How to Grow Microgreens

Last Updated on November 24, 2025 by Heather Reseck

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About Microgreens

I like growing sprouts but I like growing microgreens even more. They are less prone to spoilage. After the initial planting, they are less work. Not that sprouts are that much work. Microgreens are beautiful. Did I mention that they are highly nutritious?

Microgreens:

• Are young vegetable and herb seedlings that are usually about 1-4 inches long.
• Are also called soil sprouts.
• Are grown on top of the soil or with a small amount of soil covering.
• Are in-between sprouts and baby greens.
• Grow easily on the kitchen counter.
• Absorb nutrients from the light and soil.
• Grow quickly; most microgreens are harvested less than 14 days after germination.
• Contain higher levels of nutrients than mature plants.

How do Microgreens and Sprouts Compare?

• Sprouts are harvested in 3-7 days. Microgreens are harvested in 7-14 days.
• Sprouts are grown hydroponically—without soil. Microgreens are usually grown in or on top of a medium such as seedling mix or coconut coir, but they can also be grown hydroponically.
• Sprouts are the seed leaves (cotyledon). Some microgreens also form true leaves.
• Sprouts are eaten entirely—seed, root, stem, and leaves. Microgreens are cut off above the soil and only the stem and leaves are eaten.
• Wellness Mama did a comprehensive comparison in a post titled The Health Benefits of Sprouts and Microgreens.

How to Grow Microgreens 

I’ve adapted this from Paul Dysinger at Seedtime and from Peter Burke’s book, Year-Round Indoor Salad Gardening: How to Grow Nutrient-Dense, Soil-Sprouted Greens in Less than 10 Days.

• Choose a 2-inch deep container with a 2-3 cup capacity, such as a plastic take-out container with a lid, or a small flat aluminum container. Place it on the ground outside and puncture some drainage holes in the bottom using a hammer and a screwdriver.
• Or use a 2-cup container that is 2 inches deep, such as a round clear glass Pyrex storage dish that is 4½ inches across. (The only problem with a glass container is that there is no drainage.
• Once you’ve chosen your container, you can determine how much seed to use. Use 1 teaspoon of sprouting seeds for a 2-cup container. Use 1 tablespoon of large seeds like peas or sunflowers. Use 1½ to 2 times the seeds if the container holds 3 cups.
• Soak the seeds in lukewarm water for 6-10 hours. You don’t need to soak basil or arugula seeds.
• Place 4 cups of organic seedling mix in a bowl, bucket, or resealable gallon bag. Add 1 cup of water. Stir to mix well.
• Fill the container with moistened seedling mix. Pat it down so it’s about 1/2 inch below the top of the container.
• Rinse and drain the seeds in a fine-mesh strainer.

• Scrape the seeds with a spoon onto the seedling mix and spread out in a single layer. They will be close together, but don’t let them overlap.
• Gently press the seeds into the seedling mix.
• If desired, cover the seeds with a thin layer of moistened seedling mix. Covering the seeds is optional. Peas sprout best when covered with about ¼-inch of the seedling mix.
• Use a spray bottle to moisten the seeds.
• Loosely cover with a plastic bag or a lid to create a humid environment for germination.
• If using a container with holes in the bottom, place a lid or plate underneath to collect excess water.
• Keep the container on the kitchen counter out of direct sunlight.

• Remove the cover and spray with water once a day (or about 2-4 tablespoons of water.) Don’t overwater or the seeds will be more susceptible to mold and disease. Feel the soil with your finger. It should be moist but not soggy.

• Keep the container covered until the majority of the microgreens have sprouted or they are touching the lid, whichever comes first.
• It’s time to take off the lid. Some of the clover sprouts are already touching the lid.

• You’ll be amazed at how quickly they green up and grow!
• Continue to water once a day until the microgreens are 1½ to 2 inches long. Radishes are harvested at the cotyledon (first leaf) stage.

• To harvest: cut the desired amount of microgreens with kitchen scissors about ¼-inch above the soil. Rinse gently before serving.
• Let the rest of the microgreens grow until the next meal or harvest and refrigerate the cut microgreens in a covered container for 3 to 5 days. Discard them if they smell musty or become slimy.

Tips for Growing Microgreens

• Choose organic seeds intended for spouting.
• If you have issues with mold or are concerned about bacteria, add a few drops of food-grade 3% hydrogen peroxide to the soaking water to sanitize the seeds. one crop per container or use recommended seed blends.
• Keep any extra moistened seedling mix in a covered container so it’s ready to use.
• If desired, pinch out some seedlings at the cotyledon stage for the first harvest and let the rest grow true leaves.
• Some seeds, such as radish and broccoli, develop white fuzz on their stems, which looks like mold. These root hairs usually mean the microgreens need more water.
• Refrigerate seeds to preserve viability and vigor.
• After harvesting the microgreens, compost the soil and roots and start over.
• Seeds contain all the nutrients they need to germinate and start growing. Once microgreens get to the cotyledon stage, they have used their reserves.
• Some experts recommend fertilizer for healthier plants and a better yield. Look for an organic liquid fertilizer that can be added when watering. I have not used fertilizer so far, but plan to experiment with it.

