Bug Appétit: 5 Recipes to Add Insects to Your Menu

Post by McKenzie M. | November 20, 2024

As the food industry seeks innovative solutions to environmental and nutritional challenges, edible insects are taking center stage. While the concept may seem unusual to some, insects have been a dietary staple in many cultures for centuries. Packed with protein, rich in nutrients, and environmentally sustainable, they offer a compelling addition to modern menus.

If you’re ready to embrace the future of food, this blog will guide you through five delicious and approachable ways to incorporate insects into your cooking. These recipes highlight the versatility of insects and make them not just tolerable but truly enjoyable.

1. Nutty and Nutritional: Roasted Mealworm Salad

Mealworms are a versatile choice for anyone new to eating insects. When roasted, they have a nutty flavor and crunchy texture, making them an excellent topping for salads.

Recipe: Spinach and Mealworm Power Salad

  • 2 cups fresh spinach leaves
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup roasted mealworms (available pre-roasted or roast your own)
  • 2 tablespoons feta cheese crumbles
  • 1 tablespoon sunflower seeds
  • 2 tablespoons balsamic vinaigrette

Instructions:

  1. Rinse and pat dry the spinach leaves. Arrange them in a bowl or plate.
  2. Top with cherry tomatoes, feta cheese, sunflower seeds, and roasted mealworms.
  3. Drizzle with balsamic vinaigrette, toss, and serve.

This salad is a nutrient powerhouse, offering protein, vitamins, and healthy fats. The mealworms’ nutty crunch elevates the dish to gourmet status.

2. Snack Smarter: Spicy Grasshopper Trail Mix

Grasshoppers are a classic edible insect in various cultures, and their mild flavor makes them ideal for snacking. When roasted with spices, they add a delightful crunch to trail mix.

Recipe: Spicy Grasshopper Trail Mix

  • 1 cup roasted grasshoppers
  • 1/2 cup almonds
  • 1/2 cup cashews
  • 1/4 cup dried cranberries
  • 1 teaspoon chili powder
  • 1/2 teaspoon smoked paprika
  • 1 tablespoon olive oil

Instructions:

  1. Toss the roasted grasshoppers in olive oil, chili powder, and smoked paprika.
  2. Combine all ingredients in a large bowl and mix well.
  3. Store in an airtight container for a high-protein, flavorful snack.

Perfect for hikes, road trips, or a midday energy boost, this trail mix proves that insects can fit seamlessly into your snacking routine.

3. Cultural Connection: Thai Cricket Stir-Fry

Crickets are a dietary staple in Thailand, and they’re often stir-fried with aromatics like garlic, chili, and lemongrass. This quick, flavorful dish pairs beautifully with steamed rice.

Recipe: Thai-Style Cricket Stir-Fry

  • 1 cup roasted crickets
  • 2 tablespoons vegetable oil
  • 3 garlic cloves, minced
  • 1 red chili, sliced
  • 2 tablespoons soy sauce
  • 1 teaspoon fish sauce
  • 1 teaspoon sugar
  • A handful of fresh Thai basil leaves

Instructions:

  1. Heat oil in a wok or skillet over medium-high heat. Add garlic and chili, cooking until fragrant.
  2. Add the crickets and stir-fry for 2 minutes.
  3. Stir in soy sauce, fish sauce, and sugar. Cook for another minute.
  4. Toss in Thai basil leaves and serve hot over steamed rice.

This dish is a fantastic way to explore the flavors of Thai cuisine while incorporating sustainable protein.

4. Bake Better: Cricket Flour Brownies

Cricket flour is a versatile ingredient for baking, adding protein and nutrients to desserts without compromising flavor. These rich, fudgy brownies are a crowd-pleaser.

Recipe: Protein-Packed Cricket Flour Brownies

  • 1/2 cup cricket flour
  • 1/2 cup all-purpose flour
  • 1/2 cup cocoa powder
  • 1 cup sugar
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup melted butter
  • 2 eggs
  • 1 teaspoon vanilla extract

Instructions:

  1. Preheat your oven to 350°F (175°C) and grease an 8×8-inch baking pan.
  2. In a bowl, whisk together the dry ingredients: cricket flour, all-purpose flour, cocoa powder, baking powder, and salt.
  3. In a separate bowl, mix the melted butter, sugar, eggs, and vanilla extract.
  4. Combine the wet and dry ingredients, stirring until smooth.
  5. Pour the batter into the prepared pan and bake for 20-25 minutes or until a toothpick comes out clean.

These brownies are a sneaky yet delicious way to introduce insects to skeptics.

5. Savory Indulgence: Chapulines Pizza

Pizza gets a protein-packed upgrade with the addition of roasted grasshoppers. Their savory, slightly tangy flavor complements classic pizza toppings beautifully.

Recipe: Grasshopper Margherita Pizza

  • 1 pre-made pizza crust
  • 1/2 cup tomato sauce
  • 1 cup shredded mozzarella cheese
  • 1/4 cup roasted grasshoppers
  • Fresh basil leaves

Instructions:

  1. Preheat your oven to the temperature recommended for your pizza crust.
  2. Spread tomato sauce evenly over the crust.
  3. Sprinkle mozzarella cheese and scatter roasted grasshoppers on top.
  4. Bake until the crust is golden and the cheese is bubbly.
  5. Add fresh basil leaves before serving.

This pizza is a fun, sharable dish that introduces edible insects in a familiar format.

 

Overcoming the “Yuck” Factor

For many, the idea of eating insects can seem unappealing. However, focusing on flavor and preparation can make all the difference. When roasted, ground, or incorporated into familiar dishes, insects lose their intimidating appearance and transform into a delicious, nutrient-packed ingredient.

Start small, experiment with different recipes, and share your culinary creations with friends and family. You might be surprised by how quickly insects become a staple in your diet!