Punchy Mustard Microgreens

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Mustard Microgreens: A Tiny Powerhouse of Nutrition and Flavor

What are Mustard Microgreens?

Mustard microgreens, the tiny but mighty seedlings of Brassica juncea, are quickly becoming a staple in health-conscious kitchens worldwide. Packing a punch in both flavor and nutrition, these miniature greens offer a versatile and delicious way to enrich your diet. But beyond their trendy status, mustard microgreens boast a fascinating history, a diverse nutrient profile, and a multitude of culinary applications.

Punchy Mustard Microgreens
Punchy Mustard Microgreens

A Brief History of Mustard Microgreens:

For centuries, mustard seeds have been prized for their culinary and medicinal properties. Ancient civilizations in Egypt, Rome, and India used mustard leaves and seeds for food and spice. However, the concept of consuming mustard in its early seedling stage is a relatively recent development. During the early 2000s, the microgreen movement gained momentum, sparking an interest in these nutrient-dense young plants. Mustard microgreens quickly rose to prominence due to their potent flavor, ease of cultivation, and impressive health benefits.

Nutritional Powerhouse:

Don't underestimate the nutritional might of these tiny greens. Despite their size, they are packed with an abundance of essential nutrients:

  • Vitamins: Mustard microgreens boast impressive levels of vitamins A, C, and K, vital for healthy vision, immunity, and bone health. They are also a good source of vitamin B6, crucial for energy metabolism and cell function.
  • Minerals: These miniature marvels are rich in manganese, calcium, and iron, playing a key role in enzyme function, nervous system health, and oxygen transport.
  • Antioxidants: These potent compounds in mustard microgreens help combat free radical damage, potentially reducing the risk of chronic diseases.
  • Fiber: While the fiber content is moderate, it still contributes to digestive health and satiety.

Health Benefits Beyond Flavor:

The impressive nutrient profile of mustard microgreens translates to a range of potential health benefits:

  • Boosts Immune System: The high vitamin C content strengthens the body's defenses against infections and illness.
  • Promotes Healthy Vision: Vitamin A protects against age-related macular degeneration and maintains healthy vision.
  • Improves Bone Health: Vitamin K and calcium contribute to strong bones and reduce the risk of osteoporosis.
  • Supports Cell Growth and Function: Vitamin B6 facilitates cell growth and repair, and manganese is essential for enzyme function.
  • May Aid in Digestion: The moderate fiber content can promote regularity and gut health.
  • Antioxidant Powerhouse: The abundant antioxidants combat free radicals, potentially reducing the risk of chronic diseases like heart disease and cancer.

Flavorful Versatility:

Mustard microgreens are not just nutritional powerhouses; they are culinary chameleons! Their pungent bite and peppery notes add a vibrant dimension to various dishes:

  • Salads and Sandwiches: Sprinkle them on your favorite leafy greens or layer them in a sandwich for a burst of peppery zing.
  • Soups and Stews: Add a spicy touch to vegetable soups or lentil stews.
  • Dips and Dressings: Infuse dips and dressings with a mustardy kick.
  • Eggs and Tofu: Top scrambled eggs or tofu scrambles with a touch of fiery flavor.
  • Pizza and Pasta: Elevate pizzas and pasta dishes with a unique peppery note.
  • Cocktails and Mocktails: Garnish cocktails or mocktails with a surprising twist.

More Than Just a Trend:

Mustard microgreens offer more than just a trendy garnish. They are a nutrient-dense, flavorful, and versatile addition to any healthy diet. Whether you're a seasoned chef or a curious home cook, these petite powerhouses are sure to add a zesty spark to your culinary journey. So, embrace the versatility and benefits of mustard microgreens - let these tiny titans take your health and taste buds on an exciting adventure!

Additional Tips:

  • Experiment with our different mustard varieties.
  • Start with small amounts and adjust to your preferred level of heat.
  • Store leftover microgreens in a sealed container in the refrigerator for up to 7 days.

Remember, mustard microgreens are not just a fleeting trend; they are a sustainable and flavorful way to add a nutritional boost to your daily meals.

