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25 Best Recipes With Alfalfa Sprouts

25 Best Recipes With Alfalfa Sprouts

These alfalfa sprout recipes make it easy to get your daily serving of fun veggies! Pick out the ones you love the most and discover valuable advice on how to select and keep the freshest sprouts.

Alfalfa sprouts, derived from the young shoots of the alfalfa plant (Medicago sativa), have gained widespread popularity as a versatile addition to lots of recipes and dishes, from cottage cheese toast to salads.

Praised for their mild, slightly nutty flavor, alfalfa sprouts are commonly featured in salads, sandwiches, wraps, and more. They also complement other ingredients and add a lively visual element as a garnish. 

Beyond their culinary adaptability, these sprouts are also embraced as a wholesome ingredient, earning a prominent place in the world of health-conscious diets and plant-based lifestyles. 

If you’re new to these little veggies and want to try them in tasty ways, start with this epic list of the best recipes with alfalfa sprouts.

How To Pick The Freshest Alfalfa Sprouts

Picking the freshest alfalfa sprouts involves using your senses to assess their appearance, smell, and texture. Here’s a step-by-step guide to help you choose the freshest alfalfa sprouts:

  • Check the packaging date. Choose the most recent packaging date.
  • Look for vibrant green color. Opt for sprouts with vibrant green color, avoiding yellow or brown ones.
  • Assess the overall appearance. Inspect for mold, discoloration, or sliminess.
  • Smell. Sniff for a mild, fresh scent, avoiding sour or pungent odors.
  • Texture. Feel for crispness, avoiding slimy or excessively soft sprouts.
  • Check the roots. Choose sprouts with white or off-white roots, avoiding brown or discolored ones.
  • Buy from reputable sources. Purchase from trusted markets or stores known for quality produce.
  • Choose cold and refrigerated displays. Select sprouts from refrigerated displays for freshness.
  • Buy in small quantities. Purchase smaller amounts to consume within a few days.

BEST Recipes With Alfalfa Sprouts

1. Avocado, Cucumber, Goat Cheese Sandwich

This vibrant recipe combines the creamy taste of avocado, the refreshing crunch of cucumber, and the tangy note of goat cheese, all layered between slices of hearty bread. The addition of alfalfa sprouts offers a nice crunch. 

Ingredients include: Bread, goat cheese, cucumber, avocados, and lemon juice.

2. Avocado Spread & Alfalfa Sprouts Grilled Cheese

This recipe is a fun twist on the classic grilled cheese sandwich. It has a creamy, nutty taste from the avocado, a slightly tangy flavor from the lemon juice, and a refreshing crunch from the alfalfa sprouts. 

Ingredients include: Avocado spread, cucumber, alfalfa sprouts, havarti, and multigrain.

3. Creamy Alfalfa Sprouts & Apple On Toast

This Creamy Alfalfa Sprouts & Apple On Toast is a tasty way to get your daily dose of fruits and vegetables. The sprouts and apples add a fresh and crunchy texture to the toast, while the curds provide a creamy and tangy flavor.

Ingredients include: Curds, alfalfa sprouts, apples, celery, and mustard.

4. Grilled Zucchini Salad With Creamy Sunflower Dressing

The salad is made with two types of grilled zucchini: half is sliced into rounds and grilled until tender, while the other is sliced lengthwise into strips and grilled until lightly charred.

Ingredients include: Zucchini, corn, salad greens, alfalfa sprouts, and chickpeas.

5. Green Thumb Sandwich

The key to this delicious sandwich recipe is the use of fresh, high-quality ingredients. The yogurt dressing adds a creamy and refreshing touch, and the herbed goat cheese provides a nutty flavor.

Ingredients include: Greek yogurt, lemon juice, rice vinegar, cucumber, and green pepper.

6. Turkey Veggie Grilled Cheese Sandwich With Alfalfa Sprouts

This recipe takes a regular grilled cheese and turns it into something exciting and tasty. Packed with vibrant alfalfa sprouts, this sandwich not only offers a burst of flavors but also a healthy touch. 

Ingredients include: Rye bread, butter, mustard, cheddar cheese, and tomato.

7. Alfalfa Sprouts Salad

This colorful salad is a refreshing way to enjoy alfalfa sprouts. It’s slightly crunchy from the corn, and the herbs in the dressing give it a refreshing herbal flavor. 

