Sprouts—A Super Food you can grow yourself!
Or your kids can grow for you!
One of my sons was so picky! In Flynn folklore we recall how he hid whatever green vegetable I put on his dinner plate under the napkin holder on the table. His siblings were so nice— I did not find out about this little habit until years later! (Ha—maybe some of them were doing it too.) Oddly, by age 4 this little guy could handle more spice than most adults and would willingly eat jalapenos and even ghost peppers, and beg for more. He may not have been the first Flynn to enjoy my newfound love of sprouting in 2011, but even he eventually came to really love sprouts. (Of course he liked the spicier radish sprouts best.)
As summer gardening season winds down and cooler months approach, a great way to bring that green thumb inside is by growing your own sprouts or microgreens. I love both of them, but I feel like sprouts are a little easier because they: can be grown in very little light, are less messy (no soil involved), and mature more quickly than microgreens.
What exactly is sprouting? Kitchen counter sprouting happens when seeds like broccoli, radish, chick pea, clover, alfalfa… are rinsed, absorb water, and push out a tiny root or shoot. They are ready to eat in about 5 short days!
In this blog I am going to fully equip you to grow your own sprouts. Keep reading for information on:
How to use/eat sprouts
10 reasons why you should grow sprouts
Sprouting vessels and where to buy them
Sprouting seeds and where to buy them
Detailed instructions on growing your own
How Do I Eat Sprouts?
My personal favorite is in a grilled cheese sandwich using my homemade sourdough spelt bread, red onions, smoked salmon and cheddar gruyere cheese from Trader Joe’s. I also put them in my smoothie, on top of my sweet potato breakfast bake, on a hamburger or sandwich, on top of salad, and on top of soups/chili/stew— anything warm in a bowl! Want some actual recipes? Check out this link for the Sprouting Company!
Still not convinced? Here are:
10 Reasons Why You Should Give Sprouting a Try!
It is a great way to get your greens without worrying about parasite contamination. When CDC recommends avoiding certain veggies because of parasites, I find myself heading back to the sprouts. Over the summer, sprouts replaced spinach and arugula in my smoothie.
The amount of vitamins and nutrients in sprouts is unparalleled in other food sources. For example, 1 cup of broccoli sprouts has 300 times the amount of vitamin C 1 cup of mature broccoli has. (The Sprouting Company faq)
They are also a great source of protein! This obviously depends on the sprouts— chick pea sprouts have 20 grams of protein, lentils have 7 grams and adzuki beans have 30g per cup! (True Leaf market, 2026)
According to research done by Dr. Fahey in 1997, three day old broccoli sprouts support your body’s detoxification abilities, help cells fight damage, aid your body in post-workout recovery, help protect gut health and “may even reduce the risk of chronic diseases like cancer.” (Handy, 2025). I know I feel better and more energized when sprouts are a part of my diet.
They are easy to digest… so if you are on a restrictive diet because of IBS, or have issues with fiber or fructans, you should give sprouts a try!
It is so easy to grow sprouts! Anyone can do this… all you have to do is remember to rinse them twice a day!
It’s fun to watch the amount of growth in 5 short days! Kids love this! If you have someone who needs a little chore, rinsing sprouts is a good one to start with.
You can do this any time of year, without worrying about weather, weeds or garden critters.
It’s economical! 3 Tablespoons of seeds turns into 4-5 cups of veggies!
It is one way to safeguard your food supply. A couple 8 ounce bags of sprouts are very easy to store. The seeds can survive up to 5 years in the freezer! (Seed Storage, 2026)
Sprouting Vessels
I have been making sprouts off and on for about 15 years. Way back then, most of the growing containers were made of plastic. I really liked the way they worked but over the past 10 years I have been much more reluctant to use plastic, especially for growing food. So I began looking for a glass jar that had a wide-mouth, where sprouts have more room to grow and better drainage.
Finally, at Christmas last year, I gifted myself a glass Sprouter. I LOVE IT. What I bought was a little expensive. There are other glass options out there. I have been very happy with my purchase though because I do use it all the time, there is consistently amazing yield of sprouts, and it looks attractive on my counter. Here is what I bought from the Sprouting Company for about $100, but it is also available on Amazon (see below).
