Looking for fresh ways to add flavor, color, and nutrition to everyday meals? Microgreens are tender young greens harvested just days after germination, and they are packed with vitamins, minerals, and antioxidants. Because of their concentrated taste and delicate texture, they make a versatile addition to breakfasts, lunches, dinners, and even snacks.
From topping pizzas and sandwiches to blending into smoothies or folding into stir-fries, microgreens can elevate simple recipes into something special in just minutes. In this guide, you’ll discover 40 delicious and healthy microgreens food ideas, all easy to prepare and full of inspiration for every occasion.
Whether you grow them at home or buy them locally, microgreens can transform the way you cook and eat.
1. Scrambled Eggs with Microgreens and Feta
Why this works
Soft curds of egg carry flavor well and the gentle heat keeps the greens bright. Feta adds salt and tang so you can season the eggs less aggressively. This idea appears repeatedly in the sources because it is fast enough for a weekday morning and satisfying enough to feel like a real meal.
Choose your greens
Arugula and kale microgreens were shown piled over eggs for breakfast. You can mix in a small handful of radish microgreens for a peppery pop or go with pea shoots if you prefer something sweeter.
Ingredients
4 large eggs
Crumbled feta to taste
1 cup mixed microgreens such as arugula, kale, radish, or pea shoots
1 tablespoon butter or olive oil
Salt and pepper to taste
Steps
Beat the eggs until well combined and lightly seasoned.
Warm a nonstick pan over medium low heat with butter or oil.
Pour in the eggs and sweep slowly with a spatula, letting soft curds form. Take the pan off the heat when the eggs still look slightly glossy.
Scatter feta over the eggs.
Top generously with microgreens and a twist of black pepper. The residual heat will relax the greens without cooking them.
Variations and tips
If you like extra richness, fold in a spoon of crème fraîche just before removing the eggs from the heat.
For a heartier plate, add toasted sourdough and spoon warm cherry tomatoes on the side, echoing the salad idea that pairs microgreens with tomatoes and beans for dinner later in the day.
Keep salt light until after you add feta since the cheese seasons the dish.
2. Eggs Benedict with Microgreens and Mushrooms
Why this works
Classic eggs Benedict is rich. Microgreens lift the plate with fresh aroma and crunch. Several sources plated Benedict with sautéed mushrooms and a handful of greens, a smart way to introduce earthy depth and a fresh finish.
Ingredients
2 English muffins split and toasted
4 slices Canadian bacon or sautéed mushrooms for a vegetarian version
4 eggs for poaching
1 cup mixed microgreens such as pea shoots and broccoli microgreens
Salt and pepper
Quick blender hollandaise
2 egg yolks
2 teaspoons lemon juice
A pinch of salt
6 tablespoons melted butter kept warm
Blend yolks, lemon juice, and salt until light. With the blender running, stream in the warm butter until thick and glossy. Adjust lemon to taste.
Steps
Bring a wide pan of gently simmering water to a bare bubble.
Crack each egg into a small cup and slide into the water. Poach until whites are set and yolks soft, about three minutes.
Warm the bacon or sauté sliced mushrooms with a pinch of salt until browned.
Set bacon or mushrooms on toasted muffins. Top with a poached egg. Spoon on hollandaise.
Finish with a generous crown of microgreens. Serve immediately.
Variations and tips
Use a mix that includes radish microgreens if you like a little heat against the butter sauce.
Add a layer of wilted spinach under the egg for a Florentine style stack, then finish with microgreens on top for freshness.
A side of crisp hash browns pairs well, a combination shown with Benedict in the sources.
3. Sunny Side Eggs Over a Bed of Microgreens
Why this works
Placing eggs directly on raw microgreens softens the greens gently as the yolk breaks. It is quick, beautiful, and uses the serving tip emphasized across multiple sources. Add the greens after cooking rather than in the pan.
Ingredients
2 large eggs
1 cup microgreens such as pea shoots, sunflower, or broccoli microgreens
1 tablespoon olive oil or butter
Flaky salt and freshly ground pepper
Optional toppings such as shaved parmesan or a spoon of warm salsa
Steps
Heat a small skillet over medium heat with oil or butter.
Crack in the eggs and lower the heat. Cook until whites set and edges are crisp while yolks remain liquid.
Pile microgreens on a plate. Slide the eggs on top.
Season with salt and pepper. Add any optional toppings.
