24 Nutritious Microgreen Recipes To Brighten Up Your Day (2024)

Versatile, flavorful, and beautiful, these microgreen recipes use those tiny gourmet greens in creative ways. Discover the many ways you can enjoy microgreens in your home cooking with these delicious recipes.

24 Nutritious Microgreen Recipes To Brighten Up Your Day (1)

Microgreens have this reputation of being fine dining, but I’m here to tell you that’s nonsense! Now available at grocery stores and local markets, there are many types of microgreens out there ready for home cooks to whip into beautiful dishes too.

As tiny seedlings of more mature vegetables and herbs, microgreens are a great way to pack intense flavor into your cooking. Micro basil is like a potent punch of basil flavor that your Caprese salad will love. Below you’ll find tons of amazing recipes to inspire you to bring a little seasonal, gourmet flair to your cooking.

How to store microgreens

Since microgreens are the baby forms of plants, they’re pretty delicate. Learning to store them perfectly is a great way to maximize your purchase and make sure they’re ready when you are.

  • Keep them loosely packed – Don’t cram them into a small bowl, give them room to breathe in a larger one to avoid wilting and sogginess.
  • Store them between layers of slightly damp paper towels – This provides just enough moisture to keep them fresh and crisp. Keep greens in single layers between each towel.
  • Prep them last minute – wait to wash them until you’re ready to cook, then pat them dry gently, and keep them loosely under a slightly damp paper towel. This will keep them from wilting before you’re ready to eat.

With these tips, they should keep well in the fridge for about one week, giving you plenty of time to whip up one (or more) of these fantastic microgreen recipes.

1. Microgreen Salad with Peaches & Avocado

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This seasonal microgreen salad is a great way to highlight summer produce while enjoying healthy greens that can grow year around. With fresh peaches, nuts, salty cheese and an easy homemade dressing, you’ll fall in love with microgreens as your new salad go to.

Recipe by: Yummy Addiction

2. Stir Fried Pea Shoots with Garlic

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If you are looking for the easiest way to bring a side of vegetables to the table, these Stir Fried Pea Shoots with Garlic are sure to please.

Recipe by: Wok and Kin

3. Pea Shoots Pasta

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Simple Pea Shoots Pasta recipe that’s delicious and healthy! Farfalle pasta is mixed with pea shoots, peas and Parmesan cheese.

Recipe by: Brooklyn Farm Girl

4. Asparagus Shallot Tart

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An easy savory tart made with a 6 ingredient gluten-free, grain-free, vegan crust topped with vegan ricotta cheese, fresh asparagus, shallots, chives, and microgreens.

Recipe by: Healthy Little Vittles

5. Avocado Breakfast Skillets

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Fresh avocado, radish, and microgreens, this super quick and easy breakfast skillet for two is light and delicious!

Recipe by: Now From Scratch

6. Baked Potato Rounds with Edamame Hummus + Microgreens

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These gf + vg baked potato rounds are topped with edamame hummus, microgreens, sesame seeds, and fresh chives for an easy crowd pleaser!

Recipe by: Healthy Little Vittles

7. Green Goddess Avocado Toast

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Basic avocado toast topped with microgreens, hemp seeds and basil cashew cream. It’s the perfect breakfast or snack full of healthy fats.

Recipe by: Nourished By Nutrition

8. Black Rice and Pea Shoot Salad with Tamari Roasted Cashews

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Exotic nutritious black rice and curly jade green pea shoots, with bright carrot slivers, green onions, and tamari-roasted cashews, all tossed in a zesty dressing of lime juice and toasted sesame oil–you are going to love love love this vibrant black rice and pea shoot salad!

Recipe by: Letty’s Kitchen

9. Grilled Zucchini and Corn Salad with Pea Shoots

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Zucchini and corn are charred on the grill and then tossed in a zesty vinaigrette with fresh pea shoots for a refreshing summer salad.

Recipe by: Her Mise en Place

10. Veggie Pitas with Hummus

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Veggie Pitas with Hummus. Packed with flavor and texture, the veggie sandwich is the perfect light and healthy lunch.

