food to glow

feel good food that's good for you

How to Eat Flower Sprouts – For Breakfast!

How to eat flower sprouts / kalette for breakfast! This wonderful cross between kale and Brussels sprouts make wonderful snacks dipped in hummus, but add them to a savoury breakfast for a really interesting and nutritious start to the day.

Anyone who follows me on Instagram cannot fail to have noticed that I am a tad obsessed with flower sprouts. So much so that I even snack on them – crisped from a quick roasting and dunked in hummus.

“But Kellie, isn’t this a bit strange? Nice little side dish, of course; great with Other Things. But snack? Isn’t this the opposite of a snack, eating what is basically, um, cabbage?”

The roasted, frilly, green and purple leaves of this British-made cross between kale and Brussels sprouts are the perfect way to get a satisfying – and filling – dose of our favourite healthy dip. Nature’s perfect little scoops.Screen Shot 2016-02-15 at 17.19.47.png

Another favourite of mine is roasted and eaten with some creamy-white Marcona almonds. I have to portion control this snack in a small bowl so I don’t eat not only a whole tray of the sprouts, but also a whole bag of almonds.

Roasting is a bit key for kale flowers – also coyly known in the US as “kalettes” (which sounds like kittens who twirl batons to me) – to be a snack. As much as I love their mild, almost nutty flavour, munching on them steamed, boiled, or raw, just isn’t going to cut it as a snack. That seems too diet food to me, and food to glow does not do diet food.

I may just convince you of the merits of flower sprouts as snack, but are you ready to think breakfast? 


Over the years I have asked you to make kale smoothies (here’s my simplest green smoothie) for the most important meal of the day. I have even asked you to try lentils for breakfast. But this is pretty advanced I would say; for the true aficionado of the brassica only. If that’s you, you will love this. If you are that person who looks at kale in the same way that many of us do politicians (don’t like/don’t trust/no good use for them), this isn’t going to convince you. If this is you (and you have read this far) do try this breakfast recipe without the sprouts and sub in some wilted spinach – or even something completely different, like roasted peppers.

Are you crushing on flower sprouts? How do you like them?How to eat flower sprouts / kalette for breakfast! This wonderful cross between kale and Brussels sprouts make wonderful snacks dipped in hummus, but add them to a savoury breakfast for a really interesting and nutritious start to the day.

How to eat flower sprouts / kalette for breakfast! This wonderful cross between kale and Brussels sprouts make wonderful snacks dipped in hummus, but add them to a savoury breakfast for a really interesting and nutritious start to the day.

Flower Sprout, Salt & Vinegar Shiitake, Quinoa and Egg Breakfast

  • Servings: 1
  • Difficulty: easy
  • Print

This is a half lazy, half hands-on protein-packed breakfast for anyone who loves a savoury start to the day. And it’s a damn good way to promote the fashionably frilly flower sprouts from side dish to centre of the plate.

PS the quantities are not particularly important – use your hands, appetite and eyes to decide how far to go. xx

Double-cupped handful of flower sprouts – washed and dried in a clean tea towel; “bottoms” trimmed

3/4 tbsp olive oil – divided use

3/4 tbsp cider vinegar (or any non-flavoured vinegar you like)

Good pinch of flaky/sea salt

Handful of shiitake mushrooms – brushed of any soil

75g of cooked quinoa

1-2 organic eggs

Freshly ground black pepper

Dried seaweed flakes (kombu or wakame) – optional

Preheat the oven to 200C/400F.

Toss the flower sprouts with about 1 teaspoon of the oil; in another bowl toss the mushrooms with about 1 teaspoon oil, all of the vinegar and a good pinch of salt and pepper. Lay these vegetables separately on a baking tray and roast for 10 minutes, turning the vegetables as needed.

While the vegetables are in the oven, heat the remaining oil in a small skillet or sauté pan. Add the egg(s), pop on a lid and steam-fry until the white is firm and the egg is still a bit wobbly (gently shake the pan to test “for jiggle”). Carefully lift the eggs from the pan and set on a plate, or in the oven on the tray with the vegetables if the vegetables are done and the oven is off.

Add the cooked quinoa to the pan and heat through, stirring. When it is warmed through add in the roasted flower sprouts, mushrooms and top with the egg(s). Season with more pepper and some dried seaweed flakes if you have them.

Vegan Variation (+): I also like this with smoked or marinated tofu instead of the egg; spring onions give a different kind of bite, and I like them sautéed with a touch of Old Bay seasoning (a classic American seasoning blend); squeeze over a scary amount of sriracha sauce if you need a good wake-up call.