Ingredients include: Alfalfa sprouts, cucumbers, carrot, apple, and Lemon juice.

8. Garden Fresh Sandwich Wrap

This Garden Fresh Sandwich Wrap can be customized to your liking. The recipe is for a vegetarian wrap, but you can easily add grilled chicken or tofu for a non-vegetarian option.

Ingredients include: Cashew cream cheese, butterhead lettuce, green beans, tomatoes, and cucumbers.

9. Prosciutto Wrap

Whether served as an appetizer or a light meal, these wrap-ups offer a harmonious blend of flavors and textures. Ensure to use premium quality prosciutto as it offers a fancy touch to the wraps. 

Ingredients include: Prosciutoo, asaiago cheese, alfalfa sprouts, capers, and lemon.

10. Breakfast Egg Crepes With Avocados

These Breakfast Egg Crepes are crispy on the outside and soft on the inside. The key is to use medium heat and cook the crepes for a short period of time. The batter shouldn’t be too thick, as this will make the crepes tough.

Ingredients include: Olive oil, eggs, alfalfa sprouts, avocado, mayo, and turkey.

11. Avocado Toast With Fried Egg

Avocado Toast With Fried Egg is a simple breakfast recipe that can be made in just 15 minutes. Mash ripe avocado, spread it on toasted bread, and then top with a fried egg, sprouts, or other desired toppings.

Ingredients include: Avocado, toasted bread, eggs, tomato, and cayenne pepper.

12. Kale Salad With Lemon Tahini Dressing

This kale salad is excellent for light lunch or dinner. The kale is massaged with lemon juice and olive oil to make it soft and tender and then tossed with a creamy lemon tahini dressing. 

Ingredients include: Kale, coriander, alfalfa sprouts, roasted chickpeas, and sesame seeds.

13. Egg Salad Sandwich

This wholesome egg salad sandwich is a satisfying alternative to the classic. The tofu is drained and pressed, then crumbled into the dressing. This mixture is then spread on bread. 

Ingredients include: Tofu, celery, red onion, mayo, and sweet relish.

14. California Turkey Burgers

California Turkey Burgers are a fun spin on the traditional burger. They’re juicy and flavorful, thanks to the combo of lean ground turkey, herbs, and a hint of lemon zest. 

Ingredients include: Ground turkey, salt, parsley, basil, and Worcestershire sauce.

15. Smoked Salmon Egg Salad Sandwiches

This recipe is an elegant twist on the classic egg salad sandwich. The combination of smoked salmon, hard-boiled eggs, mayonnaise, and dill is simply delicious.

Ingredients include: Hard-boiled eggs, red onion, mayo, dill, and everything bagels.

16. Taco Hummus Buddha Bowl

This quick recipe combines the flavors of tacos and hummus in a comforting bowl. The taco hummus is made by blending hummus with taco seasoning, giving it an authentic Mexican flair. 

Ingredients include: Quinoa, lemon, taco hummus, avocado, and corn.

17. Grilled Chicken Pita

This dish features marinated chicken grilled to perfection and then stuffed into pita bread with your favorite toppings. It requires 30 minutes of total prep time, so it’s perfect for a quick and easy meal.

Ingredients include: Chicken breasts, lemon juice, soy sauce, garlic cloves, and oregano. 

18. Guacamole, Broccoli & Alfalfa Sprouts Wrap

This wrap recipe calls for simple ingredients that are easy to find at most grocery stores. The broccoli is chopped and steamed until tender. The alfalfa sprouts, spinach, and lettuce are added for a fresh touch. 

Ingredients include: Tortilla wrap, avocado, green onions, celery stalks, and lime.

19. Tofu Cutlets With Avocado & Citrus Sprout Salad

These tofu cutlets are fried until golden brown and crispy, then served with a refreshing salad of citrus, sprouts, and avocado. But the secret ingredient is cornstarch, helping to absorb some of the moisture from the tofu. 

Ingredients include: Tofu, rice vinegar, soy sauce, grapeseed, and orange zest. 

20. Peruvian Chicken Wraps

These wraps showcase delicious chicken seared and wrapped in a flour tortilla with lettuce, peppers, and cheese. The marinade is simple but flavorful, using only a few ingredients to create a well-rounded flavor. 

Ingredients include: Avocado oil, garlic cloves, paprika, ground cumin, and lime.