Mustard Microgreen Recipes

Spicy Mustard Microgreens Salad with Grilled Chicken and Avocado


This recipe combines the spicy kick of mustard microgreens with the succulent flavors of grilled chicken, creamy avocado, and a tangy vinaigrette, creating a delightful balance of flavors and textures. Perfect for a healthy lunch or a light dinner, this salad is not only delicious but also packed with nutrients.



  • 2 cups mustard microgreens, washed and dried
  • 2 boneless, skinless chicken breasts
  • 1 ripe avocado, sliced
  • 1/2 red onion, thinly sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup crumbled feta cheese
  • Salt and pepper to taste
  • Olive oil for grilling


  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • 1 teaspoon honey (or to taste)
  • Salt and pepper to taste


Preparing the Chicken

  1. Preheat the grill to medium-high heat.
  2. Season the chicken breasts with salt and pepper and lightly coat them with olive oil.
  3. Grill the chicken for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C).
  4. Once done, let the chicken rest for a few minutes, then slice it into strips.

Making the Vinaigrette

  1. In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, minced garlic, honey, salt, and pepper until well combined.

Assembling the Salad

  1. In a large bowl, combine the mustard microgreens, sliced red onion, and cherry tomatoes.
  2. Add the grilled chicken strips and avocado slices on top of the greens.
  3. Drizzle the vinaigrette over the salad and gently toss to combine.
  4. Sprinkle crumbled feta cheese over the salad.
  5. Season with a little more salt and pepper, if desired.


Serve the salad immediately, ensuring that each plate has a good mix of the greens, chicken, avocado, and toppings. This salad pairs beautifully with a crisp white wine or a light, citrusy beer.


This Spicy Mustard Microgreens Salad with Grilled Chicken and Avocado is a testament to how simple ingredients, when combined thoughtfully, can create a dish that's bursting with flavor and nutrition. The peppery taste of mustard microgreens elevates the salad, making it a gourmet yet easy-to-make dish suitable for any occasion.

Mustard Microgreen Miso Cauliflower Tacos with Toasted Sesame Ranch

This recipe infuses the peppery bite of mustard microgreens with the earthy richness of miso and tangy sesame ranch, all nestled in crispy cauliflower tortillas. It's a vegetarian adventure for your taste buds, packed with nutrients and bursting with flavor.


  • For the cauliflower tortillas:
    • 1 head cauliflower, grated
    • 1 large egg, beaten
    • 1/4 cup finely chopped scallions
    • 1/4 cup chopped fresh cilantro
    • 1/2 teaspoon garlic powder
    • 1/4 teaspoon onion powder
    • 1/4 teaspoon smoked paprika
    • Salt and pepper to taste
  • For the miso filling:
    • 1 tablespoon white miso paste
    • 1 tablespoon tahini
    • 1 tablespoon apple cider vinegar
    • 1 tablespoon soy sauce
    • 1 teaspoon toasted sesame oil
    • 1/2 teaspoon honey
    • 1/4 cup water
  • For the toppings:
    • 1 cup firmly packed mustard microgreens
    • 1/2 cup marinated sliced radishes (radish microgreens work well too!)
    • 1/4 cup crumbled queso fresco
    • 1/4 cup toasted sesame seeds
    • Lime wedges (optional)


  1. Make the cauliflower tortillas: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. In a large bowl, combine grated cauliflower with egg, scallions, cilantro, spices, and salt and pepper. Mix well and evenly spread the mixture onto the baking sheet in thin rounds. Bake for 15-20 minutes, flipping halfway through, until golden brown and crispy.
  2. Make the miso filling: Whisk together miso paste, tahini, vinegar, soy sauce, sesame oil, honey, and water until smooth. Taste and adjust seasonings if desired.
  3. Assemble tacos: Spread a generous amount of miso filling on each cauliflower tortilla. Top with mustard microgreens, radishes, queso fresco, toasted sesame seeds, and a squeeze of lime juice (optional).
  4. Enjoy the vibrant symphony of flavors in each bite!


  • For extra crispy tortillas, dehydrate the grated cauliflower for 1 hour before baking.
  • Feel free to customize the toppings with your favorite vegetables or protein. Chopped avocado, roasted pumpkin seeds, or shredded chicken would all be delicious additions.
  • Leftover miso filling can be used as a dip for vegetables or drizzled over roasted tofu.
  • Make it a party! Prepare the toppings and set up a taco bar for everyone to assemble their own creations.

