Sprouts Salad

Sprouts Salad is loaded with healthy ingredients and drenched in a tangy dressing. A perfect way to satisfy your desire for creative salads and leave all the boring stuff behind.

Welcome to the world of Sprouts Salad — it’s healthy, delicious, and 100% vegan. I live a very busy life, so my meal-prepping routine is equally as fast and easy as possible. I consider myself a bit of a salad connoisseur having tried many different types of salads both by myself and with others. I have a few favorites such as Roasted Chickpea Salad, Healthy Pipino Salad, 4 Bean Salad, and Vegan Jicama Slaw. However, the one salad which has come out on top recently is my creation — the sprout salad! Within seconds you can transform a few simple ingredients into a nutritious and satisfying snack or meal.

It’s one of the best salads I’ve ever tasted. Each bite is bursting with flavor and leaves you completely satisfied. Not only sprouts are healthy, but they make for healthy recipes when paired with fresh vegetables and nuts.

Sprouts in glass jars

What Exactly Are Sprouts?

Sprouts are freshly germinated seeds or fragile roots of a legume that have been formed after sprouting. The entire sprouting process transforms lentils and beans into living plants that contain more Vitamin C, Vitamin B, and carotene. Mineral absorption is also aided by it.

I’m using seed sprouts (broccoli) in today’s recipe. Sometimes you can buy them in stores, but in Florida, it’s easier to grow them at home than to find fresh ones in stores. I experimented with many sprouting methods, including small pans, flat plates, and sprouting constructions… Sprouting in ordinary jars, however, proved to be the most successful, simple, and convenient way.

A more elegant alternative is available on Amazon, which includes a jar with a stand, and a specific cover. It appears to be extremely lovely and appealing to the eye!

Health Benefits of Sprouts Salad

It’s only fair to term this Sprouts Salad a nutrient-dense dish. There isn’t a single component in it that will harm your body or system.

Read on to find out why you should think about adding this Sprouts Salad to your daily meal plans.

  • This salad is full of protein and fiber, which help control blood sugar and cholesterol levels.
  • It’s easy to digest, and the onion in it aids in inflammation reduction.
  • Because it is minimal in fat, this salad is ideal for weight watchers. As a result, it’s beneficial for weight loss.
  • Preventing diabetes and improving heart health are two of the most important benefits of this dish.
  • Sprouts Salad is also high in vitamins, minerals, and antioxidants, all of which contribute to organ health.

Recipe’s Other Appealing Features!

  • Easy to prepare — This sprout salad comes together quickly with only a few ingredients.
  • Customizable — This nutritious sprout salad is totally customizable, and some tried and true healthy additions are included below.
  • Can be made in advance and served either hot or cold. Make the sprout salad ahead of time and chill it in the refrigerator. Allow a couple of hours for the flavors to mingle. I’ve always felt that flavors are enhanced when served chilled.
  • It’s great for lunch, a light dinner, or as a side dish with any meal.

ingredients for sprouts salad

Sprouts Salad Ingredients

  • Sprouts: I used broccoli seeds sprouts.
  • Tomatoes: Tomatoes are an essential ingredient in this salad. They not just add flavor but also give it a prominent bright red color. You can use cherry or regular tomatoes.
  • Red Bell Pepper: Red bell pepper offers a citrusy and sweet flavor. They add beautiful color. If you want your dish to be visually more appealing, you can use red, yellow, and green peppers.
  • Onion: Red onion give the salad a pop of color, but you may use whatever type of onion that you have on hand. If your kids hate onion, try grating it instead of chopping it.
  • Avocados: Avocados should be ripe but not overripe. Choose avocados that yield slightly when gently squeezed, but avoid mushy or stringy avocados on the inside. When cutting them open, scrape out any bruised or discolored portions and discard them.

For Salad Dressing

  • Lemon juice: The lemon juice adds freshness and brightness.
  • Olive oil: I have used olive oil in this recipe. It is loaded with healthy fats and is a perfect choice.
  • Garlic: Garlic is an essential ingredient that brings in an intense savory flavor and makes this salad more tasteful. I added 2 minced cloves for maximum flavor.
  • Salt: A pinch of salt brightens everything up. Salts such as Himalayan pink Himalayan salt, sea salt, and table salt can all be used. Season with salt to your liking.

How To Make Sprouts Salad?

Arrange tomatoes, bell pepper, onion, and avocado slices on a platter. Sprinkle the sprouts on top.

Combine lemon juice, olive oil, garlic, and salt in a bowl. Drizzle over the salad and enjoy!

Variations And Additions

It’s an easy salad to make, but you can customize it by adding your favorite ingredients.

  • You can use any kind of sprout. Lentils, Beans, and other vegetable seed sprouts are all good options.
  • You are free to add whichever vegetables you choose into the sprout salad, from cucumbers to green lettuce and carrots. Make it more delightful by using pomegranate, cilantro, parsley, or any other flavorsome herb of your choice.
  • You can also add boiled potatoes or sweet potatoes.
  • Experiment with different seasoning flavors like oregano, fresh mint, or spices.
  • Citrus fruits, such as lemon and lime, pair well with sprout salads.
  • To increase the nutritional value of the salad, try adding roasted nuts or seeds such as peanuts, almonds, sunflower, sesame, or pumpkin seeds.


