From Seed to Plate: Incorporating Homegrown Microgreens into Your Diet

China Rose Radish Microgreens growing in the Small Sprouting Tray Full Set from On The Grow on a kitchen counter.

Growing microgreens at home is one of the fastest, easiest, and most rewarding ways to enjoy fresh, nutrient-dense food every day. These young, tender seedlings — typically harvested just one to three weeks after sowing — pack intense flavor, vibrant color, and impressive nutritional benefits into a tiny package.

Best of all, you don’t need a large garden, complicated equipment, or even much time to start enjoying homegrown microgreens. With just a small growing tray and a sunny windowsill or grow light, it’s possible to go from seed to plate in a matter of days.

Why Microgreens Are a Smart Choice: Microgreens aren’t just a culinary trend. They’re a simple, nutrient-packed addition to your daily meals, with many varieties offering significantly higher vitamin content than their mature counterparts. Research shows that some microgreens can contain 4 to 40 times more nutrients than fully grown plants. Imagine the flavor of fresh basil, the peppery bite of radish, or the crisp sweetness of pea shoots — all concentrated into tiny, colorful leaves.

What makes microgreens even better? They’re fast. Most varieties are ready to harvest in just one to two weeks, making them perfect for those who love instant results. They also require minimal space and care, thriving in a small tray under a sunny windowsill or a simple grow light.

How to Grow Microgreens at Home

Asian fruit and microgreens salad with a matcha microgreen vinaigrette, a recipe from On The Grow's cookbook, "36 Easy and Unique Microgreen Recipes.

Starting your own microgreen garden is easier than you might think. Begin by choosing your seeds — whether you love the mild sweetness of pea shoots, the spicy kick of mustard, or the vibrant color of red cabbage. Once you’ve got your seeds, pick a growing medium that suits your setup. This could be soil, reusable grow mats, or a DIY setup with coco coir.

Spread the seeds densely across your chosen medium and give them a gentle misting of water. For the first few days, keep them covered with another tray or a light layer of soil or coco coir. Mist them 1 to 2 times a day to keep the surface moist. Within a few days, your seeds will begin to germinate. As soon as they’ve sprouted, uncover them and give them light — either from a sunny windowsill or a full-spectrum grow light.

Continue watering as needed, keeping the medium moist but not waterlogged. Once your microgreens are about 1.5 to 3 inches tall, they’re ready for harvest. Just grab a pair of clean scissors or a knife and cut them right above the base. That’s it — you’re ready to enjoy fresh, homegrown microgreens.

If you want to dive even deeper into growing microgreens, we’ve got you covered at On The Grow®. Our range of resources includes detailed video guides, informative blogs, and free PDF downloads. You can also check out our Microgreen Masterclass Course for a complete step-by-step guide. For those who prefer something in print, we offer a Microgreen Masterclass Book and eBook packed with everything you need to know.

*Photo Above: Asian Fruit and Microgreens Salad with a refreshing Matcha Microgreen Vinaigrette from On The Grow's cookbook, "36 Easy and Unique Microgreen Recipes." This vibrant salad combines fresh fruits, microgreens, and a zesty dressing for a nutritious twist.*

Easy Ways to Add Microgreens to Everyday Meals

Thai-style BBQ chicken pizza topped with fresh microgreens from On The Grow's cookbook, "36 Easy and Unique Microgreen Recipes.

Microgreens are so much more than just a garnish. Sure, you can sprinkle them over salads for a burst of color, but that’s just the beginning. They’re amazing in sandwiches, tucked into wraps, or blended into smoothies for a hidden nutrient boost. Try tossing them into stir-fries at the last minute, garnishing soups, or even making a fresh microgreen pesto.

But if you’re looking for even more creative ways to use them, our Microgreen Cookbook, “36 Easy & Unique Microgreen Recipes,” is packed with inspiration. From comforting main dishes to refreshing sides and indulgent desserts, there’s something for everyone. Imagine savoring Spicy Asian Peanut Noodles with Microgreens, Grilled Chicken with Pea & Basil Microgreens Sauce, or a cozy bowl of Homemade Microgreen and Veggies Tomato Soup. Looking for something lighter? You’ll love our Asian Fruit and Microgreens Salad with Matcha Vinaigrette, TexMex Veggies and Microgreens Rice, or crisp Microgreen Spring Rolls. And if you’ve got a sweet tooth, you can’t miss our Homemade Chocolate-Chip Nasturtium Microgreens Ice Cream, Lemon Sugar Cookies with Microgreen Glaze, or a show-stopping Micro-Fetti Vanilla Cake with Peach Buttercream Frosting.

And that’s just the beginning, there are so many more recipes within our recipe book. Even our Microgreen Masterclass in a Book, "Becoming a Microgreen Master," also features even more unique recipes not found in our cookbook to help you explore all the ways you can use your fresh harvest.

*Photo Above: Thai-Style BBQ Chicken Pizza topped with fresh microgreens, a recipe from On The Grow's cookbook, "36 Easy and Unique Microgreen Recipes." This colorful and healthy twist on a classic favorite is a must-try for microgreen lovers. 

Tips for Storing Homegrown Microgreens

Microgreens are best enjoyed fresh, however if you need to store them:

  • Gently pat dry after harvesting to remove excess moisture if they are really moist.

  • Do not wash them before storing - the moisture will cause them to spoil quicker.

  • Place in a breathable container, like tupperware lined with a paper towel to absorb moisture.

  • We also store ours in regular produce bags since we eat them quickly.

  • Store in the refrigerator and use within 3–5 days for the best flavor and texture.

  • Do not allow them to go to the back of the fridge.
  • In some cases they can last for up to 1 week, or even a 3 weeks.
  • Proper storage extends shelf life without compromising taste or nutritional value.

Final Thoughts

Pickled microgreens and vegetables in jars, including Pickled Sunnies, from On The Grow's cookbook, "36 Easy and Unique Microgreen Recipes.

From seed to plate, homegrown microgreens offer an easy, rewarding way to boost nutrition and enhance your meals. With just a small investment of time and space, anyone can enjoy the bright, flavorful world of microgreens year-round.

Whether you’re adding them to a quick salad, topping your favorite sandwich or tacos, spicing up your beans and toast, or experimenting with creative recipes from our cookbook, microgreens bring freshness and color to your plate. And it all starts with a handful of seeds.

*Photo: Pickled Sunnies and Friends from On The Grow's cookbook, 36 Easy and Unique Microgreen Recipes." These vibrant, quick-pickled sunflower microgreens and assorted vegetables are a delicious and creative way to enjoy microgreens.

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