I stopped making lettuce salads about three years ago. It was not a dramatic decision — I just kept reaching for the microgreens tray instead. The flavor was better. The nutrition was better. The salads held up longer in the fridge without wilting into a sad puddle. And once I started treating microgreens as a base rather than a sprinkle on top, everything about my summer cooking changed.

Microgreens contain 4 to 40 times the vitamin concentration of their mature counterparts, depending on variety. A salad built on sunflower or pea shoot microgreens delivers more vitamin E, vitamin K, vitamin C, and zinc per bite than the same volume of romaine or iceberg ever could. These recipes are how I actually eat at home during Florida summers, and they are all built around what we grow at Wholly Water Farms.

1. Sunflower Microgreen and Avocado Salad with Citrus Vinaigrette

This is our house salad. I make it three or four times a week from May through September.

Ingredients

4 cups sunflower microgreens
1 ripe avocado, sliced
1 small shallot, thinly sliced
2 tablespoons toasted pepitas
Flaky sea salt

Citrus vinaigrette: 3 tablespoons fresh orange juice, 1 tablespoon lime juice, 2 tablespoons olive oil, 1 teaspoon honey, pinch of salt. Whisk together.

Method

Spread the sunflower microgreens on a plate — do not cram them into a bowl. Layer the avocado slices and shallot over the greens. Drizzle the citrus vinaigrette, scatter the pepitas, and finish with flaky salt. Serve immediately.

Why it works: The nutty crunch of sunflower microgreens pairs naturally with the creamy richness of avocado, and the citrus vinaigrette bridges them with bright acidity that keeps the whole plate from feeling heavy.

2. Pea Shoot and Strawberry Salad with Balsamic and Goat Cheese

Sweet and savory with a tangy finish. This one converts people who think salads are boring.

Ingredients

4 cups pea shoot microgreens
1 cup ripe strawberries, quartered
2 ounces soft goat cheese, crumbled
3 tablespoons candied pecans, roughly chopped
2 tablespoons aged balsamic vinegar
1 tablespoon olive oil
Freshly cracked black pepper

Method

Toss the pea shoots with the olive oil gently — just enough to barely coat the leaves. Arrange on plates. Top with strawberries and goat cheese. Drizzle the balsamic vinegar directly over the top (do not mix it into a dressing — you want the concentrated sweetness hitting in distinct bites). Scatter the pecans and add pepper.

Why it works: Pea shoots have a natural sweetness that echoes the strawberries rather than competing with them, and the goat cheese provides a tart, creamy counterpoint that holds everything together.

3. Radish Microgreen Thai Salad with Peanut Dressing

This is the salad I make when I want something with bite. Radish microgreens bring genuine heat — a peppery, mustard-like intensity that stands up to bold Southeast Asian flavors.

Ingredients

3 cups radish microgreens
1 cup cooked and cooled rice noodles
1 small carrot, julienned
1/2 English cucumber, sliced into half-moons
2 tablespoons fresh cilantro or culantro leaves
1 tablespoon sesame seeds

Peanut dressing: 2 tablespoons natural peanut butter, 1 tablespoon soy sauce, 1 tablespoon rice vinegar, 1 tablespoon lime juice, 1 teaspoon sesame oil, 1 teaspoon sriracha (adjust to taste), warm water to thin. Whisk until smooth.

Method

Toss the rice noodles with half the peanut dressing. Arrange the radish microgreens on plates and pile the dressed noodles in the center. Surround with carrot and cucumber. Drizzle the remaining dressing over the greens. Finish with cilantro and sesame seeds.

Why it works: The spicy kick of radish microgreens mirrors the heat in the sriracha dressing, creating a layered warmth that builds without overwhelming, while the cool cucumber and chewy noodles provide texture contrast.

4. Mixed Microgreen Caesar Salad

Caesar salad made with microgreens instead of romaine is a revelation. The greens hold the dressing without going limp, and the flavor has actual depth.