Nutrition: Essentially, since these are the love child of kale and Brussels sprouts, you have a ridiculous amount of Vitamin K (so be careful if you are on blood thinners), Vitamin C, folate, fibre, calcium, manganese, potassium, magnesium, iron and various carotenes. One serving is 80g. Eat as part of a balanced diet. 


Keep In Touch!

You can also find me on:

Huffington Post – writing bespoke recipes and opinion pieces on my own Huff Post blog;

Twitter – tweeting on health, food politics, nutrition and global news, as well as sharing

other bloggers’ content; 

Facebook – posting on the latest nutrition and food stories, as well as share recipe links; 

Pinterest – loads of boards on food, travel, food writing, blogging, health and novel ingredients;

Instagram – behind the scenes with my recipe development (triumphs and tragedies!) and mini, Instagram-only recipes.

29 thoughts on “Flower Sprout, Shiitake, Quinoa and Egg Recipe

  1. As much as I enjoy a savory breakfast, I’m thinking this egg centric recipe would also make a scrumptious dinner. I’m always on the look out for fast, flavorful, healthy recipes. This is a great one!

    1. It is, Deb! I only specified breakfast because of the egg, but of course any time is good. 🙂 I’m glad you like the sound of this. I can’t get enough flower sprouts.

  2. This is too funny. I *love* flower sprouts and will eat them as a snack too. I actually like them steamed or blanched as much as roasted 😉 and then dunked in a vinaigrette made with dijon, cider vinegar, and nutritional yeast. So delicious! Good idea to eat them with hummus. And I love this breakfast bowl with mushrooms. Such a grounding start to these winter days.

    1. Ha ha! I have flower sprouts with a vinaigrette too (past post) but I’ve not tried them other than as roasted because I just stick them in when I have the oven on for something else. I should broaden my horizons perhaps. Love the idea of dipping them in nooch! 😉

  3. superfitbabe says:

    Flower sprouts??? Never heard of those! Will have to try cooking with them soon! This breakfast looks so so good. I would love to try making it!

    1. Do look out for them Cassie.I”m not sure where you live but if you are in a cooler climate you should be able to find them at the grocery store, perhaps under a different name. 🙂

  4. Lovely!! I’d eat that for any meal 🙂

    1. Me too! It’s just cos I popped an egg on top that I thought I should specify breakfast. 🙂

      1. 😀😀 x

  5. Kavey says:

    I’ve never ever tried kale flower sprouts! I think if I dig it would be in something like this recipe!

    1. IF you are tempted at all, check M&S, Waitrose or Lidl. They are a tremendous winter crop that has been around since 2010, but only just starting to get popular after the Americans got hold of it and renamed it kalette.

  6. annjenny says:

    Gosh this looks so good! I may even be tempted to ditch my morning porridge for this.

    1. 🙂 Thank you

  7. I am obsessed with shiitake mushrooms at the moment and I am putting them in everything at the moment. I also made some harissa hummus the other day – love the stuff.

    1. Harissa hummus is the best. Try it with some preserved lemons or lime sometime as well. Savoury overload!

  8. Yum I know what I am making this weekend!

    1. Great to hear, Celia. It’s really for any meal. I said breakfast cos that’s when I have it (the egg you see), but it could be any meal really. 🙂

  9. fabfood4all says:

    Oh this looks so good Kellie, I could eat this right now:-)

  10. Laura says:

    Wow, that looks amazing. I’ve got to be honest, I’m not even sure where I’d find flower sprouts, other than on a dish in a restaurant, but that makes me really want to try it. Particularly with the quinoa, sounds like a lovely breakfast!

    1. Lidl and M&S have them, as does Waitrose. Probably other shops too but I’ve not looked for them. They are worth asking for – delicious!

  11. Gosh Kellie, as always you make it sound very tempting, but I have to confess to never having heard of or tasted flower sprouts….this is despite loving to add flowers of all sorts to almost any dish just because I can and they always look so pretty! I wonder if the kale in my garden will eventually sprout flowers…..

    1. I’ll bring you some xx

      1. They tasted amazing, popped them in the oven with a spray of coconut oil and some lovely smokey Indian spices😊thanks so much Kellie

      2. Good stuff, Seonaid. Although I hear your own Mr A wasn’t so impressed! More for you 🙂

      3. Indeed 🙂

  12. What a fabulous, nourishing breakfast Kellie! I am intrigued by these flower sprouts, gotta look for them 🙂

    1. Thanks Naina. Flower sprouts really are fabulous – if you already like kale that is! 🙂

  13. My kind of breakfast! I love anything with quinoa, very nourishing!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: