Microgreens are small, tender greens harvested just days after germination, but their impact on flavor, nutrition, and presentation is far from small. Packed with vitamins, minerals, and antioxidants, they are known to contain up to forty times the nutrients of their mature counterparts.
Beyond their health benefits, microgreens add vibrant color, delicate textures, and unique flavors ranging from peppery to nutty.
Whether sprinkled over scrambled eggs, blended into smoothies, tossed into salads, or used to elevate soups, sandwiches, and pastas, these versatile greens fit easily into everyday meals. With a harvest time of only 7–10 days, they offer fresh food year-round.
Explore these delicious microgreens meal ideas and discover simple ways to make your cooking healthier, fresher, and more exciting.
20 Microgreens Meal Ideas
1. Scrambled Eggs with Microgreens
Base: 4 scrambled eggs.
Feta cheese crumbles.
Arugula microgreens.
Kale microgreens.
Finishing: sprinkle freshly cut microgreens and feta on top of the eggs before serving.
2. Chicken Tortilla Soup with Greens
Base: 2 cups chicken tortilla soup, hot.
Assorted microgreens: arugula, kale, mustard.
Finishing: scatter a handful of microgreens over the soup just before eating for freshness and flavor.
3. Beef Udon with Microgreens
Base: 100 g beef strips marinated with oyster sauce, a pinch of salt, sugar, pepper, and olive oil.
1 serving udon noodles, cooked.
Mixed vegetables such as carrots and onions.
Finishing: top the hot bowl with pea shoots or radish microgreens before serving.
4. Sunflower and Radish Salad
Base: 2 cups lettuce or spinach.
Sunflower microgreens.
Red Rambo radish microgreens.
Dressing: extra virgin olive oil, juice of ½ lemon, smoked salt.
Optional: toss with additional seasonal vegetables for variety.
5. Sweet Potato Toast with Microgreens
Base: 1 large sweet potato sliced into 1 cm rounds.
Brush slices with olive oil.
Season with salt, pepper, cinnamon, and garlic powder.
Bake: 225 °C for 15–20 minutes until tender.
Toppings: hummus or peanut butter, avocado slices, microgreens of choice, drizzle of honey or maple syrup.
Perfect — here’s the next 5 recipes in the same clean style, covering different mealtimes.
6. Eggs Benedict with Mushrooms and Microgreens
Base: 2 English muffins toasted.
2 poached eggs.
Sautéed mushrooms.
Hollandaise sauce.
Radish or broccoli microgreens.
Finishing: place microgreens on top just before serving for freshness and color.
7. Kimchi Soup with Mung Bean Sprouts
Base: ½ shallot finely chopped.
1 cup chopped kimchi.
1 pinch sugar.
3 cups water with 2 teaspoons kimchi brine.
Salt and pepper to taste.
Finishing: add mung bean sprouts off the heat and let rest for 1 minute.
Garnish: sliced green onions.
8. Chicken Stir Fry with Garlic Pea Shoots
Base: 200 g chicken breast sliced.
Assorted stir-fry vegetables.
Noodles or rice of choice.
Finishing: sauté pea shoots briefly in garlic and fold them into the stir fry at the end.
9. Pea and Broccoli Microgreen Salad
Base: freshly cut pea shoots.
Broccoli microgreens.
½ cup shredded carrots.
½ cup diced cucumbers.
¼ cup diced red onion.
Goat cheese crumbles (optional).
Dressing: olive oil, apple cider vinegar, garlic powder, sea salt, black pepper, and chopped fresh garlic.
10. Cheese Crisps with Microgreens
Base: 1 cup cheddar cheese grated.
1 cup parmesan cheese grated.
1 teaspoon paprika.
Bake: place tablespoon-sized mounds on a sheet and bake at 190 °C for 7–8 minutes until golden.
Topping: assorted microgreens, sour cream or guacamole for dipping.
11. Green Breakfast Smoothie with Microgreens
Base: 1 ripe banana.
½ apple chopped.
50 g baby spinach.
1 handful wheatgrass or pea shoots.
⅓ cup water or milk.
Optional: ice cubes or 1 teaspoon honey for sweetness.
12. Black Bean Salsa Wrap with Spicy Microgreens
Base: 1 large tortilla.
½ cup black bean salsa.
Spicy microgreen blend of arugula, radish, and broccoli.
Optional: drizzle of vinaigrette before folding.
13. Microgreen Pasta Toss
Base: 200 g pasta cooked.
2 tablespoons olive oil.
Grated parmesan cheese.
Broccoli or pea microgreens.
Finishing: toss pasta with oil and cheese, fold in microgreens just before serving.
14. Roasted Beet and Brie Salad with Microgreens
Base: roasted beet slices.
Baked brie.
Crispy dried onions.
Spicy microgreen blend (radish, arugula, broccoli).
Dressing: ⅔ cup olive oil, ⅓ cup vinegar, 1 tablespoon maple syrup, 1 teaspoon mustard.
15. Open-Faced Egg Sandwich with Microgreens
Base: slice of fresh bread or baguette.
1 fried or boiled egg, sliced.
Sunflower or broccoli microgreens.
Fresh vegetables such as tomato or cucumber (optional).
16. Sloppy Joe with Broccoli Microgreens
Base: 1 fresh bread roll or thick slice of baguette.
1 cup sloppy joe mixture made with turkey or beef.
Broccoli microgreens.
Grated parmesan cheese.
Finishing: spoon meat mixture onto bread, top with broccoli microgreens and cheese.
17. Microgreen Pizza Topping
Base: 1 baked pizza with cheese, tomato, and toppings of choice.
Broccoli, radish, or red cabbage microgreens.
Finishing: scatter microgreens over the hot pizza immediately after baking.
18. Schnitzel with Microgreen Salad
Base: 1 pork or chicken schnitzel pan-fried.
1 slice of farmers bread or baguette if serving as sandwich.
Side salad of assorted microgreens.
Dressing: squeeze of lemon juice and drizzle of olive oil over the greens.
19. Broccoli Microgreen Snack Bites
Base: slices of baguette lightly buttered.
Leftover roast chicken.
Broccoli microgreens.
Grated parmesan cheese.
Assembly: layer bread with chicken, scatter microgreens, finish with parmesan.
20. Microgreen Infused Water
Base: 1 jug chilled water.
Handful of basil or mint microgreens.
Slices of lemon or cucumber.
Finishing: let infuse for 30 minutes before serving.