Crunch & Munch: 5 Tasty Ways to Include Insects In Your Diet

Post by McKenzie M. | December 19, 2024

Insects have been a staple food source in many cultures around the world for centuries, and now they are becoming a trendy, sustainable, and nutritious addition to modern diets. Edible insects are not only protein-rich but also packed with healthy fats, fiber, and essential vitamins, making them an ideal alternative to traditional protein sources like beef or chicken. Beyond their health benefits, insects are an environmentally friendly choice as they require far less water, land, and feed to raise than conventional livestock.

While the idea of eating insects might initially sound unusual or intimidating, they can easily be transformed into delicious, innovative dishes. With creativity, the addition of insects to your diet can open the door to a wide range of flavorful experiences. Whether you’re an adventurous foodie, trying to make your diet more sustainable, or just looking for new culinary trends, here are five delicious ways to incorporate insects into your diet.

1. Cricket Flour Pancakes: A Protein-Packed Breakfast

Pancakes are a beloved and classic breakfast option, and adding crickets in the form of cricket flour is an easy way to boost the nutritional content of your morning meal. Cricket flour is made by grinding dried, edible crickets into a fine powder that is virtually tasteless and incredibly versatile. With its nutty undertones, cricket flour pairs perfectly with traditional pancake recipes while offering a protein-packed punch.

How to Make Cricket Flour Pancakes:

Here’s a simple recipe to get you started:

Ingredients:

  • 1 cup all-purpose flour
  • 1/2 cup cricket flour
  • 1 tablespoon sugar
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 cup milk (or plant-based alternative)
  • 1 egg
  • 2 tablespoons melted butter or oil

Instructions:

  1. In a large mixing bowl, whisk together the all-purpose flour, cricket flour, sugar, baking powder, and salt.
  2. In another bowl, whisk together the milk, egg, and melted butter.
  3. Combine the wet and dry mixtures and stir until smooth. If the batter is too thick, you can add a little extra milk to reach your desired consistency.
  4. Heat a nonstick skillet over medium heat and lightly grease it with butter or cooking spray.
  5. Pour 1/4 cup portions of the batter onto the skillet and cook until bubbles appear on the surface, then flip to cook the other side.
  6. Serve with your favorite toppings, such as maple syrup, honey, or fresh fruit.

These cricket flour pancakes are not just healthy but incredibly versatile. You can add chocolate chips, blueberries, or banana slices for a creative twist! They’ll keep you energized and full for hours, all while introducing an exciting new food source to your breakfast routine.

2. Grasshopper Tacos: A Flavorful and Exotic Dinner

Tacos are one of the most popular comfort foods worldwide—and for good reason! They’re easy to customize, can incorporate virtually any protein, and are a fantastic way to try new flavors. For a bold culinary adventure, try adding grasshoppers as your main protein. Grasshoppers are a common edible insect in many cultures, and when prepared well, they add a crunchy, satisfying texture and earthy flavor to tacos.

How to Prepare Grasshopper Tacos:

Grasshoppers can be seasoned and cooked much like shrimp or other proteins, offering versatility in flavor combinations. Here’s how you can make simple yet tasty grasshopper tacos at home:

Ingredients:

  • 1 cup cooked, cleaned, and toasted grasshoppers
  • 8–10 corn tortillas
  • 1/2 cup cabbage slaw (shredded cabbage, carrots, and onion with a splash of lime juice)
  • 1/4 cup spicy salsa
  • 1/4 cup sour cream or avocado crema
  • Lime wedges for garnish
  • Optional: Cotija cheese or guacamole

Instructions:

  1. Cook the grasshoppers by sautéing them with olive oil, garlic, chili powder, and a pinch of sea salt until crispy and golden brown.
  2. Warm up the corn tortillas on a skillet or in the oven.
  3. Assemble your tacos by layering the toasted grasshoppers, slaw, salsa, and sour cream on each tortilla.
  4. Garnish with a squeeze of lime and your choice of cheese or avocado crema.

These tacos are an irresistible combination of smoky, zesty, and crunchy flavors. The grasshoppers’ texture provides the perfect contrast to the cabbage slaw and salsa, making every bite an unforgettable experience.

