10 Best Microgreens for Smoothies (and How to Use Them)

10 Best Microgreens for Smoothies (and How to Use Them)

If you have been blending the same spinach-and-banana smoothie for months, it might be time for an upgrade. The best microgreens for smoothies pack more vitamins, minerals, and antioxidants per ounce than their mature counterparts, and most of them blend right in without changing the flavor of your drink. As growers here at Wind River Greens in Milton, GA, we have tested every variety we grow in our own morning smoothies. Here is what we have learned about which ones work, which ones surprise you, and which ones to save for your salad bowl instead.

Why Add Microgreens to Smoothies?

Microgreens are harvested just 7 to 14 days after sprouting, when their nutrient concentration is at its peak. Studies have shown that microgreens can contain 4 to 40 times the vitamins and minerals of their full-grown versions. Tossing a handful into your blender is one of the easiest ways to boost your daily nutrition without changing a thing about how your smoothie tastes.

A few practical tips before we get to the list:

• Use about 1/2 to 1 ounce of microgreens per smoothie (a generous handful).
• Add microgreens to the blender with your liquid first and blend briefly before adding frozen fruit. This helps break down the greens evenly.
• Store microgreens refrigerated and rinse gently right before use.

New to microgreens in general? Our Microgreens 101 page covers the basics of what they are, how to store them, and how to eat them.

The 10 Best Microgreens for Smoothies

1. Sunflower Microgreens

Flavor: Mild, nutty, with a satisfying crunch (that disappears once blended).

Nutrition highlight: High in protein, vitamin E, zinc, and all essential amino acids. One of the most protein-dense microgreens you can find.

Smoothie pairings: Sunflower microgreens go with just about everything. They are especially good with banana, peanut butter, and chocolate smoothies, where their nutty flavor fits right in. Also excellent in tropical blends with mango and coconut milk.

We grow this one fresh every week at Wind River Greens -- it is our most popular variety for a reason.

2. Pea Shoots

Flavor: Sweet and fresh, like spring peas straight from the garden.

Nutrition highlight: Excellent source of vitamins A, C, and K, plus folate and fiber.

Smoothie pairings: Their natural sweetness makes pea shoots one of the best microgreens for smoothies if you are new to blending greens. Pair them with apple, pear, ginger, or a green smoothie base of cucumber and lime. They add creaminess without any grassy or bitter taste.

Another variety we grow weekly. Pea shoots are a great entry point for kids and picky eaters.

3. Broccoli Microgreens

Flavor: Mild and slightly peppery, much gentler than mature broccoli.

Nutrition highlight: Contains up to 40 times more sulforaphane than mature broccoli. Sulforaphane is one of the most studied plant compounds for its antioxidant and anti-inflammatory properties.

Smoothie pairings: Broccoli microgreens are the stealth health booster. Their mild flavor disappears behind berries, banana, or citrus. Blend them into a blueberry-banana smoothie and you will never know they are there. This is the one to use when you want maximum nutrition with zero flavor impact.

We grow broccoli microgreens (Waltham 29 variety) at Wind River Greens, and they are hands-down the best choice for anyone who wants nutrition without taste trade-offs.

4. Radish Microgreens

Flavor: Peppery and bold, with a fresh, bright heat.

Nutrition highlight: High in vitamins A and C, plus glucosinolates, which are compounds linked to anti-inflammatory benefits.

Smoothie pairings: This one is for the adventurous. Radish microgreens add a spicy kick that works surprisingly well in savory smoothies or juice-style blends. Try them with carrot, orange, ginger, and turmeric for an immune-boosting blend with real bite. Use a lighter hand, about half an ounce, until you know how much heat you like.

We grow both China Rose and Rambo radish varieties. Rambo has the deeper purple color; China Rose has beautiful pink stems.

5. Kale Microgreens

Flavor: Earthy and mild, without the bitterness of mature kale.

Nutrition highlight: Rich in vitamins A, C, and K, plus calcium and iron.

Smoothie pairings: If you already put kale in your smoothies, micro kale is a straight upgrade: more nutrients, better flavor, no tough stems to deal with. Works in any smoothie where you would normally use spinach or kale. Blend with banana, frozen berries, and a splash of oat milk.

6. Beet Microgreens

Flavor: Mild earthy sweetness, much gentler than mature beets.

Nutrition highlight: High in vitamins A and C, iron, potassium, and betalains (powerful antioxidants responsible for their deep magenta color).

Smoothie pairings: Beet microgreens give your smoothie a gorgeous pink-red color along with a subtle sweetness. They pair beautifully with berries, pomegranate, dark chocolate, and citrus. Great in a post-workout recovery smoothie with banana and protein powder.

7. Red Cabbage Microgreens

Flavor: Mild and slightly sweet, with a subtle cabbage note.

Nutrition highlight: High in vitamins C and K, and loaded with anthocyanins, the antioxidant pigments that make them purple.