Pairing ideas
Serve with sweet potato toasts, a preparation featured in the sources. Roast thick slices with oil, cinnamon, and garlic powder until tender. Spread with hummus or peanut butter, add avocado, and top with extra sprouts for a complete breakfast.
4. Paneer Bhurji with Microgreens
Why this works
This Indian style scramble is a natural home for microgreens. The paneer brings protein, the vegetables add color and moisture, and the greens fold in off the heat so they keep their character. One source pairs it with cumin scented rice and even rounds out the meal with a mild chicken curry in coconut gravy for a fuller spread.
Ingredients
1 tablespoon ghee
1 onion chopped
One quarter teaspoon salt adjusted later
1 tomato chopped
1 green chili chopped
1 green bell pepper chopped
2 tablespoons water
200 grams paneer crumbled and soaked in hot water for thirty minutes before use
Half cup microgreens such as pea shoots or any tender variety
Coriander leaves chopped
Steps
Warm ghee in a pan and sauté the onion with salt until translucent.
Add tomato and cook for about five minutes until soft.
Add green chili and bell pepper. Splash in two tablespoons of water to help the vegetables soften without sticking.
Stir in the crumbled paneer and cook briefly until heated through.
Turn off the heat. Fold in microgreens and coriander so the residual warmth relaxes the greens without cooking them.
Serving suggestion
Serve with jeera rice. The rice can be cooked with whole spices such as cumin, bay leaf, cardamom, cloves, black peppercorns, and a cinnamon stick. Finish the rice with microgreens and coriander off the heat, then garnish with fried onions, roasted cashews, and a squeeze of lime. Together, the rice and paneer create a balanced lunch or dinner, with carbohydrates and fiber from the rice, protein from the paneer, and brightness from the greens.
Practical notes from the sources
Pea shoots and fenugreek greens were highlighted as favorites for this style of meal.
Handling greens off the heat is a repeating recommendation and works especially well here.
If you prepare a coconut based chicken curry to serve on the side, keep the spicing gentle so the fresh flavor of the greens still shines.
5. Avocado Toast with Radish or Kale Microgreens
Why this works
Avocado toast is a blank canvas. Adding radish microgreens introduces a peppery edge, while kale microgreens bring earthiness and a boost of texture. The creamy avocado balances the sharpness of the greens, making this a balanced breakfast or light snack.
Ingredients
2 slices whole grain or sourdough bread
1 ripe avocado
Juice of half a lemon
Salt and pepper to taste
1 cup radish microgreens or kale microgreens
Optional toppings: sesame seeds, chili flakes, or crumbled feta
Steps
Toast the bread until crisp and golden.
Mash avocado with lemon juice, salt, and pepper.
Spread evenly over the toast.
Pile radish or kale microgreens generously on top.
Sprinkle optional toppings for extra flavor and crunch.
Serving tip
This dish pairs beautifully with a boiled egg on the side. It’s quick, nutrient dense, and colorful enough to look restaurant-worthy at home.
6. Microgreens Smoothie with Banana, Spinach, and Wheatgrass
Why this works
Greens blend seamlessly into smoothies, especially when paired with fruit. Wheatgrass sprouts, spinach, and pea shoots add chlorophyll, fiber, and vitamins without overpowering sweetness. Several sources suggested banana as a base because it softens the flavor and creates creaminess.
Ingredients
1 ripe banana
½ apple, chopped
50 grams baby spinach
A handful of wheatgrass microgreens
⅓ cup water or milk of choice
Optional: 1 teaspoon honey or maple syrup
Steps
Add banana, apple, spinach, wheatgrass, and water to a blender.
Blend until smooth and creamy.
Taste and adjust sweetness with honey or maple syrup if desired.
Serve immediately for maximum freshness.
Variation
Add chia seeds or ground flax for extra fiber. Frozen mango also works well for tropical flavor.
7. Breakfast Wrap with Black Bean Salsa and Spicy Microgreens
Why this works
Wraps make an easy grab-and-go breakfast. Black beans provide plant protein and fiber, while a spicy microgreens blend (arugula, radish, broccoli) adds brightness and heat. Chef Dee prepared this style of wrap using a microgreens salsa blend that gave vegetarian food a bold edge.
Ingredients
1 large whole wheat or spinach tortilla
½ cup black bean salsa (beans, tomatoes, onion, cilantro, lime)
½ cup mixed microgreens (spicy blend: arugula, radish, broccoli)
1 tablespoon olive oil
Optional: shredded cheese, avocado slices, or scrambled eggs
Steps
Warm the tortilla slightly to make it flexible.
