Short answer: soak 150 to 250 g of black oil sunflower seed (in the shell) for 4 to 8 hours. Spread it in a single layer on a 10 × 20 inch tray of moist soil. Cover it with a tray and a weight of about 5 to 10 lb (2 to 4 kg) for 3 to 4 days. Uncover, give bright light and water from below. Cut at 8 to 10 days, before the true leaves appear.
Why grow sunflower microgreens?
- Crunch. Thick, juicy stems with a nutty taste.
- Filling. Sunflower shoots are one of the most substantial microgreens, great as a salad base.
- Big yield. One tray gives a large bowl of greens.
- Kid-friendly. The mild, nutty flavour wins over picky eaters.
Which seed to buy
Use black oil sunflower seed in the shell, sold for sprouting or microgreens. The shell protects the growing tip, and the seed grows into a full shoot. Hulled sunflower seeds only make short sprouts.
We link to black oil sunflower seed from Sprouting.com. Avoid bird seed: it may be old, dirty or treated.
How much seed to use
Use about 150 to 250 g of dry seed per 10 × 20 inch tray, or half that for 10 × 10. Spread it in one even layer with the seeds touching. Piling seed up leads to mold.
How to grow sunflower microgreens, day by day
- Day0
Soak
Rinse the seed, then soak it in plenty of cool water for 4 to 8 hours. Drain and rinse again.
- Day0
Sow
Fill a holed tray with about 1 inch of moist potting mix. Spread the soaked seed in one even layer and press it down gently. Mist the top.
- Day0–4
Weighted blackout
Place a second tray on top and add a weight of about 5 to 10 lb (2 to 4 kg). The weight helps roots anchor and loosens hulls. Mist daily.
- Day3–4
Uncover
When the shoots push up the weighted tray, take it off. Mist the tops to soften hulls and move the tray into bright light.
- Day4–9
Water from below
Water through the solid bottom tray once or twice a day. Brush your hand over the tops to knock hulls loose.
- Day8–10
Harvest
Cut just above the soil when the seed leaves are open, before true leaves form.
Don't wait too long. Once the first true leaves appear, sunflower microgreens turn tougher and more bitter. Cut on time.
Getting rid of sunflower hulls
Hulls are the most common complaint with sunflower microgreens. To keep them off:
- Weight the blackout. Pressure helps the roots grip and the hulls split.
- Mist before uncovering. Damp hulls slide off more easily.
- Brush the tops. Run your palm over the tray once or twice a day after uncovering.
- Pick at harvest. Remove any that stay on before you store the greens.
Sunflower microgreens problems and fixes
| Problem | Likely cause | Fix |
|---|---|---|
| Mold in the seed layer | Seed too thick, poor drainage | One layer only, water from below, add airflow |
| Hulls stuck on leaves | No weight, dry tops | Weighted blackout, mist before uncovering |
| Uneven germination | Patchy soak or uneven sowing | Soak in plenty of water, spread evenly |
| Bitter taste | Harvested after true leaves | Cut at 8 to 10 days |
| Leaning shoots | Light from one side | Turn the tray daily |
How to eat sunflower microgreens
- As a salad base. Toss with a lemony dressing and seeds.
- In wraps and sandwiches. They add crunch and hold up well.
- As a snack. Plain, by the handful.
- Stir-fried. Add them in the last 30 seconds.
- In pesto. See microgreen pesto three ways.
Find more ideas in pea shoot and sunflower shoot recipes.
Storing sunflower microgreens
Let the cut greens dry, then store them in a container lined with a paper towel in the fridge. They keep about 5 to 8 days. Wash them just before eating.
For a similar crop with the same method, try pea shoots. Both are big-seed microgreens that love a soak and a weighted blackout.
Seeds in this article
Frequently asked questions
What seeds do you use for sunflower microgreens?
Black oil sunflower seed in the shell, sold for sprouting or microgreens. Hulled sunflower seeds won't grow into microgreens; they're for short sprouts only. Bird seed may be treated or old, so it's not a good choice.
How long do sunflower microgreens take to grow?
About 8 to 10 days. Harvest when the two seed leaves are open and before the first true leaves appear. After that, the greens get tougher and more bitter.
How do I get the hulls off sunflower microgreens?
Keep the tray weighted during blackout so roots anchor well. Mist the tray before uncovering to soften the hulls. Brush your hand over the tops, and pick off any that stay at harvest.
Do sunflower microgreens regrow?
No. Like most microgreens, sunflower shoots don't regrow after cutting. Compost the mat of roots and start a new tray.
How much seed per tray for sunflower microgreens?
About 150 to 250 g of in-shell seed for a 10 × 20 inch tray, measured dry before soaking. Use about half for a 10 × 10 tray.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