Smoothie pairings: Another color booster. Red cabbage microgreens turn smoothies a striking purple without adding much flavor. Blend with blueberries, acai, banana, and almond milk for a smoothie that looks as good as it tastes.

8. Kohlrabi Microgreens

Flavor: Mild, slightly sweet, with a gentle broccoli-like finish.

Nutrition highlight: Rich in vitamins A, C, and K, with good fiber and antioxidant content.

Smoothie pairings: Kohlrabi is one of the mildest brassicas, making it a great blender green. Works well in green smoothies with cucumber, apple, mint, and lime. Its subtle sweetness complements tropical fruits without competing.

9. Wheatgrass

Flavor: Sweet and grassy, the classic "green juice" taste.

Nutrition highlight: Rich in chlorophyll, iron, and vitamins A, C, and E.

Smoothie pairings: Wheatgrass is the original smoothie microgreen. A small amount (half an ounce or less) goes a long way. Best in citrus-forward or tropical smoothies where the sweetness of pineapple or orange balances its grassy notes.

10. Spicy Salad Mix (Blended Microgreens)

Flavor: A balanced blend of peppery radish varieties and milder greens.

Nutrition highlight: The mix of varieties means a broader range of vitamins, minerals, and antioxidants than any single green.

Smoothie pairings: If you like a little edge to your green smoothies, our Spicy Salad Mix adds complexity. Blend with mango, pineapple, and coconut water for a tropical smoothie with a kick. Start with a smaller amount and adjust to taste.

This is one of our signature blends at Wind River Greens, crafted for flavor variety in every handful.

3 Simple Microgreen Smoothie Recipes

The Nutty Green (Beginner-Friendly)

• 1 oz sunflower microgreens
• 1 frozen banana
• 1 tablespoon peanut or almond butter
• 1 cup oat milk
• 1 teaspoon honey (optional)

Blend microgreens with oat milk first, then add remaining ingredients and blend until smooth. The sunflower microgreens add protein and a subtle nuttiness that makes this taste like a milkshake.

The Sulforaphane Booster (Maximum Nutrition)

• 1 oz broccoli microgreens
• 1/2 cup frozen blueberries
• 1/2 frozen banana
• 1 tablespoon flax seeds
• 1 cup almond milk

This is our go-to for packing in the most nutrition with the least flavor change. The blueberries and banana completely mask the broccoli microgreens, while you get a massive dose of sulforaphane and antioxidants.

The Immune Kicker (Bold and Spicy)

• 1/2 oz radish microgreens
• 1/2 oz pea shoots
• 1 medium carrot, chopped
• 1 orange, peeled
• 1/2 inch fresh ginger
• 1/2 cup water or coconut water

The radish microgreens add a peppery warmth that pairs perfectly with ginger and citrus. The pea shoots round it out with a touch of sweetness. This one tastes like a fresh-pressed juice from a cold-pressed bar.

Tips for Getting the Best Results

• Freshness matters. Microgreens that are fresh from the farm blend better and taste better than anything that has sat on a store shelf. This is where buying local makes a real difference.
• Blend greens with liquid first. Add your microgreens and liquid base to the blender and pulse a few times before adding frozen fruit. This prevents chunks of unblended greens in your smoothie.
• Start mild, work up. If you are new to microgreens in smoothies, start with sunflower, pea shoots, or broccoli. Save the radish and spicy mix for when you know what you like.
• Combine varieties. Some of the best microgreens for smoothies work even better together. Try sunflower and broccoli for a protein-plus-sulforaphane combo, or pea shoots and beet for sweetness and color.

Frequently Asked Questions

Can you put microgreens in a smoothie?

Absolutely. Microgreens blend easily in any standard blender. Their tender leaves and stems break down quickly, and most varieties have mild enough flavors that they disappear into the smoothie. They are one of the simplest ways to add concentrated nutrition to your daily routine.

Do microgreens change the taste of a smoothie?

Most microgreens have very little impact on flavor, especially mild varieties like broccoli, sunflower, and pea shoots. Spicier varieties like radish will add a noticeable peppery note, so use less of those or pair them with strong flavors like ginger and citrus. When in doubt, start with half an ounce and work up.

How many microgreens should I add to a smoothie?

A good starting point is 1/2 to 1 ounce per smoothie, which is roughly one generous handful. That is enough to get meaningful nutrition without overpowering the other ingredients. For mild varieties like broccoli or sunflower, you can use a full ounce. For spicy varieties like radish, start with half an ounce.

Are microgreens better for you than spinach in smoothies?

Microgreens are significantly more nutrient-dense than most mature greens, ounce for ounce. Broccoli microgreens, for example, contain up to 40 times more sulforaphane than mature broccoli. That said, you typically use less volume of microgreens, so think of them as a concentrated nutrition boost rather than a full replacement for larger leafy greens.