Spread black bean salsa across the center.
Add cheese or avocado if using.
Top with a generous layer of microgreens.
Roll tightly and cut in half.
Serving tip
This wrap works well cold or warmed on a skillet for a crisp outer layer. Pair it with fresh fruit for a complete breakfast.
8. Sweet Potato Toast with Avocado and Sprouts
Why this works
Replacing bread with roasted sweet potato slices creates a gluten-free alternative while adding natural sweetness. Microgreens, avocado, and sprouts balance the dish with freshness and crunch. It was highlighted in the sprout recipes list as a fun and healthy snack or breakfast.
Ingredients
1 large sweet potato
1 tablespoon olive oil
Pinch of salt, pepper, cinnamon, and garlic powder
½ avocado, sliced
½ cup microgreens or sprouts
Optional: drizzle of maple syrup or honey
Steps
Wash the sweet potato thoroughly and slice into 1 cm thick slabs.
Brush with olive oil and sprinkle with salt, pepper, cinnamon, and garlic powder.
Bake at 225°C (435°F) for 15 to 20 minutes until tender but firm.
Spread avocado slices on top of each roasted slab.
Top with microgreens and finish with maple syrup or honey.
Serving tip
Serve as a light breakfast or snack plate. Add a boiled egg on the side for extra protein.
9. Soup Garnished with Microgreens
Why this works
Soup gains freshness when finished with a handful of microgreens. Chicken tortilla soup, kimchi broth, or simple vegetable soups all benefit from the crunch and nutrition. Microgreens should be sprinkled on after ladling the soup into bowls.
Ingredients
1 bowl of your favorite soup (chicken tortilla, vegetable, or miso)
½ cup microgreens such as mustard, radish, or pea shoots
Steps
Prepare soup base and ladle into serving bowls.
Top each bowl with freshly snipped microgreens.
Serve hot so the greens soften slightly but retain freshness.
Variation
For spicy broths like kimchi soup, use mung bean sprouts. For creamy soups like potato or tomato, radish or cabbage microgreens add balance.
10. Chicken Wrap with Hummus and Microgreens
Why this works
A wrap layered with hummus, lean chicken, and microgreens makes a light yet satisfying lunch. The hummus provides creamy protein, and the microgreens add crunch and flavor variety.
Ingredients
1 large tortilla or flatbread
2 tablespoons hummus
½ cup shredded cooked chicken or turkey
½ cup microgreens such as mustard, red cabbage, or pea shoots
Slices of cucumber or tomato
Steps
Spread hummus over the tortilla.
Add shredded chicken in the center.
Layer cucumber or tomato slices.
Top generously with microgreens.
Roll tightly, slice in half, and enjoy.
Serving tip
For vegetarians, omit the chicken and use grilled veggies or roasted chickpeas instead.
11. Microgreens Salad with Beans and Tomatoes
Why this works
A salad of microgreens, beans, and cherry tomatoes makes a balanced dish with protein, fiber, and freshness. Adding black beans or chickpeas turns this into a filling lunch.
Ingredients
1 cup mixed microgreens (radish, kale, pea, and mustard)
½ cup cooked black beans or chickpeas
½ cup cherry tomatoes, halved
2 tablespoons olive oil
Juice of half an orange or lemon
Salt and pepper to taste
Steps
Combine beans, tomatoes, and microgreens in a large bowl.
Whisk olive oil with orange juice, salt, and pepper for a quick dressing.
Pour dressing over salad and toss gently.
Serve immediately.
Variation
Top with crumbled feta or roasted nuts for extra texture.
12. Beef Stir-Fry with Pea Shoots
Why this works
Pea shoots are tender yet hearty, making them ideal for stir-fry. Quick cooking keeps them bright while absorbing garlic and soy flavors. This style of dish appeared in multiple sources where beef was marinated then tossed with greens at the end.
Ingredients
100 grams beef filet, thinly sliced
1 tablespoon oyster sauce
A pinch of salt, sugar, and pepper
1 teaspoon olive oil
½ teaspoon baking soda (optional for tenderizing)
1 garlic clove, minced
1 cup pea shoots or microgreens
Steps
Marinate beef with oyster sauce, salt, sugar, pepper, and a drizzle of oil. Let rest 15 minutes.
