How to Grow Sprouts at Home (Easy Beginner's Guide)

If you've ever wanted a simple way to grow fresh food year-round, sprouts are the easiest way to start. They're fast-growing, nutrient-dense, and require very little space, making them perfect for apartments, a kitchen counter, or anyone looking to add fresh greens to their meals, and no green thumb is needed! 

For this setup, I used a traditional sprout jar along with the Vego Garden 4-Tier Indoor Gardening Grow Light to create the perfect environment for healthy, vibrant sprouts. Neither of these items is a necessity, but if you make sprouts regularly, they can be super helpful!

One of the reasons I love growing sprouts is that they're one of the few foods you can grow completely indoors year-round. Unlike a traditional garden, sprouts don't require much space, expensive equipment, or even soil. In fact, all you need is a sprouting jar, clean water, and a few tablespoons of seeds to get started. Within just a few days, those tiny seeds transform into fresh, nutrient-dense sprouts that can be added to everything from sandwiches and salads to grain bowls and smoothies. Whether you choose broccoli sprouts, alfalfa sprouts, sunflower sprouts, or mung bean sprouts, growing your own sprouts is an easy and affordable way to keep fresh produce on hand at all times.

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Why Grow Sprouts?

Sprouts are packed with nutrients and can be ready to harvest in as little as 3-7 days, depending on the variety. They're an easy way to add freshness, texture, and nutrition to sandwiches, like my Sweet Potato Beet Burger, and salads like my Buffalo Cauliflower Salad.

There are many different types of sprouts you can grow. Some popular varieties include:

• Broccoli sprouts: My personal favorite for growing sprouts and microgreens - make sure to check out my post on how to grow microgreens as well. These sprouts have a mild flavor and are up to 40x more nutritious than broccoli!
• Alfalfa sprouts: One of the most affordable sprouts to grow at home. These are the sprouts you will typically find at your local health food store. 
• Radish sprouts: Radish sprouts have a crisp texture and a spicy, peppery flavor similar to mature radishes. They're one of the fastest-growing sprouts and add a flavorful kick to sandwiches, salads, and wraps.
• Clover sprouts: They have a mild, slightly sweet flavor and a delicate texture. They're one of the most popular sprouting varieties and are perfect for salads, sandwiches, and avocado toast.
• Lentil sprouts: Have a hearty texture and a mild, earthy flavor. They're packed with plant-based protein and make a great addition to grain bowls, salads, wraps, and soups.
• Mung bean sprouts: Sprouted mung beans are crunchy, juicy, and slightly sweet. Commonly used in stir-fries, spring rolls, and Asian-inspired dishes, they're one of the most versatile sprouts you can grow at home.
• Sunflower seeds: One of the easiest and most rewarding sprouts to grow at home. Sunflower sprouts have a crunchy texture and a mild, nutty flavor that makes them perfect for salads, sandwiches, wraps, grain bowls, and smoothies. They're packed with vitamins, minerals, healthy fats, and plant-based protein, making them a nutrient-dense addition to almost any meal.

What You'll Need:

Growing sprouts at home requires minimal equipment. Some of these items are completely optional, but helpful. You can grow sprouts with a simple canning jar and a sprouting jar lid; however, I'd recommend investing in a sprouting kit - I've linked the one I use below. 

• Glass jar with a mesh lid: Allows you to easily rinse and drain your sprouts while providing proper airflow during the sprouting process.
• Organic Sprouting seeds of your choice: The seeds you'll grow into fresh, nutrient-dense sprouts.
• Filtered water: Used for soaking and rinsing the seeds to encourage healthy sprout growth.
• Vego Garden 4-Tier Indoor Gardening Grow Light: Completely optional, but helpful if you grow sprouts frequently. 
• Large bowl or drying rack for draining: Holds the sprout jar at an angle, allowing excess water to drain properly between rinses. Some sprouting kits already come with this, so not typically something additional you need to purchase.

How To Grow Sprouts:

In just 7 days, you can grow one of the most nutritious foods right on your countertop. Let's take a look at the step-by-step directions. 

• Step 1: Soak Your Seeds (Day 1)
  • The first thing you need to do is soak the seeds. Add 1-2 tablespoons of sprouting seeds to your sprout jar.
  • Fill the jar with cool water and allow the seeds to soak overnight or according to the package directions. Most seeds require about 8-12 hours of soaking time.

• Step 2: Drain and Rinse (Days 2-5)
  • After soaking, drain the soaking water completely through the mesh lid.
  • Rinse the seeds thoroughly with fresh water and drain again. Proper drainage is important to prevent excess moisture and encourage healthy sprout growth. Keep the sprouts in a dark place at room temperature at first; this will prevent mold from growing in the sprouting jar. Rinse and drain the sprouts 2-3 times per day using fresh water. I do a morning rinse and an evening rinse. 

• Step 3: Place Under Your Grow Light (Days 5-7+)
  • Set the sprout jar at a slight angle so excess water can continue to drain.
  • Place the jar on your Vego Garden 4-Tier Indoor Gardening Grow Light system. While sprouts don't require intense lighting during the first few days, providing consistent light as they begin to grow helps encourage greener, healthier sprouts.
• Step 4: Rinse Daily
  • Continue placing them back under the grow light after each rinse. Within a few days, you'll begin to see roots and tiny shoots emerging.
• Step 5: Harvest
  • Most sprouts are ready to harvest in 3-7 days, depending on the variety.
  • Once they've reached your desired size and developed green leaves, give them one final rinse and allow them to dry thoroughly.
• Step 6: Store and Enjoy
  • Transfer the sprouts to an airtight container or plastic bag lined with a paper towel.
  • Store in the refrigerator for up to one week.

Ways to Use Homegrown Sprouts

Sprouts are packed full of health benefits and are a good thing to incorporate into your daily diet. Here are some of my favorite ways to use them. 

• Add to sandwiches and wraps: I love adding sprouts to recipes like my Buffalo Cauliflower Tofu Tacos for a nutritional boost!
• Top salads and grain bowls: One of the easiest ways to incorporate fresh sprouts into your diet is by throwing them on top of any bowl you make. I love adding broccoli sprouts to my Pesto Buddha Bowl.
• Blend into smoothies: If you want the nutrition, but don't love the taste, you can blend them right into your smoothies. 
• Use as a garnish for soups: Just like microgreens, you can sprinkle some sprouts on top of your soups. Not only will it look beautiful, but it instantly boosts the nutritional value of the meal. 
• Add to avocado toast: I add a lot of sprouts to my avocado toast every day. This is my personal favorite way to enjoy raw sprouts. If you're looking for an easy avocado toast recipe, make sure to check out my Easiest Vegan Avocado Toast Recipe.
• Mix into spring rolls and lettuce wraps: Another great way to enjoy home

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