21. Grilled Panini Sandwich

This recipe highlights the use of 3-grain bread, giving it a hearty and wholesome flavor. The grilling process melts the cheese and warms up the other ingredients, creating a crispy, gooey sandwich.

Ingredients include: Bread, butter, Edam cheese, turkey, and pesto.

22. Chicken, Spinach & Cream Cheese Tortilla Wrap

This wrap brings together savory flavors and nutritious elements for a well-rounded and easy-to-follow meal. It can be assembled in just a few minutes and is sure to please everyone at the table.

Ingredients include: Tortillas, cream cheese, green onions, bacon bits, and rotisserie chicken.

23. Ham & Cheese Breakfast Panin

This breakfast panini recipe is a yummy way to start your day with a savory twist. It layers of thinly sliced ham and melted cheese between slices of English muffins. 

Ingredients include: English muffins, cream cheese, mustard, ham, and muenster cheese. 

24. Avocado & Seaweed Salad Sandwich

This salad sandwich is a great option for parties and potlucks. The avocado is creamy, the seaweed salad is crunchy and refreshing, and the tomato and sprouts add a crunchy texture. 

Ingredients include: Avocado, tomato, alfalfa sprouts, Himalayan salt, and red pepper flakes.

25. California Barley Bowl With Lemony Yogurt Sauce

This wholesome dish boasts a rich and hearty flavor. It mixes barley grains with a colorful medley of fresh vegetables, elevated by the refreshing tang of the yogurt sauce.

Ingredients include: Barley, bean sprouts, Cotija cheese, almonds, and avocado.

Tips For Storing Alfalfa Sprouts

Storing alfalfa sprouts properly is essential to maintain their quality and prevent spoilage. Here are some tips to help you store alfalfa sprouts effectively:

  • Refrigerate. Store alfalfa sprouts in the fridge at 32-36°F (0-2°C).
  • Container. Use an airtight plastic container or perforated plastic bag.
  • Damp paper towel. Place a slightly damp paper towel at the container’s bottom.
  • Remove moisture. Shake off excess water before storing.
  • Ventilation. Ensure air circulation with holes or perforations.
  • Check often. Regularly inspect and remove spoiled sprouts.
  • Use promptly. Consume within a few days for peak freshness.
  • Buy fresh. Choose crisp, green sprouts and avoid wilted ones.
  • No condensation. Seal the container properly to prevent moisture buildup.
  • Avoid odors. Keep away from strong-smelling foods.
  • Hygiene. Handle sprouts and containers with clean hands and surfaces.

The bottom line

Incorporating alfalfa sprouts into recipes adds a delightful crunch, subtle flavor. These delicate sprouts not only enhance the visual appeal of meals but also contribute to their overall nutritional value. 

From salads to sandwiches, wraps, and more, alfalfa sprouts offer a tasty way to get a fun serving of vegetables in every bite.

25 Best Recipes With Alfalfa Sprouts

25 Best Recipes With Alfalfa Sprouts

These recipes with alfalfa sprouts go beyond just sandwiches and wraps and include a range of refreshing and savory dishes like salads, burgers, and bowls.


  • Avocado, Cucumber, Goat Cheese Sandwich
  • Avocado Spread & Alfalfa Sprouts Grilled Cheese
  • Creamy Alfalfa Sprouts & Apple On Toast
  • Grilled Zucchini Salad With Creamy Sunflower Dressing
  • Green Thumb Sandwich
  • Turkey Veggie Grilled Cheese Sandwich With Alfalfa Sprouts
  • Alfalfa Sprouts Salad
  • Garden Fresh Sandwich Wrap
  • Prosciutto Wrap
  • Breakfast Egg Crepes With Avocados
  • Avocado Toast With Fried Egg
  • Kale Salad With Lemon Tahini Dressing
  • Egg Salad Sandwich
  • California Turkey Burgers
  • Smoked Salmon Egg Salad Sandwiches
  • Taco Hummus Buddha Bowl
  • Grilled Chicken Pita
  • Guacamole, Broccoli & Alfalfa Sprouts Wrap
  • Tofu Cutlets With Avocado & Citrus Sprout Salad
  • Peruvian Chicken Wraps
  • Grilled Panini Sandwich
  • Chicken, Spinach & Cream Cheese Tortilla Wrap
  • Ham & Cheese Breakfast Panini
  • Avocado & Seaweed Salad Sandwich
  • California Barley Bowl With Lemony Yogurt Sauce


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