  • I prepare my own sprouts, but you can also use store-bought sprouts.
  • Sprouts are a fantastic substitute for kale or cabbage in salads, but because they lack a distinct crunch and spicy flavor, it is better to let them mingle in their dressing for some time.

Frequently Asked Question:

Will This Salad Fit For Lunchbox? Will It Keep Its Freshness?

Yes, you may take this salad to work with you in your lunchbox. After a few hours, onions release a significant amount of moisture and alter the salad’s aroma, so they should be used moderately or not at all.

Can This Sprouts Salad Be Refrigerated?

Yes, you certainly can!

Just don’t add lemon juice dressing and onion to the salad while it’s being stored. Toss the vegetables with the sprouts and keep them in the refrigerator.

This sprout salad will keep in the fridge for up to 24 hours. When ready to serve, stir in the onion and lemon juice dressing.

What Are The Best Sprouts For Salads?

The best sprouts for salads and sandwiches come from vegetable seeds, especially those from the brassica family, however, lettuce and other greens can also be used.

Some of the most delicious and healthy sprouts are

  • Green Pea.
  • Mung Bean.
  • Green Pea
  • Red Clover
  • Sprouted spelt yields a healthy, chewy, and pleasantly sweet grain.
  • Sunflower sprouts feature thick, juicy leaves that have a deliciously deep, nutty flavor.

What Is The Best Time To Eat Sprouts?

Breakfast, brunch, and evening snacks are usually the best times to eat them. So that the body has sufficient time to digest and absorb the nutrients before going to bed.

Can Sprouts Be Eaten Raw?

A contentious subject is how to consume sprouts. Some argue that sprouts should be consumed raw, while others argue that raw sprouts promote bacterial growth and should thus be cooked. You have the option to consume sprouts in either manner. Before incorporating them into a salad or soup, they can be blanched, steamed, or soaked in hot water.

Are Broccoli Sprouts Better For You Than Broccoli?

Broccoli is good for you, but tiny broccoli sprouts are even better because they contain 10 – 100 more compounds that fight cancer than mature florets. The only catch is that boiling these vegetables might fully deplete these potent compounds.

Is Sprouts Salad Good For Weight Loss?

Sprouts are a nutrient-dense diet. This sprouts salad is great for weight loss since it provides both fiber and protein. Obese people, diabetics, and heart patients can all benefit from these nutrients, which are meant to help manage blood sugar and cholesterol levels.

Do Sprouts Cause Gas?

When you eat sprouts, bacteria in your stomach and intestine try to break them down, releasing nitrogen, methane, carbon dioxide, and hydrogen in the process.

Which Is Healthier Broccoli Or Brussel Sprouts?

While broccoli has more calories, fat, and carb, it is higher in iron, calcium, and pantothenic acid (vitamin B that promotes good hair), as well as a little more potassium. In contrast, Brussels sprouts have a lower salt content.

Do Sprouts Cause Bloating?

There are many vegetables in the cruciferous family, including broccoli, Brussel sprouts, cabbage, and others. These veggies, like beans and legumes, contain FODMAPs and can induce bloating.

Other Related Articles 

  1. Benefits Of Sunflower Sprouts
  2. 10 Microgreens To Grow All Year Round
  3. Broccoli Microgreens – All You Need To Know
  4. Healthiest Leafy Greens To Consume

Sprouts salad on white plate

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Sprouts Salad on a white plate

Sprouts Salad

Sprouts Salad is loaded with healthy ingredients and drenched in a tangy dressing. A perfect way to satisfy your desire for creative salads and leave all the boring stuff behind.
Print Pin Rate
Course: Lunch, Salad
Cuisine: American
Keyword: Sprouts Salad
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 2 servings
Calories: 318kcal


Sprout Salad

  • 1 cup your favorite sprouts (I used broccoli seed sprouts
  • 2 medium tomatoes cut into slices
  • 1/2 medium red bell pepper cut into thin slices
  • 1/4 medium red onion chopped
  • 1 medium avocado pitted, peeled and chopped

Salad Dressing

  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin oilive oil
  • 2 cloves garlic minced
  • 1/4 teaspoon salt


  • Arrange tomatoes, bell pepper, onion, and avocado slices on a platter.
  • Sprinkle the sprouts on top. Combine lemon juice, olive oil, garlic and salt in a bowl. Drizzle over the salad and enjoy!


Calories: 318kcal | Carbohydrates: 16g | Protein: 3g | Fat: 29g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 19g | Trans Fat: 0.1g | Sodium: 303mg | Potassium: 750mg | Fiber: 9g | Sugar: 5g | Vitamin A: 1598IU | Vitamin C: 66mg | Calcium: 33mg | Iron: 1mg

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