Easy Sprouts Recipes For a Healthy Breakfast

Easy Sprouts Recipes For a Healthy Breakfast

Breakfast is the most important meal of the day. So you need to make sure that it's loaded with nutrition. In this blog, we've mentioned some easy sprouts recipes that you can quickly whip up for yourself.

In today's fast-paced world, we are always on the lookout for healthy and nutritious food options that are easy to prepare and consume. One such food item that has gained popularity in recent years is sprouted. These versatile and nutrient-dense seeds have become a staple in many households and for a good reason. So we thought of exploring the world of sprouts, and their numerous benefits for our skin, hair and overall health, along with three easy sprouts recipes for a wholesome breakfast.

    What are Sprouts?

    Sprouts are germinated seeds that have started to grow into young plants. They can be derived from various types of seeds, including legumes, grains and nuts. Some common types of sprouts include alfalfa, mung bean, chickpea and broccoli sprouts. Sprouting is a natural process that enhances the nutritional value of the seeds, making them an excellent addition to our diet. Sprouts can be consumed raw or cooked and their mild flavour and crunchy texture make them a great addition to various dishes like salads, sandwiches and stir-fries. They can be easily grown at home or purchased from grocery stores and farmers' markets.

    Benefits of Sprouts: 

    There are various sprouts benefits that are specifically related to your skin, hair and weight loss. This is because sprouts are packed with various nutrients that contribute to healthy skin, hair and weight loss.

    - Sprouts Benefits for Skin: They are an excellent source of antioxidants, which help neutralize harmful free radicals that cause premature ageing and skin damage. Sprouts also contain vitamins A, C, and E, which are essential for maintaining healthy skin and promoting collagen production.

    - Sprouts Benefits for Hair: The high mineral content in sprouts, including zinc and selenium, supports healthy hair growth and prevents hair loss.

    - Sprouts for Weight Loss: Sprouts are low in calories and high in fiber, making them an ideal food choice for weight loss. Their high fiber content aids in digestion and promotes a feeling of fullness, preventing overeating and unhealthy snacking. Additionally, sprouts are a rich source of protein, which is crucial for maintaining and building lean muscle mass, further supporting weight loss efforts.

    Nutritional Value of Sprouts: 

    Sprouts are a powerhouse of nutrition, with their nutritional value varying slightly depending on the type of seed sprouted. However, they generally provide an impressive array of vitamins, minerals and other essential nutrients. Here's a glimpse of the sprouts' nutritional value per 100 grams:

    Calories: 30-45 kcal

    Protein: 2-5 grams

    Carbohydrates: 4-7 grams

    Dietary fiber: 2-4 grams

    Fat: 0.5-1 grams

    Vitamin A: 10-40% of the Recommended Daily Allowance (RDA)

    Vitamin C: 20-60% of the RDA

    Vitamin E: 5-15% of the RDA

    Vitamin K: 15-50% of the RDA

    B vitamins: 5-25% of the RDA

    Minerals (calcium, iron, magnesium, phosphorus, potassium, zinc and selenium): 5-30% of the RDA

    Sprouts Recipes for Breakfast: 

    If you've been wanting to try some sprouts recipes for breakfast, here are some that are the best.

    1. Sprouts Salad:

    Ingredients: 2 cups mixed sprouts (mung bean, chickpea, lentil, etc.), 1 small cucumber, diced, 1 small tomato, diced, 1 small red onion, finely chopped, 1/4 cup each of chopped fresh cilantro and fresh mint, 1 tablespoon each of lemon juice and olive oil, salt and pepper to taste.


    Step 1: In a large bowl, mix the sprouts, diced cucumber, tomato, onion and chopped cilantro and mint.

    Step 2: Drizzle the lemon juice and olive oil over the salad and toss well.

    Step 3: Season with the required amount of salt and pepper and serve.

    Speaking of olive oil, we recommend you try the Saffola Aura Extra Virgin Olive Oil. This olive oil is rich in monounsaturated fatty acids and natural antioxidants. It has a rich and flavourful taste that will beautifully complement most of your dishes.

    2. Sprouts and Scrambled Egg Wrap

    Ingredients: 4 large eggs, 1/4 cup milk, 1 cup mixed sprouts, 1/2 cup diced bell pepper, 1/4 cup grated cheese (cheddar, mozzarella, etc.), 2 tablespoons chopped green onion, salt and pepper to taste, 4 whole-grain tortilla wraps.


    Step 1: In a bowl, whisk the eggs, milk, salt and pepper until well combined.

    Step 2: Heat a non-stick skillet over medium heat and pour in the egg mixture.

    Step 3: Cook the eggs, stirring occasionally, until they are just set but still moist.

    Step 4: Add the sprouts, bell pepper, cheese and green onion to the skillet and gently fold them into the eggs.

    Step 5: Divide the egg and sprout mixture evenly among the tortilla wraps and roll them up tightly. Serve immediately.

    3. Sprouts and Avocado Toast:

    Ingredients: 4 slices of whole-grain bread, 1 ripe avocado, mashed, 1 cup alfalfa or broccoli sprouts, 1/4 cup crumbled feta cheese, 1 tablespoon lemon juice, salt and pepper to taste.


    Step 1: Toast the bread slices until golden brown.

    Step 2: Mix the mashed avocado with lemon juice, salt and pepper in a bowl.

    Step 3: Spread the avocado mixture evenly on each slice of toast.

    Step 4: Top with sprouts and crumbled feta cheese and serve.


    Sprouts are a versatile and nutrient-rich food option that can be easily incorporated into various dishes, especially for breakfast. Their numerous health benefits, coupled with their ease of preparation, make them an excellent addition to anyone's diet. So, why not start your day with a delicious and healthy sprouts-based breakfast?

    FAQs on Sprouts Recipes for Breakfast

    The best way to eat sprouts is to consume them raw or lightly cooked to preserve their nutritional value. Adding them to salads, sandwiches, or wraps is a great way to incorporate sprouts into your diet. However, you can also use them as a topping for soups, stir-fries, and even smoothies.

    • Who should avoid eating raw sprouts?

    Individuals with weakened immune systems, pregnant women, young children and the elderly should avoid eating raw sprouts due to the risk of bacterial contamination, such as Salmonella or E. coli. Cooking sprouts thoroughly can help reduce this risk.

    • What happens if I eat sprouts early morning?

    Eating sprouts early in the morning can provide you with a boost of energy and essential nutrients to kickstart your day. Their high fiber and protein content can help keep you full and satisfied throughout the morning, reducing the chances of unhealthy snacking.

    • Can I eat a banana with sprouts?

    Yes, you can eat a banana with sprouts. Combining the two can provide you with a balanced mix of carbohydrates, protein and healthy fats, making it a nutritious and satisfying snack or meal option.