Microgreens are the young seedlings of vegetables and herbs, grown in soil or a growing mat and cut just above the surface once the first leaves open, usually within one to three weeks. You can grow them on a windowsill or under a simple light with a shallow tray, a growing medium and seeds, and they add colour, crunch and flavour to everyday meals.
This guide covers what you need, a step-by-step growing method, how to harvest and store them, and easy ways to eat more of them.
Microgreens vs. sprouts
The two are often confused, but they are grown and eaten differently.
| Microgreens | Sprouts | |
|---|---|---|
| How they grow | In soil or a growing mat, with light and air | In water or a damp jar, usually without soil |
| What you eat | Stem and leaves, cut above the soil | The whole germinated seed, including root |
| Typical age at harvest | About one to three weeks | A few days |
| Flavour | Concentrated version of the mature plant | Mild and crunchy |
This difference matters for food safety. Health Canada notes that sprouts can come into contact with harmful bacteria at many points from farm to kitchen and advises avoiding raw or undercooked sprouts, with extra caution for children, older adults, pregnant people and anyone with a weakened immune system. Microgreens are grown differently, but the same habits apply: start with clean equipment, use seeds sold for sprouting or microgreens, and rinse your harvest before eating.
Are microgreens nutritious?
They can be. A 2012 study of 25 commercially available microgreens found that levels of vitamin C, carotenoids, vitamin K and vitamin E varied widely by variety, and many microgreens had higher nutrient densities than mature leaves of the same plants. Red cabbage, cilantro, garnet amaranth and green daikon radish were among the highest for different nutrients.
Keep it in perspective: you eat microgreens in small amounts, so they complement vegetables rather than replace them. Their real value is that they make meals more appealing and add a fresh vegetable you can grow all year.
What you need
- Shallow trays: about 5 cm (2 inches) deep, with drainage holes, plus a solid tray underneath to catch water.
- Growing medium: a fine seed-starting mix, coconut coir or a hemp or jute growing mat.
- Seeds: untreated seeds labelled for microgreens or sprouting.
- Light: a bright, sunny window or an inexpensive LED grow light.
- Spray bottle for misting, and clean scissors for harvest.
Good starter varieties
| Variety | Flavour | Notes |
|---|---|---|
| Radish | Peppery | Fast and forgiving; great for beginners |
| Broccoli | Mild, slightly cabbage-like | Easy and reliable |
| Pea shoots | Sweet, fresh | Soak seeds first; good in stir-fries and salads |
| Sunflower | Nutty, crunchy | Soak seeds first; hearty texture |
| Red cabbage | Mild | Bright purple stems |
| Basil, cilantro | Herby | Slower; better once you have some practice |
How to grow microgreens: step by step
- Clean your trays with hot soapy water and rinse well.
- Soak larger seeds such as peas and sunflower for several hours or overnight, following the seed packet.
- Fill the tray with 2 to 3 cm of moist growing medium and press it flat.
- Sow densely and evenly. Scatter seeds so they are close but not piled on top of each other, then press them gently into the surface.
- Mist and cover. Spray the seeds, then cover the tray with another tray or lid to keep it dark and humid for two to four days while seeds germinate.
- Uncover and give light once most seeds have sprouted. Place in a sunny window or 10 to 15 cm below a grow light for several hours a day.
- Water from below. Pour water into the bottom tray and let the medium soak it up. This keeps leaves dry and lowers the chance of mould.
- Keep air moving. A small fan on low or an open room helps prevent mould.
When and how to harvest
Most microgreens are ready when they are a few centimetres tall and the first leaves (cotyledons) are fully open. Some growers wait for the first “true” leaves to appear for more flavour. Check your seed packet for timing.
- Harvest in the morning when greens are crisp.
- Use clean, sharp scissors and cut just above the soil line.
- Avoid pulling up roots or medium.
- Rinse under cool running water just before eating, as Health Canada advises for all fresh produce, then pat dry or use a salad spinner.
Storing your harvest
- Store unwashed, dry microgreens in a container lined with a paper towel in the fridge.
- Eat within a few days for the best texture and flavour.
- Label containers with the variety and harvest date.
- Throw out greens that are slimy, discoloured or smell musty.
Easy ways to eat them
- Eggs: pile on top of scrambled eggs or an omelette.
- Sandwiches and wraps: use instead of, or with, lettuce.
- Soups: scatter on top just before serving so they stay crisp.
- Bowls and salads: mix into grain bowls or toss with greens.
- Smoothies: mild varieties such as broccoli or pea shoots blend in easily.
- Tacos and pizza: add after cooking for colour and crunch.
For a quick way to build them into a full meal, see our five-minute balanced meals.
Troubleshooting
| Problem | Likely cause | Fix |
|---|---|---|
| Patchy germination | Old seeds, uneven moisture or seeds not pressed in | Use fresh seed, mist evenly and keep covered until sprouted |
| Fuzzy grey or white growth that smells bad | Mould from too much water and too little airflow | Water from below, add a fan, sow a little less densely; discard mouldy trays |
| Tall, pale, floppy greens | Not enough light | Move closer to the window or lower the grow light |
| Yellow leaves after uncovering | Normal at first | They usually green up within a day in light |
Note that many seedlings, especially radish, grow fine white root hairs that look fuzzy. These are normal; mould is usually greyish, web-like and has a musty smell.
Is it worth growing your own?
For most households, yes, if you enjoy it. A tray of microgreens needs little space, grows indoors all year, including through a Canadian winter, and gives you something fresh when local produce is limited. Seeds bought in larger packages go a long way, and a growing mat or soil can be composted after harvest. The bigger benefit is often habit: when there is a tray of greens on the counter, you remember to add vegetables to meals.
Start with one tray of an easy variety. Once that works, try staggering trays a few days apart so you always have a fresh batch coming in.
Key takeaways
- Microgreens are seedlings grown in soil or a mat and cut above the surface, unlike sprouts.
- Start with easy varieties such as radish, broccoli, peas or sunflower.
- Keep seeds dark and humid to germinate, then give bright light, bottom watering and airflow.
- Harvest with clean scissors, rinse before eating and refrigerate for a few days.
- Add them to eggs, sandwiches, soups and bowls for colour and flavour.