Ingredients

2 cups sunflower microgreens
2 cups pea shoot microgreens
1/2 cup homemade croutons
Shaved Parmesan

Caesar dressing: 1 small garlic clove (minced or grated), 2 anchovy fillets (mashed to a paste), 1 tablespoon Dijon mustard, 1 tablespoon lemon juice, 1 teaspoon Worcestershire sauce, 3 tablespoons olive oil, 2 tablespoons grated Parmesan, black pepper. Whisk until emulsified.

Method

Toss the sunflower and pea shoot microgreens together. Add enough dressing to lightly coat — start with two tablespoons and add more as needed. You want the greens dressed, not drowned. Plate, add croutons and shaved Parmesan. Serve immediately.

Why it works: The sunflower base brings a nutty body that romaine never provides, and the pea shoots add a sweet freshness that lifts the heavy, savory Caesar dressing. This combination has more structural integrity than romaine — the microgreens do not wilt under the dressing.

5. Broccoli Microgreen Power Bowl

This is a meal, not a side. The combination of broccoli microgreens, quinoa, and roasted sweet potato turns a salad into something that actually sustains you through a Florida afternoon.

Ingredients

3 cups broccoli microgreens
1 cup cooked quinoa, cooled
1 medium sweet potato, roasted and cubed
1/4 cup dried cranberries
2 tablespoons toasted sunflower seeds
1 small avocado, diced

Lemon-tahini dressing: 2 tablespoons tahini, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 small garlic clove (grated), 2 tablespoons warm water, pinch of salt. Whisk until smooth and pourable.

Method

Layer quinoa in the bottom of a bowl. Arrange the broccoli microgreens over one half and the roasted sweet potato cubes over the other. Add avocado, cranberries, and sunflower seeds. Drizzle the lemon-tahini dressing over everything.

Why it works: Broccoli microgreens contain high concentrations of sulforaphane, a compound studied extensively for its antioxidant properties. Paired with the complex carbohydrates from quinoa and sweet potato, this bowl delivers sustained energy along with a flavor profile that ranges from earthy to sweet to nutty in every bite.

A Note on Nutrition

Every one of these salads delivers substantially more nutrients per serving than a comparable lettuce-based version. Sunflower microgreens alone provide roughly 7.4 milligrams of vitamin E per 100 grams — about half the daily value. Broccoli microgreens are among the richest food sources of sulforaphane. Pea shoots deliver vitamin C and folate. When you swap iceberg or romaine for a microgreen base, you are not just changing the flavor — you are upgrading the entire nutritional profile of the meal.

All of the microgreen varieties used in these recipes are available from Wholly Water Farms. We harvest and deliver the same day, so what you get is as fresh as it gets without growing it yourself.

Frequently Asked Questions

Can you use microgreens as a salad base instead of lettuce?

Absolutely. Sunflower and pea shoot microgreens work especially well as salad bases because they have substantial stems and leaves that hold up under dressing. Unlike lettuce, microgreen-based salads deliver concentrated nutrients — 4 to 40 times the vitamin content of mature greens — and hold their texture longer without wilting.

Which microgreen variety is best for salads?

Sunflower microgreens are the most versatile salad base with their nutty flavor and crunchy texture. Pea shoots add sweetness and work well in fruit-based salads. Radish microgreens bring peppery heat for bolder flavor profiles. Broccoli microgreens pair well with grain bowls and heavier dressings.

How long do microgreen salads last in the refrigerator?

Undressed microgreens stored in a sealed container last 7 to 10 days. Once dressed, microgreen salads should be eaten within a few hours for the best texture. If you plan to prepare ahead, store the greens and dressing separately and combine just before serving.

Are microgreen salads more nutritious than regular salads?

Yes. Microgreens contain significantly higher concentrations of vitamins and minerals compared to mature salad greens. Sunflower microgreens provide nearly 50 percent of the daily value of vitamin E per 100 grams, and broccoli microgreens are among the richest food sources of the antioxidant compound sulforaphane. A microgreen-based salad is a meaningful nutritional upgrade over one built on romaine or iceberg lettuce.