This Quick Microgreen Salad is a easy way to use microgreens from the market or your own home garden. In five minutes it transforms them into a delicious side or main dish that even the kids will ask for seconds of!
About this recipe
Super Quick: both the ginger dressing and grated carrots for this low histamine salad whip up in less than 5 minutes, including all prep time.
Apple Cider Vinegar: the ginger dressing for this microgreen salad does use some apple cider vinegar, which is low in histamine and widely available. But if you can't tolerate any type of vinegar, a good alternative is lemon juice or a different type of salad dressing.
Healthiest Salad: there are so many healthy greens out there, each one adding a different nutrient profile to your salad. But if you're not as familiar with their particular flavors, I recommend using a blend of microgreens and a flavorful salad dressing to balance them out (like the ginger dressing here), as those strong flavors are indicative of microgreens' hearty nutrient profile.
Mixed Microgreens: while you can use any microgreens you'd like, think about what greens you'd usually enjoy in a salad or sandwich. A blend of different varietals is usually a good pick, like in my microgreen smoothie, though if you want some more histamine-busting power, pea shoots are a natural source of DAO.
Grated Carrot: this sweet addition pays homage to my favorite Japanese salad dressing, which actually uses carrot as part of the base for the dressing, but takes a fair amount of prep (and I'm not sure if I could even tolerate it, these days!).
Fresh Ginger: possibly the best-known low histamine spice, ginger is the sharp, mildly sweet root of a flower; it’s been used for thousands of years in dishes both sweet and savory. That same flavor complements and covers some of the sharpness in a salad with microgreens.
Oil of Choice: avocado or olive oil are stable, low histamine oils to pick.
Apple Cider Vinegar: much like the lemon juice in my lemon ginger dressing, ACV complements and helps to emulsify your oil of choice.
Maple Syrup: you could also use honey or allulose, but this dollop of syrup just serves to balance out the other flavors in the microgreens salad dressing, bringing everything together with a bit of sweetness.
How to make a microgreen salad: step-by-step instructions
Step 1. Grate both your ginger and carrot.
Step 2. Then put all but the grated carrot and microgreens into a jar, and shake like crazy until fully-combined, about 20 seconds.
Step 3. In a large bowl, toss together the microgreens, grated carrot, and fresh ginger dressing, and enjoy immediately!
Recipe notes & tips
Ginger Puree: I highly recommend grating your own ginger into a puree rather than purchasing it, especially if you’re eating low histamine, but there are some preservative-free ginger purees out there, if you can source locally.
Toppings to Pair: the flavor profile of a ginger salad dressing can be very strong without an extra creamy component, so the microgreens salad you make would benefit from the addition of goat cheese and/or any tolerated nuts, though they're not a requirement. See this post for more info on low histamine cheeses.
Which Microgreens to Use?: if you don't have a ready blend of sprouts or microgreens available, I've written on the site before about the best microgreens for eating or growing at home. But a quick recommendation for a good home-mixed blend is pea sprouts, broccoli microgreens, and carrot or beet shoots.
What to serve with microgreens
- Low Histamine Grain-Free Chicken Tenders
- 3-Ingredient Butternut Squash Soup
- Simple Air Fryer Yuca Fries
- 5-Ingredient Baked Hummus Chicken
- Low Histamine Pistachio Pesto Pasta
- Air Fryer Potato Blossoms
- Delicata Squash Fries in Air Fryer
Microgreens Salad FAQ
If you're growing your own microgreens and have just harvested, microgreens can stay good in the fridge for up to ten days if fully washed and dried, and kept at fridge temps.
Yes! A microgreen salad is a delicious side dish, or with a bit of topping, makes for an excellent dinner by itself.
A blend of several different microgreens is best for a microgreen salad, but a good home-mixed blend is pea sprouts, broccoli microgreens, and carrot or beet shoots.
Yes, microgreens have a more dense nutrient profile than mature lettuce thanks to its developing stage. But it does have stronger flavors than regular lettuces, which are actually indicative of microgreens' hearty nutrient profile.
The smallest microgreens tend to have the highest density of nutrients per ounce, but the healthiest microgreens are the ones which become the healthiest vegetables. Some of these include broccoli, beet, and garlic sprouts.
Easy Microgreen Salad Recipe Card
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Easy Microgreen Salad (With Ginger Dressing)
- 2 oz. microgreens ~1.5 cups
- 1 large carrot peeled & box grated
- 1 Tablespoon oil of choice
- 1 Tablespoon apple cider vinegar
- 2 teaspoons fresh-grated ginger
- ½ Tablespoon maple syrup alt. honey
- ¼ teaspoon sea salt
- First, grate both your ginger and carrot.
- Then put all but the grated carrot and microgreens into a jar, and shake like crazy until fully-combined, about 20 seconds.
- In a large bowl, toss together the microgreens, grated carrot, and fresh ginger dressing, and enjoy immediately!