It all starts with the seed! Especially when you’re looking to integrate sprouted foods into your diet.

Seeds are a great plant-based source of vitamins, minerals, and are champions when it comes to those healthy monounsaturated, polyunsaturated, and saturated fats, as well as omega-3 and omega-6 fatty acids! With that said, when seeds are harvested post sprouting they receive so many health benefits including a lower glycemic index rating, easier digestibility, and an increase of their nutrient density.


Even though seeds are small, they pack a punch when it comes to the kitchen. They can be added to granola and trail mixes for that extra boost while you’re out and about. They are a great addition to gluten-free, low-sugar bread for nutty flavoring and thicker textures. You can use these nutritious morsels for nut-free butter and milk alternatives. Or, you can go with the raw option and simply sprinkle them on your salad, avocado toast, or in your soup.

Looking to get more of those nutrient-dense, wonderfully rich flavored sprouted seeds in your diet? Here are a few recipes to get you started! Take note of those sprouted seed recipes from the Food Monster App that use traditional seeds versus sprouted and make the swap when necessary.

1. Pumpkin Seed ButterPumpkin Seed Butter

Source: Pumpkin Seed Butter

This Pumpkin Seed Butter recipe by Christina Bedetta is a perfect nut-free butter for those nut allergies out there! Plus, Bedetta offers a small list of add-ins to make it as fatty or low fat, sugary or sugar-free, flavorful or neutral as you’d like.


2. Sprouted Sunflower Seed MilkSprouted Sunflower Seed Milk

Source: Sprouted Sunflower Seed Milk

Not a fan of pumpkin seeds, yet still need a nut-free and dairy-free milk alternative? Try this Sprouted Sunflower Seed Milk recipe by Kibby Miller instead. By using sprouted sunflower seeds instead of traditional, you’ll get a delicious non-dairy beverage that’s brimming with nutrition.

3. Raw Superfood Energy BitesRaw Superfood Energy Bites

Source: Raw Superfood Energy Bites

Each of these Raw Superfood Energy Bites by Nikki and Zuzana is chock full of flavor and nutrients including healthy fats, protein, fiber, and natural sugars. While the recipe calls for traditional sesame seeds, chia seeds, and hemp hearts (or hemp seeds, if you prefer), simply find yourself a sprouted version of each to really pack a nutritional punch and lower the sugar content.


4. Chia Seed and Banana Breakfast CookiesChia Seed and Banana Breakfast Cookies

Source: Chia Seed and Banana Breakfast Cookies

Make this Chia Seed and Banana Breakfast Cookies recipe by Vicky Coates extra nutritious and lower on the glycemic index by using sprouted chia seeds! Along with seeds, these cookies use naturally sweet banana, fiber-rich oats, and heart-healthy whole grains. Plus, they are gluten-free and sugar-free!

5. Sesame Seed MilkSesame Seed Milk

Source: Sesame Seed Milk

If pumpkin seed milk and sunflower seed milk have both failed you, don’t give up just yet! This Sesame Seed Milk recipe by Larice Feuerstein is a truly unique take on a dairy-free, nut-free beverage. It’s rich, creamy, and perfect for smoothies. Make sure to use sprouted sesame seeds if you want that additional kick of nutrients.

6. Hearty Flatbread With Smoky Shiitake Bacon (flax seed)Hearty Flatbread With Smoky Shiitake Bacon

Source: Hearty Flatbread With Smoky Shiitake Bacon

Did you know that you can find sprouted flax seeds? It’s true! This Hearty Flatbread With Smoky Shiitake Bacon recipe by Courtney West uses gluten-free and heart-healthy buckwheat flour and flax meal (swap our for sprouted flaxseed meal) for the flatbread topped off with shiitake bacon bits.


7. Lemon Poppy Seed DonutsLemon Poppy Seed Donuts

Source: Lemon Poppy Seed Donuts

This Lemon Poppy Seed Donuts recipe by Angelina Papanikolaou is the perfect treat for a special lazy Sunday morning. If you swap out regular poppy seeds with sprouted, then you’ll have a nutrient-dense, digestion-friendly donut in just 20 minutes.

