How to Eat Bee Pollen, According to a Beekeeper and Nutritionists

If you're curious about how to eat bee pollen, know this: It differs significantly from honey, the sticky stuff you're likely more familiar with, as well as other edible bee products, including honeycomb and royal jelly. What's more, bee pollen is a nutrient-dense food worth buzzing about. We caught up with a beekeeper and nutrition experts to learn more about this unique food, and picked up some tips for using it in familiar dishes and unexpected ways.

Bee Pollen Explained

"Bee pollen is pollen foraged by bees, and then harvested by the beekeeper from the hive," explains Nick Hoefly, a certified master beekeeper and the beekeeper at Astor Apiaries, an NYC-based honey producer. “Both the pollen and nectar (processed into honey) are collected from flowers and brought back to the hive by worker bees we call foragers." 

The foragers' prized pollen is a key ingredient in the mixture sold as bee pollen. "Bee pollen, also called bee-collected pollen, is a natural cocktail of flower pollen, floral nectar, enzymes and salivary secretions produced by honey bees," says Sapna Punjabi, registered dietitian, Ayurvedic practitioner, and author of Dal Chawal.

Honey vs. Bee Pollen

Bee pollen, Hoefly says, is the bees' source of protein, whereas honey is the bees' source of carbohydrates. While honey is mostly comprised of flower nectar, and is largely sugar, bee pollen has a more complex chemical composition, and greater health benefits, plus it's typically available in the form of little crunchy pellets or granules that readily dissolve on the tongue.

Nutritional Benefits

"Bee pollen is widely regarded as a nutritional powerhouse," says Serena Poon, CN, CHC, CHN, professional chef, and longevity wellness advisor, noting that it's often called a superfood because it's packed with nutrients that can support a balanced diet.

Nutrient-dense: "It is enriched with a wide range of nutrients including proteins, carbohydrates, fats, dietary fiber, vitamins and minerals as well as bioactive compounds with antioxidant, anti-inflammatory and anti-microbial properties," Punjabi says.

Vitamins: “Bee pollen delivers a spectrum of B vitamins (B1, B2, B6, and folate), vitamin C, and even some fat-soluble vitamins like provitamin A and E," Poon says.

Minerals: It's mineral-rich, containing potassium, magnesium, calcium, iron, and zinc.

All of these attributes make bee pollen a stellar ingredient for anyone looking to increase their nutrient intake naturally, Poon says. "Even a teaspoon or two can add a meaningful boost to your day, though the exact composition varies depending on the flowers the bees visited and where it’s sourced," she says. Other factors may also impact its nutritional makeup, Punjabi adds, including the harvesting season, geographical location, and storage methods.

Taste and Texture

You might assume that bee pollen packs a sugary wallop, but it's far more nuanced. "Its flavor is mildly tangy and floral with a slight hint of bitterness, and the texture is fine, granular, and dry," Hoefly explains.

How to Eat Bee Pollen

Even as a bee professional, Hoefly doesn't devour bee pollen straight up, preferring to use it as an enhancement—but, of course, taste is personal. "It's not my favorite alone, but it mixes well into many foods and does not overwhelm or influence a dish's flavors," he says.

Here are some ways to spread your culinary wings with bee pollen:

With honey: Punjabi likes to combine bee pollen from her local farmers market with a spoonful of raw honey, especially during the winter. "It helps boost overall immune function in preparation for prime allergy spring season in Texas," she says. 

Tea: Poon leans into the combo as well, stirring it into raw honey, then mixing it into hot ginger tea with lemon. Our Fresh Ginger Tea is the perfect springboard for experimentation. But wait, there's another way to brighten your morning—or an afternoon break. "I know a few people who stir a spoonful into their morning coffee," Hoefly says.

Topping: The experts agree that bee pollen's slightly sweet, floral flavor and chewy texture make it a versatile add-on. Hoefly uses it to garnish cereal and yogurt. Poon sprinkles it over a morning smoothie bowl of organic berries, avocado, and nut milk for texture and flavor. "It's also wonderful added to coconut yogurt or drizzled over overnight oats for a nutrient-packed start to the day," Poon says. Try scattering bee pollen over our No-Cook Overnight Oats.

Granola: Punjabi likes the surprise crunch and subtle taste it brings to homemade trail mix, while Hoefly elevates granola with bee pollen. Spoon it into our Fig-Ginger Granola.

Salads: Bee pollen not only perks up leafy greens—it can also be incorporated into salad dressings, Hoefly says. Tweak our Honey-Balsamic Vinaigrette or add crunch to our Beet Salad With Honey-Lavender Dressing.

Chocolate: Punjabi loads her chocolate bark with delicious nuts, seeds, and bee pollen. Give it a spin with our Dark Chocolate Bark.

Cakes and cookies: Baked goods are also bee pollen-friendly, Hoefly notes. Tuck some granules into our Chewy Cherry Oatmeal Cookies or our Walnut Honey Cake.

Not Vegan

While plant-forward eaters might make a beeline for bee pollen, considering it a sustainable choice, vegans usually eschew it. "Bee pollen isn't typically considered vegan, as it's a product made by bees, who collect pollen from flowers, mix it with their salivary secretions and nectar, and pack it into little granules," Poon points out. "For many, this involvement of an animal places bee pollen outside the vegan category, much like honey or beeswax."

Buying and Storing Bee Pollen

Bee pollen is widely available. "You can purchase bee pollen at health food stores, local farmers' markets, and, of course, from your local apiary or beekeeper," Hoefly says.

Store it in the fridge for up to six months, and in the freezer for up to a year.