Stir-fry beef quickly in a hot pan until browned.
Add garlic and cook for 30 seconds.
Turn off the heat and fold in pea shoots or microgreens. Toss to combine.
Serve immediately with steamed rice.
Serving tip
Add sesame seeds and chopped scallions on top for extra flavor.
Perfect — let’s continue with the next eight recipes and ideas, keeping them rich in detail, human in tone, and drawn from the meal examples we’ve collected.
13. Veggie Stir-Fry Noodles with Microgreens
Why this works
Noodle stir-fries are fast, colorful, and endlessly adaptable. Microgreens add the finishing layer of freshness, making a simple weeknight stir-fry taste bright and restaurant-style. This dish echoes several plates shown with egg noodles, vegetables from the fridge, and a generous topping of greens.
Ingredients
200 g egg noodles or rice noodles
1 cup mixed vegetables such as bell peppers, carrots, broccoli florets
1 onion, sliced
2 cloves garlic, minced
2 tablespoons soy sauce
1 teaspoon sesame oil
1 tablespoon vegetable oil
1 cup mixed microgreens such as broccoli, radish, or pea shoots
Steps
Cook noodles according to package directions and set aside.
Heat oil in a wok or large pan. Add onion and garlic, stir-fry until aromatic.
Add vegetables and cook for 4 to 5 minutes until crisp-tender.
Toss in cooked noodles, soy sauce, and sesame oil. Stir to combine.
Turn off the heat and fold in microgreens. Serve immediately.
Serving tip
Top with roasted peanuts or sesame seeds for crunch. The warmth of the noodles gently softens the greens without overcooking.
14. Grilled Chicken Breast with Tomato Sauce and Pea Shoots
Why this works
Plain chicken breasts can be dry, but when paired with a bright tomato sauce and fresh microgreens, the meal transforms into something elegant and nourishing. This approach mirrors several market-inspired plates with meat, sauce, and greens to finish.
Ingredients
2 boneless chicken breasts
1 tablespoon olive oil
Salt and pepper to taste
1 cup tomato sauce (homemade or store-bought)
1 cup pea shoots or broccoli microgreens
Fresh basil or parsley for garnish
Steps
Season chicken breasts with salt and pepper.
Grill or pan-sear with olive oil until fully cooked.
Warm tomato sauce and spoon over chicken.
Scatter pea shoots on top just before serving.
Garnish with fresh herbs if desired.
Serving tip
Pair with roasted potatoes or a simple green salad. The pea shoots bring a sweet contrast to the acidity of the tomato sauce.
15. Japanese Kani Salad with Microgreens
Why this works
Kani salad is light and refreshing. The sweetness of crab sticks, corn, and mayonnaise dressing is balanced by crisp microgreens. This dish was highlighted for its visual appeal as much as its flavor.
Ingredients
1 cup shredded crab sticks (or cooked crab meat)
½ cup corn kernels
½ onion, finely diced
2 tablespoons mayonnaise
1 teaspoon Dijon mustard
1 teaspoon lemon juice
Salt and pepper to taste
½ cup radish or alfalfa microgreens
Optional: black sesame seeds
Steps
Mix mayonnaise, mustard, and lemon juice into a smooth dressing.
Combine crab, onion, and corn in a bowl.
Fold in the dressing and season lightly.
Top with radish microgreens and sprinkle with sesame seeds.
Serving tip
Serve chilled as a side salad or light lunch. The peppery greens contrast beautifully with the creamy dressing.
16. Paneer and Jeera Rice with Pea Microgreens
Why this works
Pairing spiced rice with paneer scramble creates a satisfying vegetarian meal. Microgreens elevate both the rice and the paneer, offering brightness and freshness to complement the spices.
Ingredients for Jeera Rice
1 cup basmati rice, soaked 30 minutes
1 bay leaf, 2 teaspoons cumin seeds, 3 cloves, 3 black peppercorns, 1 small cinnamon stick
¼ cup cashews
1 onion, sliced
½ green chili, chopped
¼ cup green bell pepper
½ cup pea microgreens
1 tablespoon ghee
Salt to taste
Steps for Jeera Rice
Cook soaked rice in salted water until firm and drain.
Heat ghee, roast cashews until golden, set aside.
Add cumin, bay leaf, and spices to the ghee, toast until aromatic.
Add onion, chili, and bell pepper, cook until translucent.
Stir in rice and cook covered for 5 minutes.