This recipe is a unique and delicious way to showcase the versatility of mustard microgreens. With its bold flavor and impressive nutritional profile, it's sure to become a new favorite in your recipe repertoire.

Creamy Mustard Microgreens Pasta with Lemon Garlic Shrimp


This recipe brings together the zest of lemon garlic shrimp with the spicy flavor of mustard microgreens, all tossed in a creamy pasta. This dish is perfect for a quick yet elegant dinner and showcases the versatility of mustard microgreens in a creamy, savory context.


For the Lemon Garlic Shrimp

  • 1 lb (450g) large shrimp, peeled and deveined
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • Zest of 1 lemon
  • Salt and pepper to taste

For the Pasta

  • 8 oz (225g) your choice of pasta (e.g., fettuccine, spaghetti)
  • 2 cups mustard microgreens
  • 1 cup heavy cream
  • 1/2 cup grated Parmesan cheese
  • 2 tablespoons unsalted butter
  • Juice of 1 lemon
  • 1/2 teaspoon red pepper flakes (optional)
  • Salt and pepper to taste
  • Additional Parmesan cheese for garnish


Preparing the Lemon Garlic Shrimp

  1. In a large skillet, heat the olive oil over medium heat.
  2. Add the minced garlic and lemon zest, sautéing for about 1 minute until fragrant.
  3. Add the shrimp, season with salt and pepper, and cook until the shrimp are pink and opaque, about 2-3 minutes per side.
  4. Remove the shrimp from the skillet and set them aside.

Cooking the Pasta

  1. Cook the pasta according to package instructions in salted water until al dente.
  2. Drain the pasta, reserving 1/2 cup of pasta water.

Making the Creamy Sauce

  1. In the same skillet used for the shrimp, melt the butter over medium heat.
  2. Add the heavy cream, Parmesan cheese, lemon juice, and red pepper flakes. Stir well to combine.
  3. Cook the sauce for 2-3 minutes until it starts to thicken.
  4. Add the cooked pasta and the reserved pasta water to the skillet. Toss to coat the pasta in the sauce.

Combining Everything

  1. Add the cooked shrimp and mustard microgreens to the pasta. Gently toss everything together until the microgreens begin to wilt slightly and the shrimp are heated through.
  2. Season with salt and pepper to taste.


Serve the pasta hot, garnished with additional Parmesan cheese and a sprinkle of mustard microgreens on top. This dish pairs wonderfully with a glass of white wine, such as a Chardonnay or Sauvignon Blanc.


Creamy Mustard Microgreens Pasta with Lemon Garlic Shrimp is a delightful dish that combines the freshness of seafood with the bold flavors of mustard microgreens, all enveloped in a creamy, tangy sauce. This dish is sure to impress and provides a novel way to enjoy the unique taste and nutritional benefits of mustard microgreens.

Mustard Microgreen Pesto Bruschetta with Grilled Peaches and Honeycomb

This recipe takes the classic bruschetta to new heights with a zesty mustard microgreen pesto, sweet grilled peaches, and a luxurious finishing touch of honeycomb. It's a summery explosion of flavors that's perfect for a light lunch, appetizer, or even dessert.


  • For the bruschetta:
    • 1 baguette, sliced into 1/2-inch thick pieces
    • 2 tablespoons olive oil
    • 1 garlic clove, rubbed on each bread slice
    • Salt and pepper to taste
  • For the mustard microgreen pesto:
    • 1 cup packed mustard microgreens
    • 1/2 cup walnuts or pecans
    • 1/4 cup grated Parmesan cheese
    • 1/4 cup olive oil
    • 2 tablespoons lemon juice
    • 1 tablespoon fresh basil leaves
    • Pinch of red pepper flakes (optional)
    • Salt and pepper to taste
  • For the toppings:
    • 2 ripe peaches, sliced
    • 1 tablespoon olive oil
    • Honeycomb, broken into pieces
    • Fresh basil leaves (optional)