Recipe by: Kitschen Cat

11. Simplest Fruit And Microgreen Salad

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Are you looking for an awesome fruit salad? What about one that also included healthy microgreens? You have got to try this.

Recipe by: A Red Spatula

12. Olive Tapenade Crostini with Sunny Egg

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Olive Tapenade Crostini with Sunny Egg, a simple French breakfast of toast with olive and caper tapenade, microgreens, and sunny eggs.

Recipe by: Fork in the Road

13. Leftover Steak Salsa Verde Tacos

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The perfect taco for leftover steak or leftover brisket. Served with roasted tomatillo salsa, pickled radish and microgreen.

Recipe by: Healthfully Ever After

14. Springtime Savory Oatmeal Recipe

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Springtime comfort food at its finest. Savory oatmeal with mushrooms, dandelion greens, pea shoots, and tempeh bacon.

Recipe by: Mid-Life Croissant

15. Cream Cheese Avocado Toast with Poached Eggs

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This avocado toast is dressed up with a smear of cream cheese, heirloom tomatoes, poached eggs, and microgreens!

Recipe by: Spices in My DNA

16. Spring Green Smoothie with Pea Shoots

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Chock-full of healthy ingredients and almost-like-a-milkshake delicious, this spring green smoothie with pea shoots is a true nutritional powerhouse.

Recipe by: The Loopy Whisk

17. Sweet Potato Hash Egg Skillet with Microgreens

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This sweet potato hash skillet is a play on the traditional egg and potato breakfast. The hash is full of flavor and makes for the perfect, hearty breakfast.

Recipe by: Naturally Ella

18. Peach Ricotta Pizza with Spicy Microgreens

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The pizza is super cheesy (in a good way, duh), a tad sweet with a little tang from the balsamic glaze and sprinkled with a greens!

Recipe by: How Sweet Eats

19. Green Goddess Salad with Cashew Basil Dressing

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This Green Goddess Salad contains fresh peas, cucumbers, green onions, microgreens and kale massaged with a creamy cashew basil dressing.

Recipe by: Murielle Banackissa

20. Shrimp and Sweet Pea Shoots Fried Rice

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This Shrimp and Sweet Pea Shoots Fried Rice is the ultimate easy one-pot meal: proteins, veggies, and grains all thrown together and cooked in a matter of mere minutes.

Recipe by: Mommy’s Home Cooking

21. Simple Lemon Pasta with Parmesan and Pea Shoots

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Fresh spring pea shoots, spaghetti noodles, and a simple lemon sauce with pepper and parmesan cheese pack this pasta recipe with a ton of flavor.

Recipe by: Life As A Strawberry

22. Lemon Risotto with Pea Shoots

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This delicious Lemon Risotto is a wonderful meatless main dish or enjoy it as side dish with any meat, fish or seafood!

Recipe by: Seasons and Suppers

23. Peach and Goat Cheese Pita Pizza with Microgreens

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Pita pizza with goat cheese, microgreens, and peaches may seem fancy, but it takes just 15 minutes and 6 ingredients to make!

Recipe by: Cozy Peach Kitchen

24. Shaved Zucchini Salad Recipe

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This shaved zucchini salad recipe combines lemon, goat cheese, microgreens, and toasted pine nuts for an exquisite and luscious side dish.

Recipe by: This Healthy Table

24 Nutritious Microgreen Recipes To Brighten Up Your Day (2024)

FAQs

24 Nutritious Microgreen Recipes To Brighten Up Your Day? ›

Chive Microgreens

They are nutrient powerhouses that have numerous anti-inflammatory and antioxidant properties as well as a good amount of vitamins.

What's the most nutritious microgreen? ›

10 Healthiest Microgreens
  • Broccoli.
  • Watercress.
  • Red Cabbage.
  • Kale.
  • Spinach.
  • Sunflower.
  • Pea.
  • Radish.
Jun 29, 2023

Which microgreen is best for inflammation? ›

Chive Microgreens

They are nutrient powerhouses that have numerous anti-inflammatory and antioxidant properties as well as a good amount of vitamins.