Turn off heat and fold in microgreens and coriander. Garnish with cashews and fried onions.
Pairing with Paneer Bhurji
Serve jeera rice alongside paneer bhurji enriched with microgreens (see recipe earlier). Together, they form a balanced Indian lunch or dinner.
17. Microgreens on Sandwiches, Burgers, and Wraps
Why this works
Instead of lettuce, microgreens add sharper flavors and higher nutrient density. They fit well in hot sandwiches, wraps, and even gourmet burgers, as noted in multiple examples.
How to use
On burgers: crown with radish or mustard microgreens for a peppery punch.
In wraps: layer hummus, chicken or turkey, and microgreens for freshness.
On sandwiches: open-faced with avocado, tomato, and cheese plus a handful of greens.
Tip
Always add microgreens last, after cooking meats or warming wraps, so they keep their fresh crunch.
18. Sloppy Joe Topped with Microgreens
Why this works
Sloppy Joes are hearty, rich, and saucy. Adding microgreens balances the dish with freshness. One grower demonstrated topping a farmers-market-style sandwich with microgreens for a surprising lift.
Ingredients
Ground turkey or beef Sloppy Joe filling
Freshly baked artisan bread or buns
1 cup broccoli or mustard microgreens
Grated parmesan (optional)
Steps
Prepare your Sloppy Joe mixture with ground meat, onions, tomatoes, and seasoning.
Pile filling onto bread slices or buns.
Top with microgreens and a dusting of parmesan.
Serving tip
Use crusty bread for sturdiness. The greens cut through the richness while parmesan adds salty depth.
19. Open-Faced Egg Sandwich with Microgreens
Why this works
Open-faced sandwiches allow the greens to shine visibly while keeping the meal light. A fried or boiled egg pairs beautifully with the fresh crunch of microgreens.
Ingredients
1 slice rustic bread
1 egg, fried or boiled
½ avocado or tomato slices (optional)
½ cup mixed microgreens
Salt and pepper
Steps
Toast the bread lightly.
Add avocado or tomato slices if using.
Top with egg and season.
Crown the sandwich with microgreens.
Serving tip
Great as a quick breakfast or light lunch. Works with radish or alfalfa sprouts for heat and crunch.
20. Microgreens Pasta Toss
Why this works
Microgreens stirred into pasta just before serving add freshness, color, and extra nutrients. Their delicate texture contrasts nicely with warm noodles and sauce.
Ingredients
200 g pasta of choice
1 cup cherry tomatoes, halved
2 tablespoons olive oil
1 garlic clove, minced
½ cup grated parmesan
1 cup pea or broccoli microgreens
Salt and pepper
Steps
Cook pasta until al dente.
In a pan, sauté garlic and tomatoes in olive oil.
Toss pasta into the pan and combine.
Remove from heat, stir in parmesan and microgreens.
Season and serve.
Serving tip
Use radish or red cabbage microgreens for a peppery kick with creamy pasta sauces.
21. Pizza Topped with Fresh Microgreens
Why this works
Pizza is rich and baked at high heat, which can dull delicate greens. Adding microgreens after baking keeps them crisp and bright. Broccoli, radish, or red cabbage microgreens pair beautifully with melted cheese and savory toppings.
Ingredients
1 prepared pizza with your favorite toppings
1 cup fresh microgreens (broccoli, radish, or red cabbage)
Steps
Bake pizza as usual.
Remove from oven and immediately scatter fresh microgreens on top.
Slice and serve while the greens are still vibrant.
Tip
Try arugula or mustard microgreens for a peppery finish on veggie pizzas.
22. Salad Rolls with Microgreens
Why this works
Rice paper wraps filled with noodles, vegetables, and herbs are refreshing and customizable. Microgreens add bulk and crispness, making each bite colorful and nutrient-rich.
Ingredients
Rice paper sheets
Cooked vermicelli noodles
1 cup mixed microgreens
Vegetables such as cucumber, carrots, and mango
Protein of choice such as shrimp, tofu, or chicken
Peanut dipping sauce
Steps
Soak rice paper in warm water until pliable.
Layer noodles, vegetables, protein, and a large handful of microgreens.
Fold tightly into rolls.
Serve with peanut sauce.
Variation
Serve as a DIY family meal, where everyone builds their own rolls.
23. Roasted Cauliflower Salad with Microgreens and Yogurt Dressing
Why this works
Roasting cauliflower caramelizes it, creating a nutty, sweet base. Microgreens balance this with freshness. A yogurt-lemon dressing ties everything together.
