From Garden to Grub: 5 Delicious Microgreen Recipes for Your "Garden Bug Boost" 🐛🌱
Hortiki Plants
Congratulations, junior gardener! You’ve grown, for, and harvested your own microgreens from the Garden Bugs Kids Garden Kit. Now comes the best part—eating them! These recipes turn your tiny greens into tasty, everyday meals with a Garden Bug Boost of vitamins and flavor.
These ideas are easy, fun to make, and perfect for experimenting in the kitchen. Grab an apron and let’s get cooking.
Note for Parents 👨👩👧👦
At Hortiki Plants, we believe gardening and cooking should be fun and empowering for kids—but we also know how important it is for families to have real, useful nutrition information. Every recipe includes:
- MyPlate Mapping: shows which food groups are being covered
- Allergen Info: so you know what to watch for
- Quick Carb Check: important for families managing diabetes. Including carb info is part of our commitment to making gardening and cooking accessible for all families.
Cooking together builds confidence, encourages healthy choices, and completes the harvest journey—from seed to plate!
Kitchen Tools & Safety 🧽🔪
- Wash hands with warm, soapy water.
- Rinse freshly harvested microgreens under cool water.
- Use kid-safe tools; look for 🛡️ Adult Helper Recommended when a task is best done by grown-ups.
1. Ladybug Camouflage Smoothie 🥤
A sweet, colorful smoothie that hides microgreens behind bold fruit flavors.
Ingredients (Makes 1 Serving)
- 1 handful of Microgreens (sunflower or pea shoots)
- 1 frozen banana
- ½ cup frozen strawberries or mixed berries
- ½ cup milk (dairy or non-dairy)
- ¼ cup yogurt (optional)
Instructions
- Add all ingredients to a blender. 🛡️ Adult Helper Recommended
- Blend on high until smooth and creamy.
| Component | Information |
|---|---|
| Garden Bug Boost | Ladybug Camouflage: bright berry color hides the greens—like a delicious secret! |
| MyPlate Mapping | Fruit (Fully Met), Vegetable (Partially Met), Dairy (Fully Met) |
| Allergen Info | Dairy (milk/yogurt), Nuts (if using nut butter/milk) |
| Quick Carb Check | ~45g carbs |
Estimated Nutrition: 200–250 cal, 5g protein, 3g fat
Conversation Starter 💬: If you were a garden superhero like a ladybug, what bug power would you want?
2. Caterpillar Crunch Sandwich 🥪
Add a crunchy green twist to your favorite sandwich with microgreens!
Ingredients (Makes 1 Serving)
- 2 slices bread
- 2 slices turkey, ham, or cheese
- Spoonful of spread (mayo, hummus, mustard)
- Small handful of Microgreens (broccoli or pea shoots)
Instructions
- Spread condiment on both slices.
- Add meat and/or cheese.
- Tuck microgreens inside and slice. 🛡️ Adult Helper Recommended for knife use
| Component | Information |
|---|---|
| Garden Bug Boost | Caterpillar Crunch: greens add crisp texture like a caterpillar munching leaves. |
| MyPlate Mapping | Grains (Fully Met), Protein (Fully Met), Vegetable (Partially Met) |
| Allergen Info | Wheat (bread), Dairy (cheese), Soy (in some deli meats/condiments) |
| Quick Carb Check | ~35g carbs |
Estimated Nutrition: 280–350 cal, 20g protein, 10–15g fat
Try This! 🔬: Taste-test your sandwich with microgreens vs lettuce—compare flavors!
3. Grasshopper Green Pesto 🌿
Bright green pesto for pasta, sandwiches, or veggie dips!
Ingredients (Makes ~4 servings)
- 1 cup microgreens (basil or broccoli)
- ¼ cup nuts/seeds (pine nuts, almonds, or sunflower seeds)
- ¼ cup Parmesan cheese
- 1 garlic clove (optional)
- ⅓ cup olive oil
Instructions
- Add microgreens, nuts/seeds, cheese, garlic to a food processor. 🛡️ Adult Helper Recommended for blending
- Slowly drizzle in olive oil until smooth.
| Component | Information |
|---|---|
| Garden Bug Boost | Microgreens make this sauce vibrant and fresh! |
| MyPlate Mapping | Vegetable (Partially Met), Protein (Partially Met), Healthy Fats (Fully Met) |
| Allergen Info | Dairy (Parmesan), Nuts (use sunflower seeds for nut-free) |
| Quick Carb Check | ~7g carbs per ¼ cup |
Estimated Nutrition: 250–300 cal, 10g protein, 25–30g fat
Conversation Starter 💬: If you were a grasshopper, what part of the garden would you explore first?
4. Ant Trail Taco Topping 🌮
Sprinkle microgreens on tacos or burritos for extra crunch!
Ingredients
- Your favorite tacos, burritos, or wraps
- Bowl of microgreens (radish or pea shoots)
Instructions
- Build tacos as usual.
- Sprinkle microgreens on top like an ant trail.
| Component | Information |
|---|---|
| Garden Bug Boost | Microgreens add freshness and crunch. |
| MyPlate Mapping | Vegetable (Partially Met; full taco covers other food groups) |
| Allergen Info | None from microgreens |
| Quick Carb Check | ~0.5g carbs per handful |
Estimated Nutrition: <5 cal, <1g protein, 0g fat per handful
Try This! 🔬: Save some seeds from tomatoes or peppers to sprout at home—compare growth!
5. Dragonfly Deviled Egg Nests 🥚
Protein-packed snacks topped with greens that look like tiny nests.
Ingredients (Makes 4 servings)
- 2 hard-boiled eggs, halved
- 1 tbsp mayo or Greek yogurt
- ½ tsp mustard
- Salt and pepper to taste
- Pinches of microgreens
Instructions
- Mash yolks with mayo/yogurt, mustard, salt, and pepper.
- Spoon mixture back into egg whites.
- Top with microgreens. 🛡️ Adult Helper Recommended for slicing eggs
| Component | Information |
|---|---|
| Garden Bug Boost | Microgreens look like a cozy nest for egg filling. |
| MyPlate Mapping | Protein (Fully Met), Vegetable (Partially Met) |
| Allergen Info | Eggs |
| Quick Carb Check | ~2g carbs per 2 halves |
Estimated Nutrition: 120–150 cal, 8g protein, 8–10g fat per 2 halves
Conversation Starter 💬: If dragonflies are the jets of the bug world, which bug is the truck or motorcycle?
Keep the Adventure Going! 🚀
- Invent your own microgreen recipe and name it after a bug.
- Start a “Garden Food Journal” to track harvests and recipes.
- Grow a new kit and compare how different microgreens taste in the same recipe.
Garden Bug Reading List 📚
Kindergarten–Grade 1: The Very Quiet Cricket by Eric Carle; Bugs! Bugs! Bugs! by Bob Barner
Grades 1–2: From Seed to Plant by Gail Gibbons; On Beyond Bugs: All About Insects by Tish Rabe
Grades 3–4: In the Garden with Dr. Carver by Susan Grigsby; Ultimate Bugopedia by Darlyne A. Murawski & Nancy Honovich
📸 Share your “Garden Bug Boost” creations on Instagram and tag @hortikiplants!
