How to Eat Microgreens: 25+ Easy Ways to Use Them in Everyday Meals

May 12, 2025

China Rose Radish microgreens growing in small sprouting tray on a kitchen counter

Growing microgreens at home is one of the fastest, easiest, and most rewarding ways to enjoy fresh, nutrient-rich food every day. These young, tender seedlings, typically harvested just one to three weeks after sowing, pack intense flavor, vibrant color, and impressive nutritional benefits into a tiny package.

Best of all, you don't need a large garden, complicated equipment, or even much time to start enjoying homegrown microgreens. With just our beginner-friendly 7x14 OTG Microgreen Tray Kit and a sunny windowsill or grow light, it's possible to go from seed to plate in a matter of days.

If you're brand new to growing, start with our Beginner's Guide to Growing Microgreens or grab the $3.99 printable Beginner's Guide PDF. But this blog is all about the next step: how to actually eat them.

Quick Answer: How Do You Eat Microgreens?

You can eat microgreens raw on just about anything you'd eat lettuce, herbs, or sprouts on. The most common everyday uses are sandwiches, wraps, tacos, salads, pizza, burgers, quesadillas, rice bowls, soups, smoothies, omelets, avocado toast, and spring rolls. Microgreens add flavor (peppery, sweet, citrusy, or earthy depending on the variety), texture (a fresh crunch), color, and a dense dose of vitamins and minerals to whatever you're already making. The easiest way to start: grab a handful and toss them on top of your next meal. No recipe needed.

Why Microgreens Are a Smart Choice

Microgreens aren't just a culinary trend. They're a simple, nutrient-rich addition to your daily meals, with many varieties offering significantly higher vitamin content than their mature counterparts. Research from the University of Maryland shows that some microgreens can contain 4 to 40 times more nutrients than fully grown plants. Imagine the flavor of fresh basil, the peppery bite of radish, or the crisp sweetness of pea shoots, all concentrated into tiny, colorful leaves.

What makes microgreens even better? They're fast. Most varieties are ready to harvest in just one to two weeks, making them perfect for those who love instant results. They also require minimal space and care, growing well in a small tray under a sunny windowsill or a simple grow light.

How to Grow Microgreens at Home (The Short Version)

Asian fruit and microgreens salad with matcha vinaigrette from On The Grow's cookbook

Starting your own microgreen garden is easier than you might think. Begin by choosing your seeds. Whether you love the mild sweetness of pea shoots, the spicy kick of mustard, or the vibrant color of red cabbage. We recommend True Leaf Market for quality, food-safe microgreen seeds. Once you've got your seeds, pick a growing medium that suits your setup. This could be soil, a reusable silicone grow medium, or coco coir.

Spread the seeds densely across your chosen medium and give them a gentle misting of water. For the first few days, keep them covered with another tray or a humidity dome. Mist them 1 to 2 times a day to keep the surface moist. Within a few days, your seeds will begin to germinate. As soon as they've sprouted, uncover them and give them light, either from a sunny windowsill or a full-spectrum grow light (see our complete lighting guide for what we use).

Continue watering as needed, keeping the medium moist but not waterlogged. Once your microgreens are about 1.5 to 3 inches tall, they're ready for harvest. Just grab a pair of clean scissors or a knife and cut them right above the base, never including the roots (see our blog on why we don't eat microgreen roots like sprouts for the food safety reasoning). That's it. You're ready to enjoy fresh, homegrown microgreens.

For a complete walkthrough, check out our complete how-to-grow microgreens guide, browse our Video Library, our blog, and our free PDF downloads. For the most comprehensive training, our Microgreen Masterclass walks you through every step from start to harvest. We also offer the Becoming a Microgreen Master book in paperback and eBook for those who prefer to read.

Photo Above: Asian Fruit and Microgreens Salad with a refreshing Matcha Microgreen Vinaigrette from our cookbook, 36 Easy and Unique Microgreen Recipes. This vibrant salad combines fresh fruits, microgreens, and a zesty dressing for a nutritious twist.

How to Eat Microgreens: 25+ Easy Ways to Add Them to Your Meals

Thai-style BBQ chicken pizza topped with fresh microgreens from On The Grow's cookbook

People ask us all the time: "How do you actually eat microgreens?" It's the single most common question we get, especially from new growers who finally have a successful harvest sitting on their counter and aren't quite sure what to do with it.

The short answer: you eat them on just about everything. Microgreens are so much more than just a garnish. They add flavor, texture, color, and a dense nutrient boost to whatever meal you're already making. The trick is realizing you don't need a recipe. You just need a handful of greens and a willingness to toss them on top.

