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How To Grow Cauliflower Microgreens From Seed To Harvest

How To Grow Cauliflower Microgreens

Welcome to the ultimate guide on growing cauliflower microgreens! We'll take you from the very beginning, from the materials you need to the final harvest. Not only are cauliflower microgreens easy to grow, but they also have a deliciously mild, fresh broccoli flavor with a peppery bite that will tantalize your taste buds.

Not only are they delicious, but they also provide numerous health benefits. These microgreens are as healthy as their full-grown counterparts. They're low in calories and packed with essential vitamins and minerals. Cauliflower microgreens look uniform with glossy dark green leaves and violet stems, making them one of the most attractive microgreens to grow.

Cauliflower microgreens belong to the Brassicaceae family, alongside other popular vegetables like cabbage and broccoli. They taste great in soups, salads, and sandwiches. So, let's dive in and learn everything there is to know about growing these tasty and healthy microgreens!

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How To Grow Cauliflower Microgreens

Cauliflower Microgreens

Now that you know what cauliflower microgreens are let's get into the materials you are going to need in order to follow along in this guide.

You can grow cauliflower microgreens with just a microgreen kit and a pack of cauliflower seeds right by your window if you have a well-sunlit window. If not, then I recommend you get an LED grow light. You'll also need a wired shelf to place the LED grow lights under.


Materials Needed:

You'll only need to buy grow trays and grow lights once, after that you can reuse them over and over again for every grow. The only materials you'll need to buy again are the seeds of any microgreens you'll like to grow next and a growing medium such as coco coir.

First start with some cauliflower seeds, I personally recommend getting Cauliflower seeds from Home Microgreens as they have given me the most success. The seeds are fairly large, easy to manage, and you can sow them with ease.

Step 1. Prepare The Grow Tray

Start with 2 10 by 20-inch growing trays, one will be beneath the other filled with water. While the one above will have drainage holes so the water can reach the roots of the microgreens. This will prevent mold growth and overall just make the growing process so much easier.

Do not add water to the one below yet, first grab the tray without drainage holes and fill it with coco coir. Then smooth out the surface and mist it well with a spray bottle. If you don't have a spray bottle then just sprinkle water over the coco coir until it is well moisturized.

To make the tray with drainage holes just get a very sharp knife and slowly poke out small holes, simple and easy.

Step 2. Add The Seeds

You don’t need to presoak the seeds. Just add the seeds on top of the growing medium, and spread the seeds evenly with your hands throughout the container. If the seeds are not spread evenly this could cause overcrowding and a few other problems. So make sure not to add too much or too little!

After planting mist the seeds one more time with a spray bottle, do not top the seeds with soil, just place another container on top to blackout the seeds for 4 or 5 days. