13 Microgreen Recipes for Breakfast, Lunch and Dinner (2025)

FAQs

How much microgreens should you eat a day? ›

Several websites that focus on calculating how much food one should eat suggest a serving size of microgreens is around 25 grams. This is a little more than 3/4 of an ounce. How many microgreens you should eat daily is subjective and depends on what other foods you include in your diet.

Nightshade family plants such as potatoes, tomatoes, eggplants, and peppers should not be grown and consumed as microgreens, since nightshade plant sprouts are poisonous.

Radish, arugula, broccoli, sunflower, kale, beet, pea, spinach, and mustard microgreens are highly nutritious, containing essential vitamins A, B, C, E, K, minerals calcium, iron, magnesium, and potassium, sulforaphane, and antioxidants such as anthocyanins and quercetin, beta-carotene and lutein.

Can you cook microgreens? Scientific studies show microgreens have more than 20 times the nutrients of mature plants. Cooking microgreens for 15 minutes at 140-180°F will yield at least 75% of their nutrients. Vegetables lose less than 50% of their nutrients when cooked for more than 30 minutes or less.

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.

Just like any fresh produce, microgreens should be washed before eating. However, microgreens are very fragile and washing too early can make the problem worse. It damages their tissue and introduces moisture that over time can increase bacteria growth and shorten their shelf life.

Microgreens nutrition, broccoli, kale, and red cabbage, show very high concentrations of sulforaphane, scientifically shown to have anti-cancer and anti-inflammatory effects.

Microgreens Salad Mixes

Basic Mixes Often Contain: broccoli, blue curly kale, purple vienna kohlrabi, arugula, red acre cabbage, snowball cauliflower and other brassicas. Spicy Mixes Often Contain: broccoli, kale, purple kohlrabi, arugula, red acre cabbage, southern giant mustard, crimson tide mustard.

Microgreens are typically not regrown after the initial harvest. The only microgreens that you can regrow is Pea and You can regrow it only once.

What is the best tasting microgreens? ›

If you're looking for the most flavorful microgreens to grow try your hand at mustards, peas, beets, garden cress, and radishes. These tiny morsels are often zestier than their mature counterparts, packing a punch of flavor in a small morsel.

Can Microgreens Be Frozen? Freezing your microgreens is a good way of locking in the nutrition if you've grown too many to eat during your harvest – but it will totally destroy their texture, so it's only a good move if you're planning on using them in a smoothie.

Miniature vegetables, herbs and greens in our microgreen size pack a punch of flavor that can be used to add complexity of flavors or simply enhance a dish with their aroma, texture and visual appeal.

The serving size of microgreens can vary depending on the variety of microgreen that you are eating. It is recommended to eat approximately 1.5 - 2 tablespoons per a meal and 2 cups for the day. If you are looking for those noticable benefits then strive to eat 2 cups of raw microgreens a day!

How Are Microgreens Typically Priced? Microgreens are often priced by ounce for retail, ranging from around $2.00 upwards. The pricing may vary based on quality, variety, and whether the microgreens are organic.

Microgreens Are Nutritious

Microgreens are packed with nutrients. While their nutrient contents vary slightly, most varieties tend to be rich in potassium, iron, zinc, magnesium and copper (2, 3 ). Microgreens are also a great source of beneficial plant compounds like antioxidants ( 4 ).