Sunflower Microgreens: How to Grow a Nutty Tray

Sunflower microgreens are a crunchy, nutty-sweet tray that reaches harvest in about 9 to 10 days: soak the seed, sow 48 g per 10×20 inch tray, keep it covered for 3 days, then give it light. That is the recipe in Utah State Extension’s chart, and Clemson and Virginia Tech report a similar window. They are a favorite first tray because the flavor is easy to enjoy and the schedule is simple. It is also one of the picks in microgreens for beginners, and the fastest microgreens table shows how it compares on speed. New to the method? How to grow microgreens covers the steps every variety shares.

Sowing sunflower microgreens

Utah State lists 48 g of seed for a 10×20 inch tray, with a 12-hour presoak. Other extension services agree on soaking large seeds: Maryland says 6 to 12 hours speeds germination for sunflower and a handful of other species, Penn State soaks for about 10 hours, and Oregon State suggests an overnight soak for large seed such as sunflower and peas. The practical routine is to put the seed in a bowl of clean water in the evening, drain it in the morning and sow right away.

Sow thickly and evenly over a moist growing medium. Penn State’s general rule is a denser sowing for microgreens than for crops grown to full size, with lower rates in summer than in winter and for larger seed. The seed calculator scales Utah State’s figure to the tray you have. For the medium, Penn State lists peat-based mixes, coconut coir and fiber mats, and Maryland suggests a lightweight soilless mix. Start with seed sold for microgreens or labeled untreated and a tray washed with soap and water.

Cover and blackout

Sunflower likes a weighted, dark start. Utah State covers the tray for 3 days with a second 1020 tray on top and weights it with something like a piece of plywood so the seed stays in firm contact with the medium; for the second half of the dark period the top tray is turned over to form a cover that does not touch the seeds. Penn State likewise suggests weight on the seeds for pea and sunflower. When the stems are standing, uncover and move to light.

Light and watering

Use a bright window or a grow light. Utah State runs 18 hours of light and 6 of dark; Maryland suggests about 16 hours in total. Maryland recommends 70 to 75°F. Water from below, as Penn State describes, by setting the tray in a shallow tub until the medium is wet and then draining it. A small fan or a cracked window keeps air moving (Maryland, Penn State). The harvest planner gives you a calendar of uncover and cut dates.

Harvest

Utah State lists 9 to 10 days, Virginia Tech 9 to 12 days and Clemson 8 to 12 days. Maryland’s guide for all microgreens is 2 to 3 inches tall, 7 to 21 days after sowing. Purdue adds a flavor tip: sunflower turns bitter the longer it grows, so an early cut keeps the taste at its nutty, sweet best. Cut just above the medium with clean scissors and leave the roots behind (Penn State, Purdue). Seedlings do not regrow after cutting (Maryland, Oregon State), so start a new tray with fresh medium. Penn State reports that storing at 41°F in the dark extends shelf life to 10 to 14 days.

Flavor and color

Utah State lists sunflower as nutty and sweet, and Clemson calls it nutty. The flavor is friendly for people new to microgreens. Pair it with the sweeter pea shoots for a mild salad base, or with spicy radish microgreens for contrast.

How to use sunflower microgreens

• Pile onto avocado toast, burgers or a veggie wrap for crunch.
• Toss with grated carrot and a simple vinaigrette.
• Top a bowl of rice, noodles or roasted vegetables.
• Add by the handful to a sandwich in place of lettuce.
• Serve a small bunch alongside eggs or fish as a garnish.

What’s in it

See microgreens nutrition for how these figures fit the wider USDA studies.

Plan your tray