Easy Nutrition: Grow Your Own Microgreens
January 20, 2026

Easy Nutrition: Grow Your Own Microgreens

Why Microgreens Matter

Microgreens might sound like a fleeting millennial trend, but it is much more than that. Firstly, what even are microgreens? They are young vegetable or herb seedlings harvested at or just after the cotyledon stage. They are highly appealing to gardeners because they require minimal space and time, can be grown indoors year-round, and provide a wealth of nutrients at your fingertips with minimal effort. Microgreens are a great way to supply your own micronutrients right at home! Grow fresh greens no matter the weather. Plus, you can likely use seeds you already have that might be getting old. 


What Are Microgreens

As I mentioned above, microgreens are young seedlings harvested and eaten after just a few days of growth. All seeds undergo germination when exposed to water and then begin growing leaves. Microgreens are harvested just after the first leaves appear. This means they are tiny yet packed with macro- and micronutrients. If you’ve ever heard of sprouts before, microgreens are very similar; the growing method is just a bit different, and sprouts are usually harvested even earlier. While sprouts and microgreens are both great options for any home gardener, I recommend microgreens as a first step into this world because they require little to no specialized equipment and are safer for beginners. 


Health Benefits of Microgreens 

The most significant benefit of microgreens is that they have way more nutrients (vitamins, minerals, and other micronutrients) per gram than any other food. They are the ultimate super food. Because there are many types of microgreens, the nutrient profile will vary widely depending on the species you are growing. 


Generally speaking, a microgreen will have similar nutrients to what the full-grown plant, herb, or fruit will have, but in a more condensed form. They are often very high in vitamins A, C, and K, as well as critical antioxidants. These findings are highly significant because anyone can grow them almost anywhere, and they are easy to incorporate into any existing diet to provide a nutrient boost. While you can buy microgreens, growing them yourself is easy, safer, and ensures optimum nutrient content.


What Can Be Grown As Microgreens?

So, now the big question is, “What seeds can be grown as microgreens?”. The good news is that you don’t have to purchase seeds specially marked as microgreen seeds if you don’t want to. You just have to know which general species are safe to eat as microgreens and which ones should be grown to fruit before eating. General categories of seeds that work well as microgreens include:


-Leafy Greens of any kind

-Brassicas (broccoli, mustard, cabbage, etc.)

-Herbs

-Many types of grains and legumes

-Edible flowers


When in doubt, just quickly search online, “can XYZ be grown as a microgreen?” and you should easily find an answer. Some common beginner-friendly seeds that are good options for microgreens are radish, broccoli, kale, mustard, pea, sunflower, basil, or cilantro. Keep in mind that each one will have a different flavor profile and nutrient content. So, if you try one and don’t like the taste, try a different one before giving up!


Parameters For Using Seeds You Already Have

Besides paying attention to the genus and species of plant you are trying to grow as a microgreen, be sure to also choose plants that:

-Are edible as a mature plant (leaves and stems)

-Are not a member of the nightshade family (stay away from tomatoes, peppers, and eggplants for this project)

-Are not an ornamental variety

-Are untreated

Simply speaking, if you wouldn’t eat the adult plant’s leaves straight off the plant, don’t eat it as a microgreen. 


Microgreens: A Simple How-To

To grow microgreens, you only need a shallow tray or container, a growing medium such as potting soil or coconut coir, seeds, water, and a sunny window or a simple grow light. Spread the soil in the tray and lightly moisten it. Scatter the seeds thickly across the surface, gently press them in, and mist with water to keep everything moist but not soaked. Keep the seeds moist at all times. A humidity dome or plastic cover can be helpful. Keep the tray near a window or a timed grow light, especially once the seeds have germinated. Most microgreens are ready in 7 to 14 days, once they’re a few inches tall and have their first true leaves. To harvest, use clean scissors to snip the greens just above the soil line, rinse lightly, and use them right away for the best flavor and nutrition.


How to Eat Microgreens

Add microgreens as a garnish or an add-in to a variety of dishes. Add them to sandwiches, wraps, salads, smoothies, or anything similar. Always add them after cooking (if applicable), as they are best eaten fresh. Even eat them as a snack all on their own or with cheese and crackers. Top your eggs or avocado toast in the morning or finish off your fresh soups at lunch or dinner with a handful of microgreens. The options are endless!


A Small Step Toward Food Independence

Microgreens are a great way for anyone to grow their own supplemental food. Use seeds you already have, if you can, to reduce waste and further increase your self-sufficiency. If you’re unsure how to start, just try one small tray and see how it goes. Microgreens are a practical, healthy gateway into growing more food at home.

 

Lara Wadsworth is a freelance horticulture writer with a Bachelor's degree in Horticulture and over three years of experience creating engaging content about gardening and plant care. As a wife, mom, and dog lover, Lara understands the importance of balancing a busy life with a thriving garden. She values practical advice and effective strategies that empower beginners and experienced gardeners alike to grow with confidence. Through her writing, she aims to inspire others to enjoy the rewards of gardening, no matter their skill level.

 

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