Alfalfa sprouts are light, crunchy, and packed with nutrition—perfect for adding freshness to everyday meals. In this guide, you’ll discover creative ways to use sprouts, plus simple recipes you can try at home. Whether you’re cooking for one or feeding the family, these ideas are quick, healthy, and delicious.
1. Veggie Burger with Alfalfa Sprouts
Ingredients (Serves 2):
- 2 wholegrain burger buns
- 2 veggie burger patties (e.g. lentil, chickpea, or black bean)
- ½ avocado, sliced
- 1 small tomato, sliced
- ½ cup alfalfa sprouts
- 2 tbsp hummus or vegan mayo
- Salt and pepper to taste
Instructions:
- Cook veggie patties according to package or homemade recipe.
- Toast the burger buns lightly.
- Spread hummus or mayo on the bottom bun. Add the cooked patty, sliced tomato, avocado, and alfalfa sprouts.
- Season with salt and pepper, then top with the other half of the bun. Serve immediately.
These burgers are packed with flavour and texture, and the sprouts give them a fresh, satisfying crunch.
2. Sprouted Grain Bowl
Ingredients:
- 1 cup cooked quinoa or brown rice
- ½ cup roasted sweet potato
- ¼ cup cooked chickpeas
- ¼ avocado, sliced
- ¼ cup alfalfa sprouts
- 2 tbsp tahini dressing or lemon vinaigrette
Instructions:
- Arrange the cooked grains in a bowl.
- Top with sweet potato, chickpeas, avocado, and sprouts.
- Drizzle with dressing and serve warm or cold.
This bowl is rich in plant-based protein, fibre, and vibrant colour—ideal for lunch or meal prep.
3. Sprouted Avocado Toast
Ingredients:
- 1 slice of sourdough or wholegrain bread
- ½ avocado, mashed
- ¼ cup alfalfa sprouts
- Lemon juice, salt, pepper, and optional chilli flakes
Instructions:
- Toast the bread to your liking.
- Spread mashed avocado over the toast. Season with lemon, salt, and pepper.
- Top with a generous handful of alfalfa sprouts and sprinkle with chilli flakes (optional).
A simple and satisfying breakfast or snack that’s full of healthy fats and fibre.
4. Rice Paper Rolls with Alfalfa Sprouts
Ingredients (makes 4 rolls):
- 4 rice paper sheets
- ½ cup alfalfa sprouts
- 1 small carrot, julienned
- ½ cucumber, julienned
- 1 small avocado, sliced
- Fresh mint or coriander leaves
- Peanut dipping sauce or hoisin sauce
Instructions:
- Soak each rice paper sheet in warm water for 10 seconds to soften.
- Lay flat and fill with vegetables and sprouts.
- Roll tightly, folding in sides, and serve with dipping sauce.
These light, nutritious rolls are great for lunch or entertaining.
5. Sprout-Boosted Smoothie
Ingredients:
- 1 banana
- ½ cup spinach or kale
- ¼ cup alfalfa sprouts
- 1 cup almond milk or coconut water
- 1 tsp chia or flax seeds
- Optional: ½ apple, frozen mango, or a dash of cinnamon
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Serve immediately for a fresh, energising breakfast or snack.
Alfalfa adds a mild green boost without overpowering the taste.
More Easy Ideas
- Scrambled Eggs with Sprouts: Top your eggs with sprouts just before serving.
- Taco Topping: Add alfalfa sprouts to fish, bean, or tofu tacos for a fresh bite.
- Soup Garnish: Use sprouts like herbs on soups and stews just before serving.
- Salad Booster: Mix sprouts into any fresh salad for added texture and nutrients.
Tips for Using Alfalfa Sprouts in Recipes
- Always rinse and drain before use
- Store in the fridge in a sealed container lined with paper towel
- Add just before serving to keep sprouts crisp
👉 Need help storing them? Read How to Store Alfalfa Sprouts
Try It for Yourself
Alfalfa sprouts are incredibly versatile and easy to include in your meals. Whether you’re topping toast or blending a smoothie, these fresh greens offer flavour, crunch, and nutrition with very little effort.
Ready to grow your own? Follow our full guide here: How to Grow Alfalfa Sprouts