8. Parsley Pumpkin Seed PestoParsley Pumpkin Seed Pesto

Source: Parsley Pumpkin Seed Pesto

While pesto is traditionally made with pinenuts, Melissa Tedesco has created this Parsley Pumpkin Seed Pesto recipe, which is nut-free, pumpkin seed-based pesto alternative (use sprouted pumpkin seeds to add a kick of nutrients). To really make this a unique pesto, Tedesco swaps out the basil for earthy parsley.

9. Garlic and Onion Sunflower Seed CrackersGarlic and Onion Sunflower Seed Crackers

Source: Garlic and Onion Sunflower Seed Crackers

Sprouted sunflower seeds are delicious and nutrient-dense, which makes them a perfect ingredient for a snack recipe like this Garlic and Onion Sunflower Seed Crackers recipe by Taryn Fitz-Gerald. Yet, this is no ordinary cracker! Fitz-Gerald includes a mixture of flavorful herbs, chili flakes for heat, of course, a bit of sea salt to add that savory bite.

10. Turmeric, Mango, and Chia OatsTurmeric, Mango, and Chia Oats

Source: Turmeric, Mango, and Chia Oats

Turmeric is a popular Indian-based spice that is well-known for its powerful anti-inflammatory properties. This Turmeric, Mango, and Chia Oats recipe by Judy Moosmueller is a wonderful opportunity to get more turmeric into your diet, while also trying out your new sprouted chia seeds. With a bit of sweet mango to balance it out, this is the perfect healthy way to start your day!

11. Grain-Free Coconut Hemp Seed GranolaGrain-Free Coconut Hemp Seed Granola

Source: Grain-Free Coconut Hemp Seed Granola

Think you can’t find a delicious, super-healthy, low sugar granola that also happens to be grain-free, gluten-free, and nut-free? This Grain-Free Coconut Hemp Seed Granola recipe by Mitra Shirmohammadi is the bright light at the end of the tunnel that happens to meet all those dietary restrictions! Swap out regular pumpkin seeds, sunflower seeds, sesame seeds, chia seeds, and hemp hearts for the sprouted version to make this granola a perfect superfood!

12. Sesame Roasted Beets and GreensSesame Roasted Beets and Greens

Source: Sesame Roasted Beets and Greens

This Sesame Roasted Beets and Greens recipe by Sonnet Lauberth offers the natural sweetness of beets mixed with the powerful flavors of sesame. Add a nutrient-rich layer to this meal by using sprouted sesame seeds.

13. Homemade Golden Flax Seed Milk

Source: Homemade Golden Flax Seed Milk

You may wonder what makes this nut-free, dairy-free beverage golden. It’s the golden flax seed! This Homemade Golden Flax Seed Milk recipe by Wendy Irene has a wonderfully sweet and rich flavor thanks to dates, vanilla, and cinnamon yet doesn’t sacrifice the healthy components of golden flaxseed (swap out regular golden flaxseed for sprouted!).

14. Carrot Poppyseed Buckwheat PorridgeCarrot Poppyseed Buckwheat Porridge

Source: Carrot Poppyseed Buckwheat Porridge

Look for a hearty and sweet breakfast to warm and fill your tummy in the morning? This Carrot Poppyseed Buckwheat Porridge recipe by Laura Peill hits all the marks. Peil uses filling buckwheat, sweet carrots, a slew of spices, and nutrient-rich poppyseed, which can be amplified by using sprouted poppyseed.

15. Gluten-Free Bread With Pumpkin SeedsGluten-Free Bread With Pumpkin Seeds

Source: Gluten-Free Bread With Pumpkin Seeds

Pumpkin seeds are an incredibly popular seed option due to their high healthy fat content and wonderful flavor. This Gluten-Free Bread With Pumpkin Seeds recipe by Sarah and Peter Hagstrom offers those gluten-intolerant folks a great way to satiate their desire for bread, yet steer clear of gluten.

We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

For more Vegan Food, Health, Recipe, Animal, and Life content published daily, don’t forget to subscribe to the One Green Planet Newsletter!

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