  1. Make the bruschetta: Preheat oven to 400°F (200°C). Brush bread slices with olive oil and rub with garlic clove. Season with salt and pepper. Bake for 10-15 minutes, flipping halfway through, until golden brown and toasted.
  2. Make the mustard microgreen pesto: In a food processor, combine microgreens, walnuts, Parmesan cheese, olive oil, lemon juice, basil, and red pepper flakes (if using). Pulse until a chunky pesto forms. Season with salt and pepper to taste.
  3. Grill the peaches: Heat a grill pan over medium heat. Brush peach slices with olive oil and grill for 2-3 minutes per side, until lightly caramelized.
  4. Assemble bruschetta: Top toasted bread with a generous dollop of mustard microgreen pesto. Arrange grilled peach slices on top and drizzle with a little honey. Finish with crumbled honeycomb and fresh basil leaves (optional).
  5. Enjoy the sweet and savory symphony of flavors in each bite!


  • If you don't have a grill pan, you can also grill the peaches on an outdoor grill or broil them in the oven for a few minutes.
  • For a vegan option, use a vegan parmesan cheese or nutritional yeast in the pesto.
  • Feel free to experiment with different toppings like goat cheese, prosciutto, or balsamic glaze.
  • This recipe is best enjoyed fresh, but leftover pesto can be stored in an airtight container in the refrigerator for up to 3 days.

This recipe is a creative and refreshing way to feature mustard microgreens. The peppery pesto contrasts beautifully with the sweet peaches and luxurious honeycomb, making it a perfect dish to impress your guests at any gathering.

Mustard Microgreen and Brie Croque Monsieur with Caramelized Onions and Rosemary Aioli

This recipe elevates the classic French croque monsieur with tangy mustard microgreens, creamy brie cheese, and the sweet-savory magic of caramelized onions. A rosemary-infused aioli adds a final touch of herbal decadence, making this sandwich a gourmet masterpiece in no time.


  • For the croque monsieur:

    • 2 slices thick-cut sourdough bread
    • 2 tablespoons unsalted butter, softened
    • 1/2 cup thinly sliced red onion
    • 1 tablespoon olive oil
    • 1/4 teaspoon fresh rosemary, chopped (plus extra for garnish)
    • 4 slices brie cheese
    • 1/4 cup packed mustard microgreens
    • Pinch of freshly grated nutmeg
  • For the rosemary aioli:

    • 1/2 cup mayonnaise
    • 1 clove garlic, minced
    • 1 tablespoon lemon juice
    • 1 teaspoon Dijon mustard
    • 1/4 teaspoon chopped rosemary


  1. Caramelize the onions: Heat olive oil in a skillet over medium heat. Add thinly sliced red onion and cook, stirring occasionally, for 15-20 minutes, until golden brown and caramelized. Stir in chopped rosemary and set aside.
  2. Make the aioli: Combine mayonnaise, garlic, lemon juice, Dijon mustard, and chopped rosemary in a small bowl. Mix well and set aside.
  3. Assemble the croque monsieur: Spread softened butter on one side of each bread slice. On one buttered side, layer brie cheese, caramelized onions, mustard microgreens, and a sprinkle of nutmeg. Top with the other bread slice, buttered side facing out.
  4. Cook the sandwich: Heat a large skillet or griddle over medium heat. Add the assembled sandwich and cook for 2-3 minutes per side, pressing down gently with a spatula, until golden brown and melty.
  5. Serve and enjoy: Transfer the cooked croque monsieur to a plate and cut in half diagonally. Drizzle with rosemary aioli and garnish with a sprig of fresh rosemary.


  • Use a sturdy bread like sourdough or rye for a satisfying bite.
  • If you don't have fresh rosemary, you can substitute 1/2 teaspoon dried rosemary in the aioli.
  • Feel free to add other ingredients to the sandwich, like thinly sliced ham or apple slices.
  • For a richer flavor, brush the outside of the bread with melted butter before cooking.

This recipe combines the comfort of a classic grilled cheese with the sophisticated flavors of caramelized onions, creamy brie, and peppery mustard microgreens. The rosemary aioli adds a unique twist, making this sandwich a memorable experience for any palate.