Short answer: soak 1 tablespoon of kale seed for 2 to 8 hours in a quart jar. Drain well, then rinse and drain twice a day, keeping the jar tilted upside down. Give the sprouts a few hours of indirect light on day 4 or 5 and harvest. For microgreens, sow the seed on soil and cut it at 10 to 14 days.
What are kale sprouts?
Kale sprouts are kale seedlings eaten 4 to 5 days after the seed starts to grow. Kale belongs to the cabbage family, along with broccoli, cabbage and collard. Its sprouts look like broccoli sprouts but taste milder and sweeter, with no heat.
Grown longer in a tray, kale makes tender microgreens with small, slightly frilly leaves. Our guide to kale microgreens covers the tray method in depth.
Green vs red kale
| Green kale | Red kale | |
|---|---|---|
| Look | Green stems and leaves | Purple-tinged stems |
| Taste | Mild, sweet | Mild, sweet |
| Days | 4–5 sprouts, 10–14 microgreens | 4–5 sprouts, 10–14 microgreens |
Sprouting.com gives both the same timing, with a soak of 2 to 8 hours and about 3 to 4 cups of sprouts per tablespoon of seed.1
How to grow kale sprouts, day by day
- Day0
Soak for 2–8 hours
Put 1 tablespoon of seed in a quart jar, rinse it, then cover it with cool water. Soak for 2 to 8 hours.
- Day1
Drain well
Pour off the water and tap the jar dry. Set it upside down at an angle, out of direct sun.
- Day1–4
Rinse and drain twice a day
Fill the jar with cool water and swirl it, then drain and tap it dry. Shake gently to loosen the roots.
- Day4–5
Green and harvest
When the leaves open, give the jar a few hours of indirect light. Rinse once more, dry well and refrigerate.
Kale microgreens in brief
Sow about 10 to 20 g of seed on a 10 × 20 inch tray of moist soil. Cover it for 2 to 3 days, then give it light and water from below. Cut above the soil at 10 to 14 days. The kale microgreens guide has the full method and variety tips.
Kale sprouts and nutrition
Kale is famous for its nutrition as a mature vegetable. Young kale is also nutritious. A USDA study of 25 microgreens found that many had higher concentrations of some vitamins than mature leaves, although the results varied a lot from crop to crop.2 Read microgreens vs mature greens for the full comparison.
Safety
Kale sprouts are eaten whole, like other sprouts. The FDA says higher-risk groups should not eat raw sprouts, and Health Canada advises everyone to cook them.34 Kale microgreens are cut above the soil, which lowers the risk. Use seed sold for sprouting, keep everything clean and refrigerate promptly.
Problems and fixes
| What you see | Likely cause | What to do |
|---|---|---|
| Musty smell | Water pooling | Throw the batch out. Use less seed and drain well |
| White fuzz on day 2–3 | Root hairs (normal) | Rinse. If it flattens, it's root hairs |
| Pale leaves | No light at the end | Give a few hours of indirect light |
| Leggy microgreens | Not enough light | Use a brighter window or a light |
How to eat kale sprouts
- Salads: a mild, sweet base or topping.
- Smoothies: blend a handful in. See 7 microgreens smoothie recipes.
- Sandwiches and wraps: in place of lettuce.
- Soups: stir them in just before serving.
Where to buy kale seed for sprouting
We link to Sprouting.com, a Canadian company that sells green and red kale for sprouts and microgreens. For a broccoli-based sprouting mix, see their Broccoli Brassica Blend. Store seed in a cool, dry place.
What to grow next
- Broccoli: similar, a little sharper.
- Red cabbage: purple sprouts and microgreens.
- Collard: another mild brassica.
- Purple kohlrabi: sweet with purple stems.
Browse every seed in the Seed Library.
Recipes with kale
Kale FAQ
How long do kale sprouts take?
Kale sprouts are ready in 4 to 5 days after a 2 to 8 hour soak. Kale microgreens grown in a tray take 10 to 14 days.
What's the difference between green and red kale sprouts?
Both taste mild and sweet. Red kale gives purple-tinged stems and leaves, which look lovely in salads. Sprouting.com lists the same soak, timing and yield for both.
Do kale sprouts taste like kale?
They taste like a gentle, sweet kale, without the toughness or strong bitterness of mature leaves. They're one of the mildest cabbage-family sprouts.
Are kale microgreens more nutritious than kale?
A 2012 USDA study found that many microgreens had higher concentrations of some vitamins than mature leaves, but results varied widely by crop. Mature kale is also very nutritious. See our comparison of microgreens and mature greens.
Can I mix kale with other sprouts?
Yes. Kale grows at the same pace as broccoli, cabbage and collard, so they share a jar or tray well. Mixed brassica blends are a popular way to grow them together.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Sprouting.com (Mumm's Sprouting Seeds). Kale, Green and Kale, Red: days to sprout, soak time and yield. Link
- Xiao Z, Lester GE, Luo Y, Wang Q. Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. Journal of Agricultural and Food Chemistry, 2012. Link
- U.S. Food and Drug Administration. Selecting and Serving Produce Safely. Link
- Health Canada. Food safety tips for sprouts. Link