Ingredients
2 small cauliflowers, cut into florets
2 tablespoons coconut oil
1 cup microgreens (radish or mustard)
3 tablespoons yogurt
1 tablespoon lemon juice
1 tablespoon olive oil
Salt and pepper
Steps
Toss cauliflower in coconut oil and roast at 200°C for 20–25 minutes until golden.
Mix yogurt, lemon juice, olive oil, salt, and pepper into a dressing.
Serve roasted cauliflower topped with microgreens and dressing.
Tip
Radish microgreens add a peppery note that complements the yogurt tang.
24. Seitan Ribs with Microgreen Salad
Why this works
Plant-based ribs are hearty and rich, so pairing them with a fresh microgreen salad lightens the plate. This style was shown with baked vegan ribs, roasted potatoes, and a salad of mixed greens.
Ingredients
Prepared seitan ribs (homemade or store-bought)
Baked potato or roasted corn
1 cup mixed microgreens
Simple vinaigrette (olive oil, lemon juice, salt, pepper)
Steps
Bake or grill seitan ribs until caramelized.
Serve with baked potato or corn.
Mix microgreens with vinaigrette and plate alongside.
25. Kimchi Soup with Mung Bean Sprouts
Why this works
Kimchi broth is spicy and tangy. Adding mung bean sprouts at the very end keeps them crisp, giving the soup texture and freshness.
Ingredients
1 cup chopped kimchi
½ shallot, diced
1 teaspoon sugar
2 cups water or broth
2 teaspoons kimchi marinade
1 cup mung bean sprouts
Sliced scallions for garnish
Steps
Sauté shallot and kimchi with sugar.
Add water and kimchi marinade, bring to a boil.
Season to taste and turn off heat.
Stir in mung bean sprouts and let sit one minute.
Serve hot, garnished with scallions.
26. Gourmet Salad with Parmesan and Market Bread
Why this works
A generous salad with microgreens, cheese, and artisan bread makes a satisfying dinner. The combination of fresh greens and rustic market ingredients was highlighted in several shared meals.
Ingredients
2 cups mixed microgreens (radish, kale, mustard, pea)
½ cup cherry tomatoes
¼ cup parmesan shavings
Slices of artisan bread
Olive oil and balsamic vinegar
Steps
Toss microgreens and tomatoes in olive oil and balsamic.
Top with parmesan shavings.
Serve with slices of crusty bread.
Tip
Pair with grilled chicken or schnitzel for a fuller meal.
27. Balsamic-Marinated Chicken with Cheese and Microgreens
Why this works
Marinating chicken in balsamic vinegar infuses it with tangy sweetness. Microgreens and tomatoes balance the richness of melted cheese.
Ingredients
2 chicken breasts
2 tablespoons balsamic vinegar
1 tablespoon olive oil
Salt and pepper
½ cup cherry tomatoes
½ cup cheese (mozzarella or parmesan)
1 cup microgreens
Steps
Marinate chicken in balsamic, oil, salt, and pepper for 20 minutes.
Grill or pan-sear until cooked.
Top with tomatoes, cheese, and microgreens.
Serve hot.
28. Pork Schnitzel with Microgreens and Feta Salad
Why this works
Crispy schnitzel paired with a light salad creates a hearty yet balanced plate. The salty bite of feta complements fresh microgreens perfectly.
Ingredients
1 pork schnitzel, breaded and fried until golden
1 cup microgreens (mustard, kale, or pea)
¼ cup feta cheese, crumbled
Olive oil and lemon juice dressing
Steps
Prepare schnitzel until crisp.
Toss microgreens with feta and dressing.
Serve schnitzel alongside or topped with the salad.
29. Christmas Salad Rolls with Microgreens and Yum-Yum Sauce
Why this works
Salad rolls at the holiday table create a fun, interactive meal. Everyone can fill their rolls with noodles, vegetables, and microgreens, then dip into sauce.
Ingredients
Rice paper sheets
Cooked noodles
Mixed microgreens
Vegetables of choice
Yum-yum sauce for dipping
Steps
Dip rice paper into warm water until flexible.
Fill with noodles, vegetables, and microgreens.
Wrap tightly and dip into yum-yum sauce.
