Broccoli sprouts are a nutritious and tasty addition to salads, sandwiches, and more. Let’s look at how to grow broccoli sprouts from seeds, their nutrition benefits, and how to eat them. 

A photo of a sandwich vegetable sandwich with sprouts on top and a close-up of broccoli sprouts on the bottom. Text overlay reads, "how to grow broccoli sprouts."

While they look like microgreens, broccoli sprouts simply immature broccoli plants, making them a cruciferous vegetable. They have a similar taste and texture to microgreens, but the same vitamins and minerals as broccoli. 

You can find broccoli sprouts in many natural foods grocery stores, but sprouting your own seeds is easy and fun. Let’s take a look at broccoli sprouts nutrition, and of course how to sprout and use them. 

Broccoli Sprouts Health Benefits 

You probably already know that cruciferous vegetables like broccoli are very nutritious. Well, broccoli sprouts may be even better, as they contain anywhere from 10 to 100 times more glucoraphanin (the nutrient that becomes sulforaphane) than mature broccoli.

Broccoli sprouts are also the best sources of the phytochemical sulforaphane. Many studies have indicated that sulforaphane may offer cellular protection from diseases such as cancer. Sulforaphane is also associated with: 

Broccoli Sprouts Nutrition 

For the amount of calories, broccoli sprouts are high in fiber and protein. According to Leasa and Cronometer, per 1/2 cup (42 grams), broccoli sprouts contain: 

  • 18 calories
  • 1 gram protein
  • 1/2 gram carbs 
  • 8% DV fiber
  • 24% Vitamin C
  • 11% Vitamin A 
  • 2% Iron
  • 3% Calcium 

Photograph of a bag of broccoli sprouts seeds next to a mason jar on a marble countertop.

Broccoli Sprout Seeds 

You may be able to find sprouting seeds locally at natural grocery stores, but I usually get them on Amazon, as there are plenty of options. Please note that the links below are affiliate, which means I may earn a small commission if you shop through them. 

You’ll want to use broccoli seeds that are specifically meant for sprouting (not the kind from the nursery). They are tiny brown seeds that will germinate and sprout once soaked in water and rinsed for a few days. 

Step by step photos of how to grow broccoli sprouts, from soaking in water, to draining, to sprouting.

How to Grow Broccoli Sprouts 

To sprout broccoli seeds you’ll need: 

Step 1: Soak the seeds in water overnight. 

Step 2: Drain the water and store the jar fitted with a sprouting lid or cheesecloth upside down. 

Step 3: Rinse, drain, and repeat twice a day for 3-5 days

Storing Your Sprouts

I usually harvest my broccoli sprouts between days 3 and 5. Drain them well, then store in a lidded container lined with a paper towel to absorb excess moisture. They will last for about one week in the refrigerator. 

If you end up with more sprouts than you can use, they can be frozen (the same way we freeze avocados and tomatoes).  To freeze sprouts, dry them completely with a paper towel. Spread sprouts over a cookie sheet and freeze for about 15 minutes. Transfer to a freezer bag and store in the freezer for up to 3 months. 

How to Eat Broccoli Sprouts 

A veggie sandwich with avocado, onion, broccoli sprouts, cucumber, and tomato.
  • On Avocado Toast
  • Tossed in with Salads
  • In veggie sandwiches or on burgers – try them with tempeh, lettuce, avocado, and tomato! 
  • As a garnish on soup
  • Add to fresh juices and smoothies 
  • Cook into a stir fry 

A note on safety 

The warm humid environment in which sprouts are grown can also be a breeding ground for harmful bacteria, such as E. coli and salmonella. It’s very important to use sterile jars and keep them in a place where they won’t be contaminated. Rinse your sprouts before eating and only consume if they look and smell fresh. 

The Academy of Nutrition and Dietetics advises those with compromised immune systems, pregnant women, and children avoid eating all raw sprouts. 

Yield: about 8 cups of sprouts

How to Grow Broccoli Sprouts

Prep Time 2 minutes
Additional Time 5 days
Total Time 5 days 2 minutes

Growing broccoli sprouts at home is easy and fun! Here's how to grow your own broccoli sprouts. They are very nutritious and a tasty addition to sandwiches, salads, and more.

A close-up photograph of broccoli sprouts.

Ingredients

  • 2 tablespoons broccoli sprout seeds
  • filtered water

Instructions

  1. Add the broccoli seeds to a quart-sized jar. Fill with about a cup of water. Cover the jar with a seed sprouting jar lid, or with a piece of cheesecloth and then the jar's ring or rubber band. Swirl to combine and let soak overnight (or 6-12 hours). Broccoli sprout seeds soak in water in a jar.
  2. Drain the soaking water and rinse the seeds with cool/room temperature water. Turn the jar upside down and shake most of the water off the seeds. Store the jar upside down so that the water can continue to drain. Broccoli sprouting seeds are drained of water to begin growing broccoli sprouts.
  3. Continue to rinse and drain twice a day (about every 8-12 hours) for the next 3 days. You'll notice the seeds begin to sprout around day 3 and they will be fully sprouted by day 5.
  4. To harvest your sprouts, drain any water and transfer to a paper towel-lined food storage container. Store in the refrigerator for 5-7 days and use in sandwiches, salads, and smoothies.

Notes

Keep your sprouting jar at room temperature, out of direct sunlight in between rinses.

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Nutrition Information:
Yield: 16 Serving Size: 1/2 cup
Amount Per Serving: Calories: 4Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 1mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 1g

Nutrition information is automatically calculated by Nutritionix. I am not a nutritionist and cannot guarantee accuracy. If your health depends on nutrition information, please calculate again with your favorite calculator.