11 Delicious Ways to Use Microgreens in Your Meals

Microgreens are all the rage these days among health-conscious foodies and top chefs But what exactly are microgreens and how does one go about using them? Keep reading to find out!

What Are Microgreens?

Microgreens are young vegetable greens that are harvested when they are just 1-3 weeks old. They are grown from vegetable and herb seeds and only reach 1-3 inches tall before harvesting. Some popular varieties of microgreens include arugula, kale, basil, beets, broccoli, carrots, and radishes.

Though tiny in size, microgreens pack a nutritional punch. They contain up to 40 times more nutrients than their mature counterparts. For example, research shows that red cabbage microgreens have more vitamin C and carotenoids than mature red cabbage. Other studies found that microgreens may also contain higher levels of vitamins E K, and lutein than mature greens.

In addition to being nutritious, microgreens also add lovely texture, vibrant colors, and intense flavors to dishes. Their taste varies depending on the type of microgreen. Some taste mildly sweet and grassy while others have spicy, peppery, or tangy flavors.

One of the best parts about microgreens is how easy they are to grow at home with just a shallow tray, soil, and seeds. You can grow them year-round for a constant supply of fresh microgreens. But you can also purchase them pre-grown at many grocery stores or farmers’ markets if homegrown isn’t an option.

Now that you know what microgreens are all about, let’s look at 11 delicious ways to eat them:

1. In Salads

Tossing microgreens into your salads is one of the simplest ways to enjoy their crisp texture and bold flavors. They are great in all types of salads including green salads, grain bowls, taco salads, and more. Try combining mild microgreens like pea shoots with spicier varieties like radish or mustard greens.

Some tasty salad combinations are arugula microgreens with watermelon, feta and basil microgreens with tomatoes and mozzarella, and broccoli microgreens over quinoa with chickpeas and tahini dressing. The options are endless!

2. On Sandwiches

Ditch the lettuce and use microgreens instead to add flavor to your sandwiches and burgers. They are fantastic in wraps, paninis, and subs too. Some delicious combinations are beet microgreens with hummus and veggie sandwiches, spicy micro mustard greens on BLTs, and pea shoot microgreens on turkey club sandwiches.

3. In Soups

Microgreens not only add texture and taste to soups, but they also make them more nutritious. Stir them in at the end to retain the most nutrients. Hearty microgreens like kale, chard, and beet work well in vegetable soups. Try dill or basil microgreens in creamy tomato soup. You can’t go wrong!

4. Over Flatbreads

Sprinkle microgreens over flatbreads like naan, lavash, and pizza before serving. They’ll add a pop of color and herby flavor. Some winning flatbread recipes are beet microgreens with goat cheese on naan, arugula microgreens and prosciutto on pizza, and basil microgreens over fresh mozzarella and tomato lavash.

5. As Omelet or Frittata Filling

Jazz up your morning eggs by filling your omelets and frittatas with microgreens. They’ll take your egg dishes to the next level in terms of nutrition, taste, and presentation. Some tasty combinations are broccoli microgreens with cheddar cheese, spinach microgreens with mushrooms and peppers, and carrot microgreens with bacon and green onions.

6. In Juices and Smoothies

Toss a handful of microgreens into your morning juice or smoothie for an extra boost of nutrients. They’ll add earthy, herby flavors as well as texture. Pea shoot, basil, celery, and chard microgreens work especially well. Consider adding microgreens to green juices, berry smoothies, or tropical blends with mango or pineapple.

7. As Lettuce on Tacos

Goodbye boring lettuce, hello flavorful microgreens! Using microgreens instead of lettuce on tacos instantly livens up your taco night. Some stellar options are spicy radish microgreens, peppery arugula, and fresh cilantro microgreens. You can also mix and match varieties. Tacos have never tasted so good!

8. On Grain Bowls

Take your healthy grain bowls to the next level by piling on some microgreens. Not only will they make your bowl more nutritious, but they’ll also provide great texture and taste contrast to the grains and other ingredients. Some winning combinations are broccoli microgreens on quinoa bowls, pea shoots over brown rice with sauteed veggies, and a rainbow of microgreens on farro.

9. As a Burger Topping

Burgers deserve more exciting toppings than plain old lettuce! Swap it out for crunchy, flavorful microgreens instead. Some stellar options are spicy micro arugula, pea shoots, radish greens, basil or cilantro. Be sure to still use them raw to preserve nutrients. Burgers with microgreens truly satisfy!

10. In Spring Rolls or Summer Rolls

For a more nutritious filling for your spring or summer rolls, add microgreens. They’ll provide texture, taste and nutrients! Some excellent options are basil, cilantro, celery, and cabbage microgreens. Mix and match them with other fresh fillings like rice noodles, shrimp, mango, mint, and carrots.

11. As a Garnish

One of the easiest ways to get in a serving of microgreens is use them as a garnish over finished dishes. This adds freshness, color, taste and nutrients to complete the meal. Some dishes that benefit from a microgreen garnish are noodles, risottos, hummus, flatbreads, avocado toast, roasted veggies, and more. Get creative with garnishes!

The possibilities are endless when cooking with microgreens. Start by adding just a handful to your meals and you’ll quickly learn how and where you like them best. Their intense flavors and textures bring dishes to life. Now get to experimenting with microgreens in your kitchen!