Sprouts concentrate nutrients that decline as plants mature, they’re ready to harvest in days, and you can grow them for pennies right on your kitchen counter. There’s only one catch: figuring out what to do with all those sprouts once you’ve grown them.
If you haven’t started growing your own yet, begin with our guide to the benefits of sprouts + our ridiculously simple five-step growing method →
Already have a jar overflowing?
Here are 10 ways to turn that nutritional powerhouse into something you’ll actually look forward to eating.
1. BROCCOLI SPROUT PESTO
2 cups broccoli sprouts · 1 cup basil · ½ cup Parmesan · ⅓ cup walnuts or pine nuts · 1 garlic clove · ½ lemon · ½ cup olive oil
Pulse everything together until smooth. Season with salt and pepper.
USE IT: Pasta · chicken · pizza · sandwiches · roasted vegetables
2. CRISPY CHICKEN, BACON + RANCH SPROUT WRAP
Crispy chicken · bacon · cheddar · tomato · broccoli, clover or alfalfa sprouts · ranch · tortilla
Warm the tortilla and pile on the chicken, bacon, cheddar and tomato. Add ranch and a big handful of cold sprouts last so they stay crisp. Roll.
MAKE IT SPICY: Add Buffalo sauce or jalapeños.
3. MEDITERRANEAN LENTIL-SPROUT BOWL
Lentil sprouts · cucumber · cherry tomatoes · chickpeas · feta · Kalamata olives · red onion · warm pita
Toss with a quick dressing of olive oil + lemon + red wine vinegar + oregano + salt + pepper.
Add grilled chicken or hummus if you want something more substantial.
4. THAI PEANUT CHICKEN SPRING ROLLS
Rice paper · rotisserie chicken · mung or broccoli sprouts · cucumber · shredded carrot · cilantro or mint
Soften the rice paper, pile everything in and roll.
PEANUT SAUCE: Mix peanut butter + soy sauce + lime + honey + sriracha. Thin with warm water until dip-able.
5. STEAKHOUSE SALAD + RADISH SPROUTS
Sliced steak · romaine · radish sprouts · cherry tomatoes · red onion · blue cheese
Radish sprouts bring their own peppery bite, which is perfect with steak and blue cheese.
Finish with horseradish dressing and plenty of cracked black pepper.
6. LOADED HUMMUS + SPROUT FLATBREAD
Warm flatbread · hummus · broccoli or alfalfa sprouts · cucumber · tomato · feta · herbs
Spread the hummus thick, pile everything on and finish with lemon, olive oil and cracked pepper.
Dinner in about five minutes.
7. SMOKED SALMON + SPROUT BAGEL
Toasted bagel · cream cheese · smoked salmon · clover or alfalfa sprouts · red onion · capers
Layer it up and finish with lemon and black pepper.
The mild, crisp sprouts are particularly good against rich smoked salmon and cream cheese.
8. CHICKEN CAESAR + BROCCOLI SPROUT PITA
Chopped rotisserie chicken · romaine · broccoli sprouts · Parmesan · Caesar dressing · warm pita
Toss everything together and stuff it into the pita.
DON’T SKIMP ON THE SPROUTS. The creamy Caesar dressing handles the bitterness beautifully.
9. SOUTHWEST CHICKEN + SPROUT TACOS
Warm tortillas · seasoned chicken · broccoli or radish sprouts · avocado · pico de gallo · cotija
Pile everything into warm tortillas and finish with lime crema + fresh lime.
Radish sprouts are especially good here if you like a little peppery heat.
10. FRESH SPROUT BRUSCHETTA
Tomatoes · finely chopped broccoli or alfalfa sprouts · fresh basil · garlic · olive oil · balsamic · Parmesan
Mix everything together and spoon generously over toasted crusty bread.
The sprouts disappear into the tomato and basil while adding freshness and crunch.
IMPORTANT: This content is for informational purposes only and is not medical advice. Research into sprouts, sulforaphane and other plant compounds does not establish sprouts as a treatment, cure or prevention for cancer or any other disease. Raw and lightly cooked sprouts carry a risk of foodborne illness because bacteria can multiply during sprouting. Children, pregnant people, older adults and people with weakened immune systems — including some people undergoing cancer treatment — should avoid raw or lightly cooked sprouts. Thorough cooking reduces risk. Always follow safe sprouting, handling and storage practices.
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