Click the image for the Amazon link
There are definitely less expensive options. My daughter-in-law uses this one that costs closer to $20:
Click the image for the Amazon link
Where to Buy Sprouting Seeds
A word of caution here— you want to make sure you are purchasing from a reputable supplier, whose sprouts have not been exposed to mold or other pathogens. So please do some investigating and be wary of really cheap sources of sprouting seeds.
I like The Sprouting Company (the producer of my sprouting jar, available on Amazon and directly from the company). I have also ordered sprouts from Azure Standard (bulk delivery co-op) and The Sprout House.
For additional peace of mind, you can add some vinegar or baking soda to the first and/or last rinse (and let sit for about 15 minutes) if you are still worried about pathogens.
Growing Instructions
Here are my instructions for using 3 T of seeds, which will yield about 4 cups of sprouts in this 50oz jar. Depending on the temperature of your house and the season this whole process generally takes 4-6 days.
The soak: In this 1 quart container I use 3 Tablespoons of sprouts. Currently I am using broccoli and radish. Rinse sprouts once or twice and then soak at least 5 hours or up to 12 hours/overnight.
Day 1: Rinse your sprouts. Let them drain about 30 seconds whenever you rinse them. Repeat again in the evening. Whenever you drain roll the jar a little in your hands to try to coat the sides with seeds before you put it back in the stand.
Day 2: Rinse and drain morning and night. You can begin to see the sprouts popping out! Always make sure the sprouts are not completely covering the metal drain—there needs to be some air flow.
Day 3: Getting green! Rinse and drain a.m. and p.m. Coat sides of jar and make sure there is area for air flow.
Day 4: Some people like them this size. You can try them now and see what you think. Rinse and drain morning and night. Remember to coat the sides and leave room for air.
Day 5: This is about how I like them. There is still some space so I might wait another day to harvest. Or I might use some today to make more space and let the remaining sprouts continue to grow one more day. Rinse and drain day and night.
Day 6: Today they are overflowing! Time to dump and rinse.
I did not used to do this, but with my new sprouter I learned that if you rinse them in a salad spinner, get most of the seed hulls out and dry them they will last longer in the fridge.
Begin by gently breaking up clumps. Then add water and watch the hulls float to the top. You can add vinegar or baking soda here if you are worried about pathogens.
Drain them. I usually do this step 2-3 times.
Next, spin them in your salad spinner and drain on a towel. I store them in them in a glass container in the fridge for up to about 5 days. Keep the lid a little loose so they can get some air.
You did it!
Now get ready to soak some more sprouts!
As I was writing this blog I came across a lot of new information. There is so much more I could tell you, (if I felt like writing several more pages, and you had time to read several more pages). So please, if you have questions, check out the references for more in-depth information!
Isaiah 61: 11. “For as the earth brings forth its sprouts, And as a garden causes what is sown in it to spring up, So the Lord God will [most certainly] cause righteousness and justice and praise To spring up before all the nations [through the power of His word].”
PS: Are you in need of some new, easy, and nutritious recipes that you can put in the crockpot in 30 minutes or less?
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Medical Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.
“FAQ.” The Sprouting Company, www.thesproutingcompany.com/pages/faq. Accessed 8 Sept. 2026.
Handy, Matt. “Sprouting Science with Dr. Jed Fahey: Why One Elevator Moment Could Ch.” The Sprouting Company, The Sprouting Company, 9 June 2025, www.thesproutingcompany.com/blogs/the-sprout-blog/sprouting-science-with-dr-jed-fahey-why-one-elevator-moment-could-change-how-you-think-about-sprouts.
“High-Protein Sprouts for Plant-Based Diets: True Leaf Market: Blog.” True Leaf Market, trueleafmarket.com/blogs/articles/sprouts-for-protein-top-high-protein-sprouts-you-can-grow-at-home?utm_source=google&utm_medium=cpc&utm_campaign=&utm_term=sprout+nutrition&utm_content=40125963319&gad_source=1&gad_campaignid=774289335&gclid=Cj0KCQjwg5zTBhCLARIsAP2AFU4DqEqvf2Srvp83ddmVk0lrFZp8r-XYdwpL__0NEWR7WSrHS4VneK4aAhyMEALw_wcB. Accessed 8 Sept. 2026.
“Seed Storage.” Sproutpeople, sproutpeople.org/pages/seed-storage?srsltid=AfmBOorsYoOnDdqts0LLiYmSNFszaW_tuQLSgBtktwQ6maqRejrk3IZg. Accessed 8 Sept. 2026.
