All content and information on this website is for informational purposes only and does not constitute medical advice. Always consult a medical professional or healthcare provider if you are seeking medical advice, diagnosis or treatment. Sweet New Roots, LLC is not liable for risks or issues associated with using or acting upon the information on this website.