Here are the everyday ways we eat ours at home, plus a few favorites from our community:

The Easy Everyday Ways

Sandwiches: A handful inside any sandwich adds crunch and freshness
Wraps and tortilla roll-ups: Tucked inside with whatever else you've got
Tacos: Sprinkled on top of any taco filling
Burgers: One of our favorite upgrades. Toss a handful right on top before the bun goes on
Quesadillas: Crispy tortilla, melty cheese, seasoned protein, then a heaping pile of broccoli microgreens. Dip in salsa. Honestly one of the best combos we've found
Pizza: Right after pulling it out of the oven, top with fresh microgreens before serving
Salads: Mix into your greens or sprinkle on top for color and bite
Soup garnish: A handful right before serving brightens up any soup
Stir-fries: Tossed in at the very end so they keep their crunch and color
Avocado toast: Smashed avocado on toast, microgreens on top, flaky salt, done
Eggs and omelets: Folded inside or piled on top
Beans and toast: Hearty beans on buttered toast topped with a fistful of microgreens
Rice bowls: Grains, protein, veggies, sauce, and a generous handful of microgreens on top
Sushi: Add to homemade rolls or toss on top of takeout for an instant upgrade
Smoothies: Blended in for a hidden nutrient boost (works best with milder varieties like pea shoots)

The "I Don't Feel Like Cooking" Move

One of the easiest ways we eat microgreens is on takeout. When we don't feel like cooking, we'll order from a local restaurant we love and just top whatever shows up with a handful of microgreens from our grow tent. We've done this with burgers, sushi, pizza, tacos, and salads from our favorite takeout spots. It takes 10 seconds, supports local businesses, and gives you the fresh-greens-from-your-own-garden upgrade without any actual cooking. Date nights, lazy weeknights, celebration meals, this trick has saved us countless times.

The Slightly More Adventurous Ways

Spring rolls: Rice paper wrapped around grilled protein, lettuce, pickled veggies, rice noodles, and microgreens. Dip in peanut sauce. You can see the microgreens through the rice paper, which is half the fun
Greek-inspired rice bowls: Steamed rice, grilled chicken, lettuce, broccoli microgreens, Greek olives, pickled red onions, feta, and a homemade tzatziki dressing (Greek yogurt, red wine vinegar, honey, dill, salt)
Homemade lavash or flatbread wraps: Tzatziki, grilled chicken, lettuce, feta, pickled red onions, and a heap of red cabbage microgreens. Eat like a taco
Microgreen pesto: Substitute microgreens (or blend with basil) for a fresh take on classic pesto
Pickled microgreens: Sunflower shoots quick-pickled in vinegar are surprisingly delicious (see our cookbook recipe for "Pickled Sunnies and Friends")
Microgreen salsas and chimichurri: Finely chop microgreens into sauces for fish, steak, or grain bowls
Compound butter: Mix chopped microgreens into softened butter for toast, steak, or roasted vegetables

The Sweet Side (Yes, Really)

Microgreen ice cream: Our cookbook features a homemade chocolate-chip nasturtium microgreen ice cream that surprises everyone
Lemon sugar cookies with microgreen glaze: A bright, herbaceous twist on a classic
Microgreen-confetti vanilla cake: With peach buttercream frosting. Microgreens as edible decoration plus a subtle flavor layer
Fruit salads with microgreens: Sweet fruit, peppery or citrus microgreens, a drizzle of honey-lime dressing

For 30+ more creative recipes (savory, sweet, and everything between), check out our cookbook 36 Easy and Unique Microgreen Recipes. From comforting main dishes to refreshing sides and indulgent desserts, there's something for everyone, including Spicy Asian Peanut Noodles with Microgreens, Grilled Chicken with Pea & Basil Microgreens Sauce, Homemade Microgreen and Veggies Tomato Soup, TexMex Veggies and Microgreens Rice, Microgreen Spring Rolls, and many more. Our book Becoming a Microgreen Master also features additional recipes not found in the cookbook.

Photo Above: Thai-Style BBQ Chicken Pizza topped with fresh microgreens, a recipe from 36 Easy and Unique Microgreen Recipes. A colorful and healthy twist on a classic favorite.

Try This Recipe: Homemade Microgreen Quesadilla

This is one of our go-to weeknight meals. Takes about 10 minutes if you have the basics prepped, and it's the kind of meal that makes new growers fall in love with eating their own microgreens. The crispy tortilla, melty cheese, seasoned protein, and that fresh crunch of broccoli microgreens with every bite. Dip in salsa and you're set.

What You'll Need (Serves 2)

2 large flour tortillas
1 cup shredded cheddar cheese (or your favorite melty cheese)
1 cup cooked, seasoned chicken (or any protein you have on hand)
1/2 medium onion, thinly sliced
2 tablespoons real butter (we skip seed oils 99% of the time)
1 to 2 generous handfuls of fresh broccoli microgreens (or any brassica variety)
Salsa, for dipping
Optional: sour cream, hot sauce, or guacamole

How to Make It

Melt 1 tablespoon of butter in a skillet over medium heat. Add the sliced onions and cook until softened and lightly caramelized, about 5 minutes. Remove from pan.
Lay one tortilla flat. Sprinkle half the cheese across the tortilla, then add the cooked chicken and sautéed onions. Top with the remaining cheese (cheese on both sides of the filling helps everything hold together).
Fold the tortilla in half, or top with a second tortilla.
Melt the remaining tablespoon of butter in the skillet over medium heat. Add the quesadilla and cook for 2 to 3 minutes per side, until the tortilla is golden brown and the cheese is fully melted.
Remove from heat, slice into wedges, and top generously with fresh broccoli microgreens just before serving. The residual heat will slightly wilt them in the best way without losing the crunch.
Serve with salsa for dipping.