Do I need to wash microgreens before adding them to a smoothie?

Yes. Give them a gentle rinse under cold water and pat dry before adding to your blender. Microgreens are grown in soil or growing medium, so a quick rinse is always a good idea. For more on handling and storage, visit our Microgreens 101 guide.

Get Fresh Microgreens Delivered to Your Door

Finding the best microgreens for smoothies starts with freshness, and nothing beats microgreens harvested the same week you eat them. At Wind River Greens, we grow sunflower, pea shoots, broccoli, radish, and more right here in Milton, Georgia. We deliver every Sunday throughout the north Atlanta area, including Alpharetta, Roswell, Johns Creek, and Cumming.

Ready to upgrade your morning smoothie? Order your weekly microgreens bundle here and we will get fresh, locally grown microgreens to your door this Sunday.

Keep Reading

• Microgreens 101: Everything You Need to Know
• Recipe: Sunflower Microgreen Salad
• Recipe: Microgreen Pesto
• Recipe: Microgreen Smoothie Bowl

Common Mistakes to Avoid When Using Microgreens in Smoothies

After helping hundreds of customers at Wind River Greens get started with smoothie microgreens, we've noticed the same mistakes crop up again and again. Here's how to avoid the most common pitfalls that can turn your nutrient-packed smoothie into a disappointing experience.

Using Too Many Strong-Flavored Varieties at Once

One of the biggest mistakes new smoothie makers commit is throwing multiple peppery or bitter microgreens into the same blend. Mixing radish, mustard, and arugula microgreens might sound like a nutrition powerhouse, but you'll end up with a smoothie that tastes more like salad dressing than breakfast. Stick to one strong-flavored variety per smoothie, or balance it with 75% mild greens like sunflower or pea shoots.

Adding Wet Microgreens to the Blender

Rinsing your microgreens is important, but adding soaking wet greens to your smoothie dilutes the flavor and can make the texture watery and thin. After washing, pat your microgreens completely dry with paper towels or use a salad spinner. This small step makes a noticeable difference in both taste and consistency.

Ignoring the Blend Order

Many people dump everything into the blender at once, but this leads to chunks of unblended microgreens floating in your smoothie. Always add your liquid and microgreens first, blend for 15-30 seconds until the greens are completely broken down, then add your frozen fruits and other ingredients. This technique ensures smooth, even distribution throughout your drink.

Pro Tips from Experienced Growers

As commercial microgreen growers who've been perfecting smoothie blends for over five years, we've learned some tricks that make a real difference in both flavor and nutrition retention.

The "24-Hour Rule" for Maximum Nutrition

Use your microgreens within 24 hours of purchasing or harvesting them for smoothies. While properly stored microgreens can last 7-10 days in the refrigerator, their vitamin C content drops by about 15-20% after the first day. For smoothies where you're specifically seeking maximum nutritional benefit, fresher is always better.

Pre-Blend and Freeze Method

Here's a time-saving technique we recommend to busy customers: blend your microgreens with a small amount of water or coconut milk until completely smooth, then freeze the mixture in ice cube trays. Each cube equals about 1/2 ounce of microgreens. Pop 1-2 cubes into your morning smoothie for instant nutrition without any prep time. These green cubes stay fresh in the freezer for up to 3 months.

Temperature Matters

Keep your microgreens refrigerated until the moment you blend them. Room temperature microgreens lose their crisp cellular structure, which can lead to a slimier texture in your finished smoothie. We store ours at 35-38°F for optimal texture retention.

Troubleshooting Your Microgreen Smoothies

Even experienced smoothie makers run into issues when incorporating microgreens. Here are solutions to the most common problems we hear about from our customers.

Problem: Bitter or Overwhelming Green Taste

Solution: You're likely using too much of a strong variety or not balancing properly with sweet ingredients. Reduce your microgreen portion to 1/4 ounce and add an extra 1/2 cup of sweet fruit like mango, dates, or frozen banana. Gradually increase the greens over time as your palate adjusts.

Problem: Gritty or Chunky Texture

Solution: This usually means your blender isn't powerful enough to fully break down the plant fibers, or you're not blending long enough. Try blending the greens with liquid for a full 45-60 seconds before adding other ingredients. If you have an older blender, chop the microgreens roughly with a knife before adding them to help your machine out.

Problem: Smoothie Separates or Looks Unappetizing

Solution: Add 1/4 cup of frozen mango or half a frozen banana to your blend. These fruits contain natural emulsifiers that help bind water and plant matter together. The natural pectin in these fruits prevents that unappetizing separated layer that can form with leafy greens.

Problem: Microgreens Go Bad Too Quickly

Solution: Store them properly between paper towels in a sealed container in your refrigerator's crisper drawer. Don't wash them until you're ready to use them. If you're consistently throwing away unused microgreens, try our pre-blend and freeze method mentioned above, or start with smaller quantities until you establish a routine.