Growing Broccoli Microgreens: The Complete Guide

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Last Updated on 1 year by Michelle

You’ve heard that green vegetables are good for you, but did you know that broccoli microgreens are a legit SUPERFOOD? They are the Superman of green vegetables and they are effortless to grow, harvest, and eat.

Have you wondered about the microgreen craze? This post is all about how to grow them, and why you should!

Why Should You Grow Broccoli Microgreens?

They Contain Sulforaphane

If you’re looking for a nutrient-packed addition to your diet, broccoli microgreens may be a good option. These tiny greens are packed with nutrients, including sulphoraphane.

Health Benefits of Sulforaphane

This compound is thought to have various health benefits, including cancer prevention and reduced inflammation.

Sulforaphane is a sulfur-containing compound that has been shown to have a wide range of health benefits.

It is found in other cruciferous vegetables like broccoli, Brussels sprouts, and cabbage, as well as in broccoli microgreens.

Sulforaphane has been shown to reduce inflammation, improve blood sugar control, and protect against heart disease and cancer.

In addition, sulforaphane has been shown to boost brain health and protect against age-related cognitive decline.

These health benefits are thought to be due to the fact that sulforaphane is a powerful antioxidant and anti-inflammatory compound.

If you’re looking for ways to improve your health, broccoli microgreens are a great place to start.

They are also a good source of vitamins A and C, iron, and calcium.

While they can be enjoyed raw in salads or as a garnish, they can also be cooked like any other green.

So if you’re looking for a nutritious way to add variety to your diet, they may be worth trying.

Broccoli Microgreens Strengthen Bones

Broccoli microgreens are an excellent source of nutrients for people of all ages, but they are especially beneficial for those looking to strengthen their bones.

This is due to the high levels of calcium and vitamin K found in them.

Calcium is essential for bone health, and vitamin K helps the body to absorb calcium.

Furthermore, they are a good source of vitamin C, which helps the body to produce collagen.

Collagen is a protein that helps to give bones strength and flexibility.

Thus, by including these microgreens in your diet, you can help to ensure that your bones stay strong and healthy.

Broccoli Microgreens Contain Vitamin C and Vitamin K

If you’re looking for a nutritional powerhouse, broccoli microgreens are a great option.

These tiny greens pack a big punch when it comes to vitamins and minerals.

One of the most notable nutrients in them is vitamin C.

This important vitamin is essential for supporting the immune system and helping the body to fight off infection.

Vitamin C is also a powerful antioxidant, helping to protect cells from damage.

In addition to vitamin C, they also contain vitamin K. This vitamin is important for blood clotting and bone health.

Getting enough vitamin K is especially important for people who are taking blood thinners or have osteoporosis history.

So if you’re looking for a nutrient-rich food that can support your health in multiple ways, broccoli microgreens are an excellent choice.

You Can Grow Broccoli Microgreens At Home

Probably the coolest thing about broccoli microgreens is that you can grow them on your own counter!

How to Grow Broccoli Microgreens at Home

It is simple to grow broccoli microgreens at home. They grow quickly and don’t take up much space at all.

A small 4 oz package of microgreens cost around \$5 at the grocery store, so growing your own will save a ton of money over time!

Growing Broccoli Microgreens

Step 1: Gather Materials

You’ll need the following materials to grow broccoli microgreens:


Step 2: Measure and Pour Seeds in Jar

I use one tablespoon of broccoli seeds for each jar, and I have two jars. Just measure your seeds, pour them into the jar and screw on the mesh lid.

Two plastic bags full of microgreen sprouts are on top of a digital balance.

Step 3: Rinse Seeds While in the Jar

Fill the jar full of water over a sink and swirl the seeds in the water. Then, pour all the water out, letting the water flow through the mesh lid and out the of the jar. The seeds should remain in the jar.

A closeup of a jar of water with microgreens seeds floating in the water.
Wetting the microgreens seeds to start the growing process

Step 4: Place Jar with Seeds in Holder & Move into a Sunny Place

Now that you’ve wet the seeds, find a sunny spot and place the jars in the holder in that sunny place. Your seeds will live here until the greens sprout!

Two jars with wet microgreens are laying on their sides in a holding tray

Step 6: Rinse with Fresh Water Twice per Day

It is important to remember to rinse the seeds twice a day, or they won’t grow. If you forget to rinse the seeds once it doesn’t ruin them- it only extends the time required to grow.

These rinses are the only water the microgreens are getting, so it’s crucial that you remember to do this twice a day. A third rinse at lunch wouldn’t hurt.