Why this works: The broccoli microgreens add a peppery freshness that cuts through the richness of the cheese and butter. They're the move that takes a basic quesadilla and makes it feel like a real meal. If you're growing microgreens and haven't tried them on a quesadilla yet, do yourself a favor.

Tips for Storing Homegrown Microgreens

Microgreens are best enjoyed fresh, but if you need to store them:

Gently pat dry after harvesting to remove excess moisture if they're really wet
Do not wash them before storing. The moisture will cause them to spoil quicker
Place in a breathable container, like Tupperware lined with a paper towel to absorb moisture
We also store ours in regular produce bags since we eat them quickly
Store in the refrigerator and use within 3 to 5 days for the best flavor and texture
Don't let them get pushed to the back of the fridge where they'll be forgotten
In some cases they can last up to 1 week, or even 3 weeks with ideal conditions
Proper storage extends shelf life without compromising taste or nutrition

Frequently Asked Questions About Eating Microgreens

How do you eat microgreens?

You eat microgreens raw, just like lettuce, herbs, or sprouts. The easiest way is to grab a handful and toss them on top of whatever you're already making: sandwiches, tacos, pizza, burgers, rice bowls, salads, soup, eggs, or avocado toast. They add flavor, crunch, color, and nutrition without any extra prep or cooking. You don't need a recipe to enjoy them.

Do you eat microgreens raw or cooked?

Microgreens are almost always eaten raw to preserve their flavor, color, texture, and nutrient density. Light heat (like the residual heat of a pizza or quesadilla) won't ruin them, but actively cooking microgreens (sautéing, boiling, baking) destroys most of what makes them special. Add them at the very end of cooking, or just before serving.

What do microgreens taste like?

Flavor depends entirely on the variety. Broccoli, kale, and cabbage microgreens taste mildly earthy and fresh. Radish and mustard microgreens are spicy and peppery. Pea shoots taste sweet and crisp, like fresh peas. Sunflower microgreens are nutty and slightly crunchy. Cilantro and basil microgreens carry the same flavor as their mature herb counterparts, often more concentrated. The variety you grow determines the flavor profile you get.

Can you eat microgreens every day?

Yes. Microgreens are nutrient-rich whole food, and there's no reason not to eat them daily. Many home growers (including us) eat them every day, often in multiple meals. Variety is good, so rotate between different microgreen types to get a broader range of nutrients and flavors.

What are the easiest microgreens to grow and eat?

For beginners, the easiest microgreens to grow are broccoli, radish, kale, peas, and sunflower. They germinate reliably, grow quickly, and taste great on a wide range of foods. For more detail, see our How to Grow Broccoli Microgreens guide and How to Grow Pea Microgreens guide.

Do microgreens lose nutrients when cooked?

Yes. Cooking microgreens reduces their vitamin C, vitamin E, and several other heat-sensitive nutrients. To get the full nutritional benefit, eat them raw or add them just before serving. The residual heat from a hot dish will gently wilt them without significantly reducing nutrient value.

Can you put microgreens in smoothies?

Absolutely. Microgreens blend well into smoothies and add a major nutrient boost without dramatically changing the flavor (especially milder varieties like broccoli or pea shoots). Spicy varieties like radish or mustard will come through more, so use those sparingly. Pair them with sweet fruits like banana, mango, or pineapple to balance the flavor.

How do you eat microgreens for picky eaters or kids?

Start with mild varieties (broccoli, pea, sunflower) hidden in foods they already love: blended into smoothies, tucked inside grilled cheese or quesadillas, layered in tacos, or sprinkled on pizza. The taste blends in and the crunch is fun. Once they're used to seeing greens on their plate, you can start adding them more visibly.

Final Thoughts

Pickled Sunnies and Friends recipe with sunflower microgreens and vegetables in jars from On The Grow's cookbook

From seed to plate, homegrown microgreens offer an easy, rewarding way to boost nutrition and enhance your meals. With just a small investment of time and space, anyone can enjoy the bright, flavorful world of microgreens year-round.

Whether you're adding them to a quick salad, topping your favorite sandwich or tacos, spicing up your beans and toast, or experimenting with creative recipes from our cookbook, microgreens bring freshness, crunch, and color to your plate. The biggest secret? You don't need a recipe. Just grab a handful and toss them on top of whatever you're already making.

If you're not growing your own yet, our beginner-friendly 7x14 OTG Microgreen Tray Kit is the easiest way to start. Once you've got a fresh tray going on your counter, the "how do I eat them" question solves itself.

Photo: Pickled Sunnies and Friends from our cookbook, 36 Easy and Unique Microgreen Recipes. These vibrant, quick-pickled sunflower microgreens and assorted vegetables are a delicious and creative way to enjoy microgreens.

Happy growing!

-CJ & Mandi

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Updated: May 23, 2026
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