How much microgreens should you eat a day? ›

While there's no strict guideline on the exact amount of microgreens one should consume daily, here are some general recommendations: For General Health and Nutrition: A serving size of 1-2 cups of microgreens daily can be a great addition to your meals.

Are microgreens actually healthy? ›

Early research has indicated that microgreens contain up to 40% more phytochemicals (beneficial nutrients and components) than their full-grown counterparts. Though these little greens are small in stature, they contain extremely high levels of powerful vitamins, minerals, and health-supporting components.

Do microgreens detox your body? ›

Microgreens play a significant role in body detoxification by providing a rich source of antioxidants, phytonutrients, and chlorophyll, neutralizing harmful free radicals and facilitating liver function.

What microgreens are good for your eyes? ›

Lutein is a powerful antioxidant found in spinach, broccoli, dandelion and cress microgreens. It may be especially beneficial for eye health in older adults. Studies show that lutein may improve or prevent age-related macular disease.

Which microgreen has the most protein? ›

For instance, sunflower shoot microgreens are high in protein and essential amino acids, while red cabbage microgreens are rich in antioxidants. By adding microgreens to your sushi or rice rolls, you can create a nutrient-dense meal that supports your overall health and well-being.

Which microgreens are best for hair growth? ›

Regarding hair health, microgreens like broccoli and sunflower stand out for their rich content of vitamins A, C, and E, which are essential for hair growth and strength.

When should you not eat microgreens? ›

Taking Precautions. You can consider microgreens safe to eat. But, as with any “raw food”, pregnant women, the elderly, young children, and people with weakened immune systems are at risk of serious illnesses, life-threatening infections and other complications.

Is it okay to eat microgreens everyday? ›

Yes, you can eat microgreens every day as part of a balanced diet. However, it's important to remember that microgreens should not be the sole source of nutrients in your diet and should be consumed in addition to other fruits, vegetables, whole grains, and lean proteins.

Which microgreens have magnesium? ›

Radish microgreens are a rich magnesium source, considered the fourth most abundant mineral in the body. The good news is that radish microgreens contain 44 mg of magnesium, which translates to 11% of the RDA. Phosphorus: Radish microgreens deliver 113 mg of phosphorus or 11% of the RDA.

Can you live off microgreens? ›

Q: Can you survive on just microgreens? A: Microgreens are packed full of vitamins and minerals. Compared to fully grown crops, they contain 4 to 40 times the nutrients. But I wouldn't recommend a diet that exclusively consists of microgreens.

Do you have to wash microgreens? ›

You should rinse your microgreens. Yes, I know it is easier to just eat out of the package (or right out of the living tray), but your really do want to rinse them off anyway.

Is it possible to eat too many microgreens? ›

Tasty foods can make you overeat. So, you should be aware that some vitamins and minerals have a maximum daily dose to prevent bad effects like nausea and diarrhea. However, you would have to eat 20-plus pounds of microgreens a day for a week to reach levels that could cause you any potential life-threatening harm.

Which is more nutritious broccoli sprouts or broccoli microgreens? ›

Additionally, sprouts are better sources of amino acids, pectins and sugars than microgreens. Microgreens were characterized by high content of carotenoids and chlorophylls, and organic acid, without any sugars, exhibiting higher anti-diabetic and anti-cholinergic activity than sprouts.

Is it good to eat microgreens everyday? ›

Yes, you can eat microgreens every day as part of a balanced diet. However, it's important to remember that microgreens should not be the sole source of nutrients in your diet and should be consumed in addition to other fruits, vegetables, whole grains, and lean proteins.

What microgreens have the highest yield? ›

Estimated Yield
MicrogreenYield/tray (g)Yield/tray (lb)
Red Cabbage106.10.23
Ruby Red Chard70.60.16
Chinese Cabbage (Kogane)119.80.26
Cilantro46.80.1
14 more rows
Mar 14, 2023

Which microgreens are high in antioxidants? ›

Asteraceae microgreens, such as chicory and lettuce, appear to be high in vitamin A, or carotenoid antioxidants. Details about using microgreens to treat or prevent specific diseases are not yet available, but scientists are looking into their possible benefits.

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