Microgreens are young vegetable and herb plants harvested at two to three weeks old, before they become full-sized plants

Microgreens are not sprouts, and they are not the same as baby greens you buy in a salad mix. A microgreen is a seedling—a plant that has grown its first true leaves but is still only a few inches tall. You harvest them by cutting just above the soil line, roots and all. Common varieties include broccoli, radish, mustard, sunflower, pea shoots, and microgreens made from herbs like basil and cilantro.

People grow microgreens at home in shallow trays on a windowsill or under a grow light. The whole cycle from seed to harvest takes about two to three weeks. Because they are so young, they are tender enough to eat raw—you can throw them into a salad, on top of a sandwich, or into a smoothie. They have a concentrated flavor: a broccoli microgreen tastes more intensely like broccoli than a full-sized broccoli floret does.

Key Takeaways

  • Microgreens are harvested at two to three weeks old and contain higher concentrations of certain nutrients than their full-sized plant counterparts.
  • Common varieties include broccoli, radish, mustard, sunflower, pea shoots, and herb microgreens, each with a distinct flavor.
  • You can grow microgreens at home in a shallow tray with soil, water, and light, making them accessible without a garden or yard.
  • Microgreens are eaten raw and work well in salads, on sandwiches, in grain bowls, or blended into smoothies.

Nutrient density and what research shows

Microgreens contain higher concentrations of certain vitamins and minerals than the same plant at full maturity. A 2012 study published in the Journal of Agricultural and Food Chemistry found that microgreens had up to 40 times the concentration of some nutrients compared to mature plants. The nutrients that tend to be highest include vitamin C, vitamin K, and folate, though the exact amounts vary by variety.

The reason is biological: young plants are putting energy into rapid growth and developing the structures they need to survive. That growth phase concentrates nutrients in a small package. Once a plant matures, those same nutrients are spread across a much larger plant body.

Eating microgreens does not replace eating a variety of full-sized vegetables. A handful of microgreens contains real nutrients, but the portion size is small. They work best as part of a varied diet, not as a substitute for it.

Growing microgreens at home

You do not need a garden, yard, or special equipment to grow microgreens. A shallow tray (about 1 to 2 inches deep), potting soil, seeds, and access to light are the basics. Many people use a windowsill with natural light, though a small grow light speeds up the process and works year-round.

The steps are straightforward: spread a thin layer of moist soil in your tray, scatter seeds across the surface, cover them lightly with more soil or a humidity dome, and keep the soil moist. After a few days, seedlings emerge. Once they develop their first true leaves (the second set of leaves that appear), they are ready to harvest—usually around two to three weeks from planting. You cut them just above the soil with scissors or a knife.

One tray can produce multiple harvests if you replant it. After you harvest, you can compost the roots and soil, refill with fresh soil, and start again. A single tray takes up about as much space as a sheet of paper and can produce enough microgreens for several meals.

Cost and time compared to buying them

Seeds are inexpensive—a packet of microgreen seeds costs between two and five dollars and produces multiple trays of greens. Soil and a tray are one-time purchases. Over time, growing at home is significantly cheaper than buying microgreens from a grocery store or farmers market, where a small container often costs five to eight dollars.

The time investment is minimal: planting takes five to ten minutes, and daily watering takes less than a minute. The waiting period is passive—the plants grow on their own. Harvest and cleanup take another five to ten minutes. If you are already tending houseplants or a garden, microgreens fit easily into that routine.

The trade-off is freshness and convenience. Buying them means you have them when ready and do not have to plan ahead. Growing them means you harvest exactly when you want to eat them, which many people find tastes better, but it requires you to think about timing.

Flavor and how to use them in meals

Microgreens have concentrated, sometimes peppery or spicy flavors depending on the variety. Radish microgreens are peppery and sharp. Broccoli microgreens are mild and slightly sweet. Mustard microgreens are tangy. Sunflower microgreens are nutty. Herb microgreens like basil and cilantro taste like their mature versions but more intense.

Because they are tender and flavorful, they work well as a finishing touch rather than a base. Scatter them on top of a salad, grain bowl, or soup just before eating so they stay crisp. Layer them on a sandwich or wrap. Blend them into a smoothie with fruit and yogurt. Add them to an omelet or scrambled eggs. A small amount goes a long way because of their concentrated taste.

They pair well with mild flavors that let them shine—creamy dressings, soft cheeses, eggs, and grains like rice or quinoa. They also work in Asian-inspired dishes, where their peppery or fresh qualities complement soy sauce, ginger, and sesame oil.

Storage and how long they last

Freshly harvested microgreens last about five to seven days in the refrigerator if stored correctly. Place them in a container lined with a paper towel to absorb excess moisture, cover loosely, and keep them in the crisper drawer. Do not wash them until you are ready to eat them—moisture speeds up decay.

If you grow them at home, you can harvest only what you plan to eat that day or the next, which means you always have them at peak freshness. This is one reason people prefer homegrown microgreens to store-bought ones, which may have been harvested days earlier.

Food safety and what to know about raw consumption

Microgreens are eaten raw, so cleanliness during growing matters. Use clean trays and fresh potting soil. Water from the bottom of the tray rather than from above to keep the leaves dry and reduce the chance of mold or bacterial growth. If you see any mold or smell anything off, discard that tray.

Store-bought microgreens are subject to food safety regulations and testing. Home-grown microgreens depend on your own practices. If you are growing for someone with a compromised immune system, pregnant, or very young, take extra care with sanitation or consider buying from a commercial grower instead.

Rinse microgreens under cool running water just before eating, the same way you would rinse any fresh vegetable. Pat them dry gently with a paper towel.

Frequently Asked Questions

Are microgreens the same as sprouts?

No. Sprouts are germinated seeds eaten whole, including the root, and are usually ready in three to five days. Microgreens are seedlings grown in soil, harvested by cutting above the soil line, and take two to three weeks. Microgreens have more developed leaves and a different texture and flavor.

Can I regrow microgreens from the same tray multiple times?

Yes. After you harvest by cutting above the soil, you can compost the roots, refill the tray with fresh soil, and plant new seeds. Most people get two to three harvests per tray before the soil becomes depleted and needs replacing.

Do I need a grow light, or will a windowsill work?

A windowsill with bright, indirect light works fine, especially in spring and summer. A grow light speeds up growth and works year-round, but it is not required. If your microgreens look pale or stretch toward the window, they need more light.

Which microgreens are easiest for beginners?

Sunflower, pea shoots, and radish are forgiving and grow quickly. Broccoli and mustard take slightly longer but are still straightforward. Start with one variety to learn the rhythm, then experiment with others.

Can I eat the soil after harvesting microgreens?

The soil itself is not edible, but you can compost it. Mix it into garden soil, add it to a compost bin, or use it as mulch around houseplants. Fresh potting soil is inexpensive enough that most people replace it rather than reuse it.