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Sprouting Broccoli Seeds: Broccoli Sprouts "Recipe"

Summer Yule
Don’t have a green thumb? Follow this easy tutorial for how to grow broccoli sprouts, and you’ll have a verdant mini garden in under a week!
5 from 5 votes
Prep Time 10 mins
Growing Time 7 d
Total Time 7 d 10 mins
Course Slow Food DIY
Cuisine American
Servings 16
Calories 10 kcal



  • Day 1: Put the seeds in a quart-size wide-mouth canning jar. Fill the jar up to the neck with lukewarm water. Cover the top of the jar with a double layer of cheesecloth that has been secured by the jar rim. Let the seeds soak overnight.
    Broccoli sprout seeds in water
  • Day 2: In the morning, drain all of the water out of the jar through the cheesecloth (so that you do not lose the seeds). Put more water into the jar (through the cheesecloth is fine) and drain it well again. Let the drained and covered jar rest on its side in a sunny windowsill. (If it's not very sunny, that's OK too.)
  • In the evening, add water to the jar again and drain it well again. There is no need to remove the jar rim and cheesecloth until the sprouts are fully grown. Lay the well-drained jar back on its side on the windowsill.
  • Days 3-6: Each morning and evening, repeat the rinsing and draining procedure from day 2. After rinsing and thoroughly draining, the seeds should be placed back on the windowsill on their side. (Day 1 is the only day the seeds are soaked.)
  • The seeds will sprout little tails and then (after a few more days) a pair of green leaves. I let them grow until they completely fill the jar, as shown. You could stop the sprouting process earlier than this if desired.
  • Day 7: On the morning of day 7, the jar was well-packed with sprouts, as shown. I removed the jar rim and cheesecloth and popped the jar in the fridge. Ideally, they should be used within a day or two.
    How to make broccoli sprouts
  • I yielded 4 cups of sprouts but your yield will vary depending on the growing conditions and how long you let them grow.


This is a level 1 recipe (may help support fat loss). Broccoli sprouts are essentially a leafy green, so of course, they are a low-calorie food. They add a peppery flavor to salads, sandwiches, tacos, or whatever else you’d like to throw them on. I’ve even seen folks blend them into smoothies!
Important: There is an elevated risk of foodborne illness with raw and lightly cooked sprouts. It is recommended that certain groups avoid raw sprouts:
  • Pregnant women
  • Children
  • Older adults
  • Immunocompromised persons
You can cook broccoli sprouts by adding them to an Instant Pot Stir Fry or maybe this Instant Pot Italian Sausage Soup.
Broccoli sprouts can be difficult to find in stores as they don’t stay fresh for long. I’d say that growing them yourself is the way to go.

How much broccoli sprouts should you eat per day?

In most studies I've seen linking health benefits to broccoli sprout consumption, participants ate 2-4 ounces per day (57-113 grams). In general, you don't want to eat so many broccoli sprouts they crowd out other healthy foods from your diet.


Calories: 10kcalCarbohydrates: 1gProtein: 1gFiber: 1gVitamin A: 7% DVVitamin C: 21% DVCalcium: 2% DVIron: 1% DV
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