Step 7: Watch Your Growing Broccoli Microgreens

Now all you have to do is watch your greens grow and you’ll be eating microgreens in no time.

The broccoli sprouts at different times depending on how much sun it gets, so this step varies in length.

One of the first things you’ll see when the microgreens sprout are root hairs during the early growth stages. This is perfectly normal and is not mold, even though it may resemble it.

Step 8: Harvest Broccoli Microgreens and Enjoy

Your mass of broccoli microgreens will quickly get larger the older they are, so in the last day or so, they will fill most of the jar.

They will also get more green as the days go on since they are starting to process sunlight as they get bigger.

You can harvest those microgreens any time after most of them are sprouted.

To harvest them, just rinse them off a final time and dump them out on a clean paper towel. Pat them dry and then store them in a plastic baggie or glass container in your refrigerator.

Now that you’re done growing them, now its time to store them.

Note: You can grow your next batch of microgreens immediately, so you will always be able to grow your own broccoli microgreens.

Two plastic bags full of microgreen sprouts are on top of a digital balance.

How to Store Broccoli Microgreens

Once you’ve harvested your broccoli microgreens, it’s important to store them properly so they stay fresh.

If you’re not going to eat them right away, store them in a plastic baggie or glass container in your refrigerator. Make sure they’re dry before putting them away.

They should last in the fridge for about five days, but they’re best eaten as soon as possible.

You can also store broccoli microgreens in the freezer for up to six months. To do this, blanch them for two minutes and then dry them completely. Once they’re dry, put them in a freezer-safe baggie or container.

When you’re ready to eat them, just take out as many as you need and defrost them in the refrigerator.

How to Eat Broccoli Microgreens

Now that your broccoli microgreens are all grown and stored, it’s time to eat them!

There are a lot of ways to eat broccoli microgreens. You can add them to salads, soup, sandwiches, wraps, and more. They make a great garnish or topping, too.

You can also eat them plain as a snack. Just pop a few in your mouth and enjoy the flavor.

No matter how you eat them, broccoli microgreens are a nutritious and delicious way to add some extra greens to your diet.

Top Your Sandwiches with Broccoli Microgreens

Eating broccoli microgreens I like to top my sandwiches with half a handful of broccoli microgreens right on top.

Their slightly peppery flavor goes well with pretty much every savory sandwich filling I can think of including turkey, chicken, roast beef, and tuna.

Top Your Salads with Broccoli Microgreens

My favorite parts of a salad are the toppings, and you get so many benefits of broccoli microgreens by adding just a handful of broccoli microgreens to the top of your salad.

Raw Broccoli Microgreens

Eating them raw is the way to go. You don’t need to worry about cooking them, and you actually don’t want to, because the sprouts are so delicate they will wilt and lose their flavor if you cook them.

Plus, cooking broccoli microgreens defeats the purpose of eating them in the first place because all of those nutrients will be gone.

So, when you’re ready to eat your broccoli microgreens, just pop a few in your mouth and enjoy that peppery flavor!

Broccoli Microgreens Taste

What do broccoli microgreens taste like? They have a slightly peppery flavor that has a spicy kick, but it’s not hot.

Broccoli Microgreens Nutrition

As stated before. Broccoli microgreens are one of the most nutritious foods you can eat. They’re loaded with vitamins, minerals, and antioxidants. Here’s a breakdown of some of the nutrients in broccoli microgreens:

Vitamin A

Broccoli microgreens are a good source of vitamin A, which is important for vision, immune function, and cell growth.

Vitamin C

Broccoli microgreens are also a good source of vitamin C, which is important for immunity, skin health, and wound healing.

Vitamin K

Broccoli microgreens are a good source of vitamin K, which is important for blood clotting and bone health.

Folic Acid

Broccoli microgreens are also a good source of folic acid, which is important for pregnant women because it helps prevent birth defects.


Broccoli microgreens are a good source of calcium, which is important for bone health.


Broccoli microgreens are also a good source of iron, which is important for energy production and immunity.


Broccoli microgreens are a good source of potassium, which is important for heart health and blood pressure regulation.


Broccoli microgreens are also a good source of chlorophyll, which has detoxifying properties.

Broccoli microgreens are also a good source of fiber, protein, and other important nutrients.


In conclusion, broccoli microgreens are an incredibly nutritious and delicious way to add some extra greens to your diet. They’re easy to grow and can be used in a variety of dishes. Be sure to try them out in your kitchen today!



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