How to Use Sprouts in Smoothies, Sandwiches, and Snacks

If you’re not sure how to use sprouts in everyday meals, we’re here to help! It all comes down to creativity, freshness, and your willingness to try new and exciting flavor combos. Here are some delicious ways to bring out the best in these nutrient-packed greens, all while adding texture and taste to your dishes!

Two slices of toast topped with avocado, tomato, mushrooms, sprouts, and one with sliced boiled egg, served on a dark plate. — Photo credit: Pexels

Why Add Sprouts to Your Meals?

Sprouts are much more than just garnish! Here are some reasons why you’ll want to add them to your everyday meals:

Improves digestion. Raw sprouts have higher levels of fiber than unsprouted grains, making them fantastic for your gut health.
Very nutritious. Aside from their fiber content, these greens contain vitamins and minerals like protein, folate, magnesium, and vitamins C and K. These can help with blood sugar level control and improve your heart health.
Adds texture and crunch. Adding them to dishes gives a perfect crunchy contrast with creamy or soft ingredients in recipes.
Budget-Friendly and sustainable. You can easily grow them at home, reducing your need to buy prepackaged greens. All you need is a mason jar, some seeds, and counter space, and you’ll be ready to harvest within two weeks!
Customizable flavor profiles. Not all sprouts taste alike! You have the mild sweetness of sunflower to the peppery zing of radish to choose from. Come up with a mix that fits your taste!

How to Use Sprouts in Everyday Dishes

These veggies can star in anything, from smoothies to wraps, salads to snacks! Below are a few ways to get you started. Enjoy any of them today!

Smoothies

Love a green smoothie? Sprouts are a fantastic addition to them! They can add a peppery or earthy punch while delivering extra fiber and protein in every sip.

Use broccoli sprouts wth pineapple, mango, spinach, lemon, and coconut water for a delicious detox blend.
Mild and nutty, you can pair sunflower sprouts with sweet fruits like bananas and blueberries, or use them with savory ingredients like oats and almond butter.
Earthy and subtle, lentil sprouts pair well with vanilla protein powder shakes, especially when mixed with strawberries and chia seeds.
Slightly bitter, you can add fenugreek sprouts to spiced or citrusy blends to offset the taste. Think orange, carrots, ginger, cinnamon, and a splash of milk.

Two whole grain sandwiches filled with avocado slices and fresh sprouts on a wooden plate, with cucumber slices in the background. — Photo credit: Pexels

Sandwiches, Wraps, or Avocado Toast

Adding texture and crunch is one of their many roles in sandwiches and wraps! Try these delicious combinations:

Alfalfa sprouts on avocado toast, topped with sliced tomatoes and eggs.
Radish sprouts with hummus, grated carrots, and shredded cabbage in a veggie wrap.
Clover sprouts or mung bean sprouts on a turkey sandwich with cucumber.
Add sprouts of your choosing to a pita filled with roasted vegetables, then dip it in tzatziki or tahini spread.

Stir-Fries and Salads

They also bring a bold, refreshing taste to lightly cooked or raw salads and stir-fries.

Add mung bean sprouts to a sesame-garlic stir fry or this bok choy recipe.
Create a quick salad using arugula, lentil sprouts, cherry tomatoes, and a light citrus dressing.
Layer clover sprouts over a vegan or Cajun coleslaw.
Add sunflower and radish sprouts to peanut noodle veggie bowls for extra crunch.

Note that sprouts wilt quickly, so better to add them at the end of cooking or just before serving stir-fried dishes.

Snack-Worthy Ideas

Want to flavor up your favorite snacks with sprouts? Here are some ways:

Use them to top your favorite savory snacks.
Fold them into dips and spreads for texture and crunch.
Spread nut butter on rice cakes, then top with sliced fruit and sunflower sprouts.
Stuff them into deviled eggs.
Top grain bowls with broccoli and fenugreek.

A bowl of spiral pasta salad with cherry tomatoes, corn, cucumber, greens, sprouts, and a star-shaped fruit slice on top, placed on an orange checkered cloth. — Photo credit: Pixabay

Pairings and Flavor Ideas To Try

These tiny greens vary in flavor, so pairing them well with other ingredients is essential to bringing out their best qualities. Here’s our favorite go-to matches:

Radish sprouts are sharp and spicy, so pair them with something creamy or rich, like cheese or avocado.
Broccoli sprouts are earthy and bold, making them a great contrast to citrus fruits.
Mung bean sprouts are naturally crisp, and they’re a fantastic addition to spring rolls, stir-fries, and soups.
Chickpea sprouts are tender and buttery, making them an excellent addition to garlic hummus and pasta salads.
Lentil sprouts can have an earthy or mildly peppery taste, depending on the variety you sprouted. They’re perfect to add to veggie wraps and roasted vegetables.
Cabbage sprouts are crunchy with some bitter notes when eaten raw. Pair them with something sweet, such as apple slices with goat cheese and honey mustard dressing.
Clover sprouts are mild and sweet. They’re perfect for green salads or as a lettuce alternative.

Helpful Tips on How to Use Sprouts in Meals

When using these veggies in smoothies, start with ¼ cup and blend them thoroughly to avoid giving your drink a gritty texture.
Always rinse them thoroughly before use.
For best taste and texture, use them within 4-5 days of sprouting.
To preserve crunch and nutrients, consider sprinkling them on top of finished recipes instead of cooking them.