Growing Microgreens and Sprouts Indoors: A Simple Guide for Fresh, Nutritious Greens

Boost your meals with nutrient-packed microgreens and sprouts! These tiny greens are a superfood powerhouse, offering vibrant flavor and exceptional nutrition. If you're house is anything list mine, you'll be battling tiny "taste-testers" sneaking all the harvest before you can use them in any of your meal plans.  Thankfully, they’re easy to grow indoors, so you can grow plenty. 

Whether you’re a foodie, a health enthusiast, or just looking for a fun indoor gardening activity for the family, microgreens and sprouts are your answer to 'Beat the winter blues – Grow something green!'

Our Microgreens Kits and upcoming Microgreens Workshop provide everything you need to succeed, especially for beginners or those with busy schedules who want an easy way to get started. With minimal effort and a few simple tools, you’ll have a fresh harvest of greens in no time. Let’s explore how you can get started today!

👉 Check out our Microgreens Kits or sign up for the next Microgreens Workshop.

In this blog you'll learn:

• Why grow microgreens and sprouts indoors?

• How to set up an indoor growing station (even in small spaces).

• Step-by-step sprouting and microgreens care tips.

• The nutritional benefits of microgreens and sprouts.

• How to use your harvest in everyday meals.

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Why Grow Microgreens and Sprouts Indoors?

Microgreens and sprouts are compact, quick to grow, and bursting with nutrients. They’re perfect for those with limited space or who want fresh produce during colder months.

Microgreens: These tiny greens are harvested just after their first leaves appear, making them a tender and flavorful addition to any meal. They’re grown in soil or a growing medium and need light to thrive.

Sprouts: Easier and faster to grow, sprouts are germinated seeds grown in water that pack a nutritional punch. They don’t need light and are ready in days!

💡 Pro Tip: Microgreens can contain up to 40 times more nutrients than their mature vegetable counterparts! This makes them an excellent way to support your winter health goals, providing a boost of essential vitamins and minerals during colder months when fresh produce options are limited. Incorporating them into your diet is a simple way to boost your intake of vitamins, minerals, and antioxidants.

What You Need to Start: Tools and Supplies

Getting started with microgreens and sprouts is surprisingly simple and requires just a few tools and ingredients.

For Microgreens:

• A container or growing tray.

• A growing medium such as soil, coconut coir, or a hemp mat.

• Seeds: Look for microgreen seeds like broccoli, radish, sunflower, or pea shoots. It's ok to use seeds packaged for use in the garden. They aren't food-safe, but we'll be cutting the seeds off before we eat them.

• Light: A sunny windowsill or grow light works perfectly.

For Sprouts:

• A sprouting jar or any jar with a breathable lid.

• Seeds: Popular choices include mung beans, alfalfa, and clover. Don't use seeds packaged for use in the garden. They aren't food-safe, and we'll be eating the seeds.

• Fresh water: For soaking and rinsing.

Using a Microgreens Kit simplifies the process, providing all the essentials in one convenient package. It’s designed to take the guesswork out of growing, making it a superior option compared to piecing together supplies on your own. It’s a fantastic way to jump-start your indoor gardening journey, especially for beginners.

👉 Check out our Microgreens Kit here and start growing today!

Growing Microgreens Step-by-Step

Microgreens are a fun and rewarding project, even for those without a green thumb. Here’s how to grow them:

1. Choose Your Seeds: Broccoli, radish, and sunflower seeds are beginner-friendly and grow quickly.

2. Prepare Your Tray: Fill your container with 1–2 inches of soil or another growing medium.

3. Plant Your Seeds: Sprinkle them evenly across the surface, covering lightly with soil if needed.

4. Water Gently: Use a spray bottle to keep the soil moist but not soggy.

5. Provide Light: Place your tray in a sunny spot or under a grow light for at least 6 hours a day.

6. Harvest in 7–14 Days: Once the greens reach 1–3 inches tall, use scissors to snip them just above the soil.

💡 Pro Tip: If you notice mold forming, improve airflow around your tray and avoid overwatering. A small fan can help!

Sprouting for Beginners

If you’re looking for something even simpler, sprouting is the way to go. Here’s a step-by-step guide:

1. Soak Seeds: Start by soaking your seeds in water for 6–12 hours, depending on the variety.

2. Rinse and Drain: Transfer the seeds to a sprouting jar, rinse thoroughly, and drain well.

3. Repeat Twice Daily: Rinse and drain the seeds every 12 hours to keep them fresh and prevent bacteria.

4. Harvest in 2–5 Days: When the sprouts are about 1–2 inches long, they’re ready to enjoy!

Sprouting works best with seeds designed for sprouting to ensure safety and optimal growth.

🌷 Learn more: Food isn't the only thing you can grow indoors. Learn how to grow flowers indoors.

Using Your Harvest in the Kitchen

Once your microgreens and sprouts are ready, it’s time to enjoy their incredible flavor and versatility. You can just rip them off their grow mat by the fistful and shovel them into your gullet like my kids do, or for a less dramatic culinary experience, snip off and store them with a damp paper (or cloth) towel in a zip top bag until you can use them up.  Some of our favorites are below.

Microgreens:

• Add to salads for a pop of freshness and crunch.

• Use as a garnish for soups, omelets, and pasta dishes.

• Blend into smoothies for an extra dose of nutrients.

Sprouts:

• Toss into wraps and sandwiches for a satisfying crunch.

• Stir into stir-fries at the last moment for a fresh flavor.

• Add to grain bowls for a protein-packed topping.

Recipe Idea: Try a simple microgreens pesto! Blend sunflower microgreens, olive oil, garlic, lemon juice, and Parmesan cheese until smooth. Use it as a sauce for pasta, a spread for bread, or a dip for veggies.

📰 Read More: Explore more ways to go garden to table!

Your Next Steps

Growing microgreens and sprouts is a rewarding and delicious way to bring fresh greens into your home year-round whether or not you have the space to garden. It’s the perfect opportunity to 'Beat the winter blues – Grow something green!'

Ready to get started?

• Grab a Microgreens Kit and take the first step toward growing your own greens.

• Join us at our January Workshop for hands-on learning and expert tips.

• Explore additional resources and inspiration on our blog to keep growing your indoor gardening knowledge.

👉 Shop Microgreens Kits | Sign up for the next workshop | Discover more ideas on our blog