Broccoli Sprouts Recipe

Broccoli Sprouts Recipe

I want you to take a tasty adventure with an easy dish that will elevate your overall taste – try the broccoli sprouts recipe.

In this blog post, we will discuss the complete process of preparation of broccoli sprouts. Later, we will also look at variations, pro tips to level up the taste, storage and freezing tips and much more. 

Broccoli Sprouts

Broccoli sprouts are tender young shoots that grow from broccoli seeds. They are similar to a little version of full-grown broccoli, generally harvested around 3-4 days old. Even if they are small in size, broccoli sprouts contain nutrients like minerals, vitamins, and helpful plant stuff.

Growing the broccoli sprouts at home is easy and you can find it in almost every grocery store and farmers market. Consuming the broccoli sprouts improves your overall health.

Broccoli Sprouts Recipe Tips

  • Freshness matters: Choose fresh broccoli sprouts for better flavour. Go for the sprouts that contain crisp stems and bright green colour.
Broccoli Sprouts Recipe Tips
  • Wash thoroughly: Make sure to wash the broccoli sprouts thoroughly in cold water to remove any dirty stuff. Then, you can either use a salad spinner or water to remove the moisture.
Broccoli Sprouts Recipe Tips
  • Versatile Ingredients: Broccoli sprouts are flexible and used in a variety of dishes. You can use them in sandwiches, salads, omelettes, wraps, smoothies or as a topping for soups and pizzas.
Broccoli Sprouts Recipe Tips
  • Mild flavour: Broccoli sprouts contain a little peppery taste and work nicely with various foods. You can experiment with them with different flavours to find the most suitable version.
Broccoli Sprouts Recipe Tips
  • Texture contrast: The addition of broccoli sprouts makes the dish crunchy, which provides a nice contrast to the soft foods. So, you can try them in dishes for both texture as well as flavour.     
Broccoli Sprouts Recipe Tips


  • Broccoli Sprout and Avocado Toast: You can put smashed avocado on whole-grain toast and top it with broccoli sprouts followed by a little salt and pepper for extra flavour.
Broccoli Sprout and Avocado Toast
  • Broccoli Sprout Wrap: You can make a healthy wrap by adding tofu or grilled chicken, cucumber, shredded carrots, sliced tomatoes, and some broccoli sprouts. Include your favourite dressing, then roll it up and enjoy it.
Broccoli Sprout Wrap
  • Broccoli Sprout Smoothie: You can mix a handful of broccoli sprouts with pineapple, spinach, banana and coconut water for a refreshing and healthy smoothie.
Broccoli Sprout Smoothie
  • Broccoli Sprout Pesto: You can prepare a pesto sauce by mixing broccoli sprouts, garlic, basil, parmesan cheese, olive oil and pine nuts. You can spread it on a sauce for pasta, sandwiches, or a dip for veggies.
Broccoli Sprout Pesto
  • Broccoli Sprout Salad with Quinoa: Mix cooked quinoa, diced bell peppers, sliced almonds, broccoli sprouts, cherry tomatoes and a lemon vinaigrette for a delicious and satisfying salad.    
Broccoli Sprout Salad with Quinoa

What to Serve

  • Salad: You can add sprouts to the salad for a crunchy flavour. They work well the arugula or spinach and other vegetables like cucumbers, tomatoes and bell peppers.
salad with broccoli sprouts
  • Sandwiches and Wraps: You can spread sprouts to the wraps and sandwiches for extra nutrition and health benefits. They provide great taste with fillings like avocados, cheese, turkey and grilled chicken.
  • Soups and stir-fries: You can add sprouts to soups and stir-fries before serving for a refreshing and crunchy twist. They are great in Asian-style dishes like noodle soups and stir-fried vegetables.
Soups and stir-fries with broccoli sprouts
  • Eggs: You can spread sprouts on scrambled eggs, frittatas or omelettes for a delightful and healthy breakfast option. The sprouts provide a delicious kick and make the meal more interesting.
eggs with broccoli sprouts
  • Grain bowls: You can prepare grain bowls using quinoa, rice, or other grains as the bottom layer. They provide protein like salmon, grilled tofu or chickpeas.
Grain bowls with broccoli sprouts

Storing and freezing


  • You can either put the broccoli sprouts either in their original packet or transfer them to a clean container.
  • Put them in the vegetable drawer, it can stay fresh for up to 5-7 days.
  • To maintain the freshness, make sure to avoid washing them until they are ready to consume. Using too much water may spoil them.


  • Before freezing, wash and dry the sprouts thoroughly.
  • Put the sprouts in a single line on a baking sheet with parchment paper.
  • Place the baking sheet in the freezer to let the sprouts cool completely, it may take a few hours.
  • Once frozen, transfer the sprouts to a freezer-safe container by removing as much air as possible.
  • Make sure to label the container or the bags with the date to keep track of the freshness.
  • The frozen sprouts can last up to a few months.


In conclusion, the broccoli sprouts recipe not only offers a delicious choice but also a healthy option. They can help your immune system, keep digestion on track and make the dish tasty.

They are really good for your body because they contain a lot of important antioxidants, vitamins and minerals. So, whether you want to improve your health or add a variety to the meal, broccoli sprouts will always be a great option.     

Read More:- Pasta House Salad Recipe

Broccoli Sprouts Recipe

Broccoli Sprouts Recipe

Broccoli sprouts are tender young shoots that grows from broccoli seeds.
Prep Time 15 minutes
Cook Time 15 minutes
10 minutes
Course Salad
Cuisine Mediterranean
Servings 4
Calories 385 kcal


  • 2 cups broccoli sprouts
  • 1 cup cherry tomatoes halved
  • 1/2 cup cucumber diced
  • 1/4 cup red onion thinly sliced
  • 1/4 cup feta cheese crumbled (optional)
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste


  • In a bowl, combine cherry tomatoes, broccoli sprouts, red onion and cucumber.
  • Add the feta cheese over the salad.
  • In a little bowl, mix the balsamic vinegar and olive oil to prepare the dressing.
  • Pour the dressing over the salad and mix it gently to coat everything.
  • Add salt and pepper as per your liking.
  • It’s time to serve the broccoli sprouts as a light meal or a side dish.
Keyword Broccoli Sprouts Recipe, broccoli sprouts salad recipe, cooked broccoli sprouts recipe, simple broccoli sprouts recipe
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