How to Grow Sunflower Microgreens: Big, Crunchy, and Delicious

If you're looking for a microgreen that delivers serious substance on the plate, sunflower microgreens are your answer. They're large, crunchy, nutty, and incredibly satisfying — more like a salad green than a garnish. They're also one of the most popular microgreens worldwide.

Why Grow Sunflower Microgreens?

• Size: Some of the largest microgreens — each shoot is 10–15cm with broad leaves
• Flavour: Nutty, crunchy, with a mild sunflower seed taste
• Protein: One of the highest-protein microgreens at 3.2g per 100g
• Versatility: Substantial enough to be the star of a salad, not just a garnish

Growing Guide

Step 1: Soak Seeds (8–12 Hours)

Sunflower seeds need a good soak to soften the shell and kickstart germination. Use black oil sunflower seeds (unhulled) and soak overnight in room-temperature water. You'll need about 60g per standard tray.

Step 2: Plant on Moist Medium

Use a slightly deeper layer of growing medium (3–4cm) as sunflowers develop strong roots. Spread soaked seeds in a dense, even layer.

Step 3: Weight and Blackout (3–4 Days)

Like pea shoots, sunflower microgreens benefit from weight during the blackout phase. Stack a tray on top with a light weight. This helps the shoots shed their seed hulls as they push upward.

Step 4: Remove Hulls

This is the one extra step unique to sunflowers. Some seed hulls will cling to the leaves after uncovering. You can gently brush them off, or mist heavily and many will fall off naturally. Removing hulls improves appearance and texture.

Step 5: Grow in Light (5–7 Days)

Move to bright indirect light. Sunflower microgreens are hungry growers — water generously from below or mist 2–3 times daily. They'll develop broad, open cotyledon leaves.

Step 6: Harvest at 10–14 Days

Harvest when leaves are fully open and bright green, before the first true leaves emerge. Cut cleanly at the base. Sunflower microgreens do not regrow after cutting.

Troubleshooting

• Shells stuck to leaves: Mist heavily and gently brush. Using weight during blackout reduces this
• Leggy/stretchy growth: Not enough light — move closer to a window or grow light
• Mould at the base: Improve airflow with a small fan, and don't overwater

How to Eat Sunflower Microgreens

Sunflower microgreens are substantial enough to be the main ingredient in a salad. They're also excellent in:

• Wraps and sandwiches as a lettuce replacement
• On top of burgers
• In grain bowls with avocado and hummus
• As a crunchy garnish on soups

Explore our full range of seeds and growing kits to start growing your own sunflower microgreens today.