30. Chicken and Pineapple Sandwich with Microgreens
Why this works
Sweet pineapple, savory chicken, and microgreens combine for a tropical-inspired sandwich. It’s colorful, juicy, and balanced.
Ingredients
Grilled chicken slices
Fresh pineapple chunks
1 slice rustic bread or a bun
½ cup microgreens
Optional: mayonnaise or cheese
Steps
Layer chicken and pineapple on bread.
Top with fresh microgreens.
Serve open-faced or as a sandwich.
31. Tuna-Stuffed Avocado with Radish Sprouts
Why this works
This protein-rich snack blends creamy avocado with tuna salad, lifted by the crunch of radish or alfalfa sprouts.
Ingredients
1 avocado, halved and pitted
1 can tuna, drained
2 tablespoons mayonnaise
1 teaspoon Dijon mustard
2 teaspoons lemon juice
Salt and pepper
½ cup radish or alfalfa sprouts
Steps
Mix tuna with mayonnaise, mustard, lemon juice, salt, and pepper.
Scoop mixture into avocado halves.
Top with sprouts.
32. Smoky Cheese Crisps with Microgreens
Why this works
Baked cheese crisps are crunchy, savory, and low-carb. Microgreens add freshness and texture.
Ingredients
1 cup cheddar cheese, grated
1 cup parmesan cheese, grated
1 teaspoon paprika
½ cup microgreens
Steps
Mix cheeses with paprika.
Drop spoonfuls onto baking sheet and bake at 190°C for 7–8 minutes.
Drain on paper towels.
Top with microgreens and serve.
33. Mini Wraps or Rolls with Microgreens
Why this works
Small rolls filled with hummus, vegetables, and microgreens make excellent appetizers or snacks.
Ingredients
Small tortillas or lettuce leaves
Hummus
Vegetables like cucumber and bell pepper
½ cup microgreens
Steps
Spread hummus on tortilla or lettuce.
Add vegetables and microgreens.
Roll tightly and slice into bite-sized pieces.
34. Butter Baguette with Chicken and Broccoli Microgreens
Why this works
Simple yet flavorful: crusty baguette spread with butter, topped with leftover chicken and broccoli microgreens. Perfect as a snack.
Ingredients
Slices of baguette
Butter
Leftover chicken, shredded
½ cup broccoli microgreens
Steps
Butter baguette slices.
Layer chicken and microgreens on top.
Serve as bite-sized snacks.
35. Microgreens Garnish on Sliders or Mini Burgers
Why this works
Sliders benefit from vibrant toppings. Microgreens provide both crunch and flavor contrast without overwhelming.
Ingredients
Mini burger patties and buns
Cheese and sauces of choice
½ cup microgreens
Steps
Assemble sliders with patties and toppings.
Add a pinch of microgreens on each slider.
36. Black Bean Salsa Dip with Microgreens
Why this works
Adding spicy microgreens to a black bean salsa dip creates extra freshness. Perfect for parties or as a side.
Ingredients
1 can black beans
1 tomato, diced
½ onion, diced
Juice of one lime
Salt and pepper
½ cup spicy blend microgreens
Steps
Mix beans, tomato, onion, lime juice, and seasoning.
Top with microgreens before serving.
37. Microgreens with Hummus or Dip
Why this works
The simplest way to enjoy microgreens: use them as dippers for hummus or creamy dips. This keeps their raw crunch intact.
Ingredients
1 bowl of hummus or dip of choice
1 cup microgreens (sunflower, pea, or radish)
Steps
Serve microgreens washed and patted dry.
Dip directly into hummus or pair with pita bread.
38. Microgreen Smoothies
Why this works
Adding greens like pea shoots or sunflower microgreens to fruit smoothies boosts nutrition without overpowering flavor.
Ingredients
1 banana
1 cup frozen mango
1 cup microgreens
1 cup water or milk
Steps
Blend all ingredients until smooth.
Serve immediately.
39. Infused Water with Mint or Basil Microgreens
Why this works
Microgreens like mint and basil can flavor water naturally, making hydration more enjoyable.
Ingredients
1 liter water
A handful of mint or basil microgreens
Optional: lemon slices
Steps
Add microgreens and lemon slices to water.
Chill for 30 minutes before drinking.
40. Cocktails with Microgreen Garnishes
Why this works
Microgreens can add a gourmet touch to cocktails. Basil, mint, or pea shoots work especially well as garnishes.
Example
Gin and tonic with a sprig of basil microgreens.
Mojito with mint microgreens.