3. Chocolate-Covered Mealworms: A Sweet and Savory Treat

Chocolate and sweets have a way of transforming almost anything into a delicious treat, and edible mealworms are no exception. When coated in dark chocolate or milk chocolate, these nutrient-rich worms make for a surprising yet delectable snack. Their nutty, toasted flavor pairs beautifully with the sweetness of chocolate, creating an irresistible treat perfect for adventurous eaters or as a party snack.

How to Make Chocolate-Covered Mealworms:

Ingredients:

  • 1 cup dried, edible mealworms
  • 1 cup high-quality dark or milk chocolate
  • Optional: A pinch of sea salt or powdered sugar

Instructions:

  1. Melt the chocolate using a double boiler or in short intervals in the microwave. Stir until smooth and fully melted.
  2. Dip the dried mealworms into the melted chocolate, coating them completely. Use a fork to shake off excess chocolate.
  3. Place the chocolate-coated mealworms on a parchment-lined baking tray. Sprinkle with sea salt or powdered sugar if desired.
  4. Allow them to cool and set in the refrigerator for 15–20 minutes.

Once the chocolate has hardened, you’ll have a sweet, savory, and crunchy snack ready to serve. These can be enjoyed on their own or as part of a charcuterie or snack board. Not only are they fun to eat, but they’re also an excellent source of protein, iron, and other essential nutrients.

4. Insect Pasta with Cricket Alfredo Sauce

Pasta is a universal comfort food loved by many, and adding edible insects to your pasta dishes can make for an exciting and unique dining experience. Crickets and other edible insects can be paired with creamy sauces like Alfredo, providing a rich and satisfying dish that blends Italian comfort with modern sustainability.

How to Make Cricket Alfredo Pasta:

Ingredients:

  • 1 lb fettuccine or other pasta of choice
  • 1 cup edible, toasted crickets
  • 1/2 cup grated Parmesan cheese
  • 1 cup heavy cream
  • 3 tablespoons unsalted butter
  • 2 cloves garlic, minced
  • Salt and pepper to taste

Instructions:

  1. Cook the pasta according to package directions until al dente. Drain and set aside.
  2. In a large skillet over medium heat, melt butter. Add the minced garlic and cook until fragrant.
  3. Add the heavy cream to the skillet and bring to a simmer. Stir in the Parmesan cheese, mixing until the sauce thickens. Season with salt and pepper.
  4. Add the toasted crickets to the sauce and stir well to combine.
  5. Toss the cooked pasta with the sauce until well-coated. Serve hot with extra Parmesan if desired.

This creamy pasta dish is a conversation starter and a fantastic way to combine sustainability with comfort food. The crickets add an extra layer of protein while blending seamlessly into the creamy sauce.

5. Cricket & Vegetable Stir-Fry: A Healthy, Flavorful Option

For those seeking a balanced, quick, and easy dish, a stir-fry is a fantastic option. Cricket stir-fry combines an array of colorful vegetables with the nutty flavor of crickets, creating a flavorful, protein-rich meal that is both nutritious and versatile.

How to Make Cricket & Vegetable Stir-Fry:

Ingredients:

  • 1 cup edible, toasted crickets
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots, snow peas, etc.)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated

Instructions:

  1. Heat a large skillet or wok over medium heat and add the sesame oil.
  2. Add the garlic and ginger, stirring until fragrant.
  3. Add the mixed vegetables and stir-fry until tender-crisp.
  4. Add the toasted crickets and soy sauce, cooking for another 2–3 minutes until everything is well combined.
  5. Serve hot with rice or noodles.

This stir-fry is a quick, simple, and incredibly versatile way to try edible insects. The crickets complement the vegetables’ flavors perfectly while contributing an extra dose of protein and crunch.

Breaking the Stigma Around Eating Insects
While the thought of eating insects might initially feel unfamiliar, it’s all about perspective and preparation. With the right techniques, such as seasoning, roasting, or blending them into everyday recipes, insects can easily transition from an unusual choice to a flavorful and nutrient-rich addition to your meals.

Start by trying small amounts, exploring versatile recipes, and inviting others to join you on the journey. You may find that insects not only fit seamlessly into your diet but also become a conversation starter and a favorite ingredient!