Broccoli microgreens: everything you need to know to grow them

Hello everyone!

We’re back with our series where we explain how to grow different types of microgreens. Last time, we talked about radish microgreens and discovered that they’re among the easiest and fastest to grow. This time, it’s broccoli’s turn. 

Here in the office, we absolutely love broccoli microgreens, we always say they look like four leaf clovers. That’s why we’ve nicknamed them the “lucky microgreen”.

The truth is that broccoli microgreens are among the most popular due to their incredible nutritional value, which we’ll explain below, and their mild flavor, with a fresh and slightly bitter touch. We’ll also share an easy recipe where you can use them. They’re also amazing as a garnish in gourmet dishes.

Ready for all of this? Let’s begin!

What you need to grow broccoli microgreens

• Broccoli sedes: preferably organic and labeled for sprouting or microgreens.
• Growing trays: flat and shallow, with and without drainage holes.
• Growing medium: for example, coconut coir.
• Spray bottle or watering can.
• Natural light or LED grow light: broccoli microgreens need good lighting to develop their rich green color.

Step by step

1. Prepare the tray: wash it well with soap before using. Add an even layer of growing medium and lightly moisten it with a watering can.
2. Sow the sedes: spread the broccoli seeds evenly over the surface of the medium. There’s no need to cover them with soil; just press them gently so they make good contact with the surface.
3. First watering: mist the seeds carefully to moisten them without moving them.
4. Darkness period: cover the tray with another inverted tray or an opaque lid for 2 or 3 days. This helps germination and makes the stems stronger.
5. Light and ventilation: when you start to see the first sprouts (around day 2 or 3), uncover the tray and place it in a spot with good natural light or under LED grow lights.
6. Daily watering: mist once or twice a day to keep the growing medium moist, but avoid excess water, which can cause mold. We have an article explaining how to prevent this common issue.
7. Growth and color: in just a few days, you’ll see the stems straighten and the leaves turn a deep green.
8. Harvest: between days 7 and 10, your broccoli microgreens will be ready. Cut them just above the growing medium with clean scissors.

Nutrients and health benefits

Broccoli microgreens contain very high concentrations of essential nutrients and antioxidants compared to mature broccoli.

Here’s what these tiny greens are packed with

• Vitamins A, C, E, and K: essential for vision, skin, and immune health.
• Key minerals such as calcium, iron, magnesium, zinc, and potassium.
• Natural antioxidants that help reduce cell damage and premature aging.
• Sulforaphane, a powerful phytochemical that supports liver detoxification, strengthens the immune system, and may help prevent certain types of cancer. In fact, some studies suggest that broccoli microgreens can contain up to 40 times more sulforaphane than mature broccoli.
• Fiber and chlorophyll, which support digestion and gut health.

Quick and easy recipe with broccoli microgreens: healthy jamón spanish toast

What you’ll need

• Whole grain bread slices
• Tomatoes
• Olive oil
• Turkey ham (in the original recipe we used serrano ham, but this “healthy” version replaces it with turkey ham, which is lighter)
• And of course, our little friends: broccoli microgreens

How to prepare it

Take one or two slices of bread and toast them. Then, cut a tomato in half and rub it over the toast. Drizzle with olive oil and spread it evenly. Add the turkey ham on top, and finally, garnish with broccoli microgreens.

We promise it will be delicious (and visually stunning too).

As you can see, growing broccoli microgreens is easy, fast, and rewarding. In less than two weeks, you’ll be able to enjoy them in all your meals.

We hope this article has been helpful.

As always, see you next time!

Carlota

Sources: 

Karolina. (2025, March 31). How to grow broccoli microgreens + unlocking their potential for health and culinary delights. MP Seeds. Retrieved [insert retrieval date], from https://mpseeds.eu/Broccoli-microgreens-and-sprouts-guide-about-growing-health-benefits-and-usage

Melissa & Kelly. How to grow broccoli microgreens. Quantum Microgreens. Retrieved, from https://quantummicrogreens.com/how-to-grow-broccoli-microgreens/

Weber, C. F. (2017). Broccoli microgreens: A mineral-rich crop that can diversify food systems. Frontiers in Nutrition, 4, 7. https://pmc.ncbi.nlm.nih.gov/articles/PMC5362588/

Related: The science — how broccoli microgreens may help protect against cancer

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The science on broccoli

Studies from our Science Library that concern broccoli microgreens, in plain language with links to the original research. This list updates automatically as new studies are added.

Broccoli in the kitchen

Recipes and kitchen ideas from our cookbook team that use broccoli microgreens.

Growing a different crop next? Every variety has a guide like this one in the Varieties database.