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kale microgreens growing in a black tray.

How to Grow Kale Microgreens

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Kale Microgreens are a superfood that you can grow right in your own kitchen. They are full of health benefits and taste great too. Learn everything you need to know about growing and eating kale microgreens.

  • Total Time: 216 hours 30 minutes
  • Yield: 4 Servings 1x


  • 2 tablespoons organic kale seeds
  • Seed soil/potting soil


  1. Place the soil into the growing container until it reaches the rim. Pat gently to level it out.
  2. Spray the soil with water. Wait until it is absorbed then spray again.
  3. Sprinkle the kale seeds evenly over the surface of the soil in a single, dense layer.
  4. Mist the seeds with water, then cover and place a weight on top. Leave to germinate for 2 to 4 days, until all the seeds have sprouted.
  5. Remove the cover and expose the seeds to plenty of natural sunlight.
  6. Water the growing microgreens from the bottom as often as necessary to keep the soil consistently moist.
  7. Harvest the microgreens when they are a rich green color and 3 to 4 inches tall, between 9 to 14 days after sowing.


  1. Use organic kale seeds and pick the Red Russian variety for the brightest color.
  2. For ease of harvesting, make sure your growing container is no more than 1 to 2 inches deep.
  3. Instead of soil you can use grow mats, coconut coir, or paper towels.
  4. After germination, always water your seeds from the bottom using a second tray beneath your growing tray.
  5. Ensure your kale microgreens receive plenty of natural light as they grow, preferably on a sunny windowsill. If you use a grow lamp, place them under it for at least 4 to 8 hours daily.
  6. For best results, try to maintain a room temperature of around 70℉ (21℃), with 50% humidity and adequate ventilation.
  7. You can start harvesting your microgreens when they are at least 3 to 4 inches tall and have two cotyledon leaves.
  8. Store unused microgreens in the refrigerator for up to 5 days in a plastic bag or airtight container.


  • Serving Size: 1 tablespoon
  • Calories: 1
  • Sugar:
  • Sodium:
  • Fat:
  • Saturated Fat:
  • Trans Fat:
  • Carbohydrates: 0.1 g
  • Fiber: 0.1 g
  • Protein: 0.1 g
  • Cholesterol: