Ingredient substitution guide
Best substitutes for microgreens
Best swap for microgreens: Arugula.
How we checked this: these swaps come from the substitution list Well Stockd uses to match recipes, and their ratios follow ordinary kitchen practice rather than one published chart. For exact amounts on many common swaps, see the NDSU and Colorado State University extension tables listed below. Editorial policy
What can I use instead of Microgreens?
The best swap for Microgreens is Arugula. Another option is Mixed Greens, 1:1; baby salad leaves are leafier and less crunchy than microgreens. A third option is Pea Shoots, 1:1; sweeter and crisper, the same delicate finishing role. The table below also lists Sunflower Sprouts and Watercress, 5 swaps in all.
| Swap | Ratio and notes |
|---|---|
| Arugula | Best match for Microgreens. |
| Mixed greens | 1:1; baby salad leaves are leafier and less crunchy than microgreens |
| Pea shoots | 1:1; sweeter and crisper, the same delicate finishing role |
| Sunflower sprouts | 1:1; nuttier and sturdier, so they hold up on a warm dish Diet and health: Raw sprouts carry a food poisoning risk; children, older adults, pregnant people and anyone with a weak immune system should not eat them raw. |
| Watercress | 1:1 using the tender tips only; peppery, discard the thick stems |
Source and limits
These swaps come from the substitution list Well Stockd uses to match recipes to your kitchen, last updated . We remove swaps known to be unsafe, but not every swap has been tested in a kitchen, and a swap is cooking guidance, not an allergen or nutrition equivalent. Check labels and what the recipe needs before substituting.
The ratios and usage notes follow ordinary kitchen practice rather than a single published chart. These two university extension tables list exact amounts for many common swaps:
- Ingredient Substitutions (FN198), NDSU Extension (opens in a new tab)
- Ingredient Substitutions (9.329), Colorado State University Extension (opens in a new tab)
- UConn Extension, Seed and Bean Sprouts (opens in a new tab)
Browse every ingredient and read how these swaps are sourced.