Delicious and Nutritious: Simple Microgreens Breakfast Recipes for Parents and Chefs

June 23, 2023 by Andrew Neves Nutrition

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Last Saturday morning, I was heading out for a long day of errands and chores. I wanted to start my day with a fantastic breakfast that supercharged my body with a powerhouse of nutrients. That’s what you get when you incorporate microgreens into your morning meal.

Microgreens, or small seedlings of vegetables and herbs, are gaining popularity among health-conscious consumers and gourmet chefs. They are packed with higher nutrient levels than their mature counterparts and can easily be added to your breakfast recipes.

Microgreens are nutrient-dense young vegetables used in various breakfast recipes to enhance flavor and nutritional value. They are rich in antioxidants, vitamins C, E, and K, and beta-carotene. They are easy to grow at home and can be incorporated into meals in numerous ways.

Stay with us as we delve into microgreens, their health benefits, and how you can use them to create delicious and nutritious breakfast meals.

This article will explore some simple yet delicious microgreens breakfast recipes that parents, chefs, and anyone looking to boost their health can easily prepare at home.

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QUICK READS

Microgreens: Morning Magic
Microgreens Breakfast Recipes
Practical Application
Wrap-Up: Microgreens Breakfasts
Related Questions
References

Microgreens: Morning Magic

Microgreens are the young seedlings of edible vegetables and herbs harvested less than a month after germination. They are usually harvested just after the first true leaves have developed. Microgreens are not just a garnish on your plate; they are packed with nutrients. Studies have shown that they contain up to 40 times more nutrients than mature plants. They are rich in antioxidants, vitamins C, E, and K, and beta-carotene.

Your 9-Day Blueprint to Microgreen Mastery

The use of microgreens in cooking dates back to the 1980s in San Francisco, where chefs used them to enhance the flavor and visual appeal of their dishes. Today, they are a staple in gourmet restaurants and home kitchens alike, valued for their intense flavors and vivid colors. They can be grown at home quickly, making them a sustainable and convenient source of fresh produce.

Microgreens Breakfast Recipes

Incorporating microgreens into your breakfast is a great way to start your day healthily. You can use them in various dishes, from smoothies and omelets to toast and pancakes. Here are some simple and delicious microgreens breakfast recipes that you can try at home:

Microgreens Smoothie: This is a quick and easy meal to start your day. Blend a banana, a cup of almond milk, and a tablespoon of chia seeds with a handful of your favorite microgreens (such as spinach or kale). Adding a scoop of your favorite protein powder can get an extra protein boost. This smoothie is not only delicious but also packed with nutrients. Check out this BERRY-KEFIR SMOOTHIE recipe.

Microgreens Omelet: Give your regular omelet a nutritional upgrade with microgreens. Two eggs whisked with a touch of salt and pepper. In a pan, sauté your choice of microgreens (like broccoli or radish microgreens) with a little bit of garlic and onions. Add the eggs and cook until done. This omelet perfectly balances protein and greens to keep you satiated until lunch. Check out this CHEDDAR AND ZUCCHINI FRITTATA recipe.

Avocado and Microgreens Toast: This is a simple yet flavorful recipe. Toast a slice of whole-grain bread, spread some mashed avocado, top it with radish or beet microgreens, and sprinkle sea salt and pepper. The creaminess of the avocado pairs well with the peppery flavor of the microgreens, making this a delicious and healthy breakfast option. Check out this TOAST WITH AVOCADO AND MICROGREENS recipe.

Microgreens Pancakes: Yes, you read that right! You can add microgreens to your pancakes for a fun and healthy twist. Blend a cup of microgreens (like spinach or kale microgreens) with the wet ingredients of your pancake batter before mixing it with the dry ingredients. Cook the pancakes as usual. These green pancakes are visually appealing and a great way to sneak some greens into your breakfast.

Microgreens Cookbook: If you’re looking for creative ways to incorporate microgreens into your meals, a microgreens cookbook can be a great resource. I created two great cookbooks just for you. The first is Soups. The second is Juices. Easy to prepare in less than 20 minutes. They are filled with delicious, healthy recipes that feature microgreens.

Eat Now! Microgreen Soups: 15 Savory Low Fat Pocket Recipes (The Easy Guide to Microgreens Book 2)

$0.99 (as of August 31, 2025 12:15 GMT -05:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)

Eat Now! Microgreen Juices: 25 Savory Pocket Recipes (The Easy Guide to Microgreens Book 3)

$2.99 (as of August 30, 2025 16:23 GMT -05:00 - )

Microgreen Breakfasts: Practical Application

Including microgreens in your breakfast is a quick and easy method to increase your nutrient intake. Here are some tips to get you started:

Start Small: If you’re new to microgreens, add a small amount to your dishes and gradually increase as you get used to their flavor.
Mix and Match: Don’t be afraid to experiment with different types of microgreens. Each variety has a unique flavor that can add a new dimension to your meals.
Grow Your Own: Microgreens are easy to grow at home. You only need a growing tray, some soil, and microgreen seeds. You can harvest them in just 1-2 weeks.
Storage: Refrigerate your microgreens in a paper towel-lined container to absorb excess moisture and keep them fresh.
Use Them in Cooking: Apart from using them fresh, you can also use microgreens. You can add them to soups, stir-fries, and even baked goods.

If you want to grow your own microgreens at home, several products can make the process easy and fun. Here are a few products that we recommend:

Microgreens Starter Kit: This unit is ideal if you want something hi-tech, durable, easy, and budget-proof. Seed, paper, and water that’s all you need, and the mobile app takes over.

MOTHER MicroFarm | Professional Microgreen Gardening Kit | Indoor Garden | Incl. Full Spectrum LED Grow Light and Growing Trays

(as of August 31, 2025 12:15 GMT -05:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)

Microgreens Seeds: If you already have the equipment, you might need the seeds. Crisp, tender, and fresh to taste, these red cabbage microgreens have an earthy and peppery flavor that adds spice to many dishes.

🌱 Premium Red Acre Cabbage Microgreens Seeds – Specially selected for microgreens and sprouting, these high-germination Red Acre cabbage seeds produce vibrant, nutrient-dense microgreens with a bold, slightly peppery flavor. ⚡ Fast-Growing & Packed w...

Red Acre Cabbage Microgreens & Sprouting Seeds – 1 Lb – Non-GMO, Chemical-Free – High-Germination Seeds for Nutritious Microgreens, Sprouts, Hydroponic Growing, and Indoor Gardening

$29.74 ($1.86 / Ounce) (as of August 31, 2025 12:15 GMT -05:00 - )

🌱 Premium Red Acre Cabbage Microgreens Seeds – Specially selected for microgreens and sprouting, these high-germination Red Acre cabbage seeds produce vibrant, nutrient-dense microgreens with a bold, slightly peppery flavor. ⚡ Fast-Growing & Packed w... read more

Wrap-Up: Microgreens Breakfasts

Microgreens are a powerhouse of nutrients you can easily incorporate into your breakfast. They enhance the nutritional value of your meals and add a burst of color and flavor. Whether you’re a parent trying to feed your kids healthier meals, a chef looking for new ingredients to experiment with, or someone trying to lead a healthier lifestyle, microgreens are a great addition to your diet. So why wait? Start adding microgreens to your breakfast and reap their numerous health benefits.

References

Xiao, Z., Lester, G. E., Luo, Y., & Wang, Q. (2012). Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens. Journal of Agricultural and Food Chemistry, 60(31), 7644–7651. https://pubs.acs.org/doi/abs/10.1021/jf300459b
Choe, U., Yu, L. L., & Wang, T. T. (2018). The Science Behind Microgreens as an Exciting New Food for the 21st Century. Journal of Agricultural and Food Chemistry, 66(40), 10483–10492. https://pubs.acs.org/doi/10.1021/acs.jafc.8b03096
Microgreens: Health Benefits, Nutrient Profile, and Uses (Healthline). https://www.healthline.com/nutrition/microgreens
“Microgreens offer macro nutrition” (WebMD) https://www.webmd.com/diet/news/20120831/tiny-microgreens-packed-nutrients#1
FoodData Central. (n.d.). U.S. Department of Agriculture. “FoodData Central.” Usda.gov, 2019, https://fdc.nal.usda.gov/.