Ways to Eat Microgreens

• Add to salads or bowl meals
• Make a salad out of several varieties of microgreens
• Serve on top of avocado toast
• Garnish soup and other dishes
• Add to smoothies or juices
• Top pizza
• Use instead of or in addition to lettuce on sandwiches or wraps
• Garnish foods–like they do at fine restaurants!

Easy Microgreens to Grow

• Radish Microgreens: fast-growing and taste like radishes
• Clover Microgreens: mild, tender, and can help balance hormones
• Pea Shoots: sweet with a crisp texture; multiple cuttings
• Broccoli Microgreens: mildly spicy and fresh flavor, plus full of sulforaphane
• Kale Microgreens: mild, sweet flavor

Where to Get Seeds 

• Mumm’s Sprouting Seeds
• Sprout People
• True Leaf Market
• Sproutman
• Amazon
• Natural Food Stores
• Seed Companies

Print Recipe

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How to Grow Microgreens

It's easy to grow nutrient-dense microgreens on your kitchen counter. They have more nutirents than mature plants.

Prep Time10 minutes mins

Growing Time7 days d

Course: Salad

Cuisine: American

Keyword: dairy-free, gluten-free, plant-based, raw, soy-free, vegan, vegetarian

Servings: 4

Author: Heather Reseck, RDN

Equipment

• fine mesh strainer
• 2-inch deep container with a 2-3 cup capacity
• lid or plastic bag
• drip tray if container has holes in the bottom
• spray bottle optional
• seedling mix
• hammer and screwdriver for puncturing holes in the bottom of the plastic container for drainage

Ingredients

• 2 teaspoons clover seeds or other seeds for microgreens
• water

Instructions

• Choose a 2-inch deep container with a 2-3 cup capacity, such as a plastic take-out container with a lid, or a small flat aluminum container. Place it on the ground outside and puncture some drainage holes in the bottom using a hammer and a screwdriver.
• Or use a 2-cup container that is 2 inches deep, such as a round clear glass Pyrex storage dish that is 4½ inches across.Once you’ve chosen your container, you can determine how much seed to use.
• Use 1 teaspoon of sprouting seeds for a 2-cup container. Use 1 tablespoon of large seeds like peas or sunflowers. Use 1½ to 2 times the seeds if the container holds 3 cups.
• Soak the seeds in lukewarm water for 6-10 hours. You don't need to soak basil or arugula seeds.
• Place 4 cups organic seedling mix in a bowl, bucket, or resealable gallon bag. Add 1 cup water. Stir to mix well. Keep in a covered container.
• Fill the container with moistened seedling mix. Pat it down so it's about 1/2 inch below the top of the container.
• Rinse and drain the seeds in a fine mesh strainer.
• Scrape the seeds with a spoon onto the seedling mix and spread out in a single layer. They will be close together, but don't let them overlap.
• Gently press the seeds into the seedling mix. The seeds should be fairly close together, but not overly crowded.
• If desired, cover the seeds with a thin layer of moistened seedling mix. Covering the seeds is optional. Peas sprout best when covered with about ¼-inch of the seedling mix.
• Use a spray bottle to moisten the seeds.Loosely cover with a plastic bag or a lid to create a humid environment for germination.If using a container with holes in the bottom, place a lid or plate underneath to collect excess water.Keep the container on the kitchen counter out of direct sunlight.
• Remove the cover and spray with water once a day (or about 2-4 tablespoons of water.) Don’t overwater or the seeds will be more susceptible to mold and disease. Feel the soil with your finger. It should be moist but not soggy. Keep the container covered until the majority of the microgreens have sprouted or they are touching the lid, whichever comes first.
• Continue to water once a day until the microgreens develop their first true leaves and are 1½ to 2 inches long. Radishes are harvested at the cotyledon (first leaf) stage.
• To harvest: cut the desired amount of microgreens with kitchen scissors about ¼-inch above the soil. Rinse gently. Let the rest of the microgreens grow until the next meal or harvest and refrigerate.
• Refrigerate cut microgreens in a covered container for 3 to 5 days. Discard them if they smell musty or become slimy.

Notes

Tips:

• Choose organic seeds intended for spouting.
• If you have issues with mold or are concerned about bacteria, add a few drops of food-grade 3% hydrogen peroxide to the soaking water to sanitize the seeds. one crop per container or use recommended seed blends.
• Keep any extra moistened seedling mix in a covered container so it’s ready to use.
• If desired, pinch out some seedlings at the cotyledon stage for the first harvest and let the rest grow true leaves.
• Some seeds, such as radish and broccoli, develop white fuzz on their stems, which looks like mold. These root hairs usually mean the microgreens need more water.
• Refrigerate seeds to preserve viability and vigor.
• After harvesting the microgreens, compost the soil and roots and start over.
• Seeds contain all the nutrients they need to germinate and start growing. Once microgreens get to the cotyledon stage, they have used their reserves.
• Some experts recommend fertilizer for healthier plants and a better yield. Look for an organic liquid fertilizer that can be added when watering. I have not used fertilizer so far, but plan to experiment with it.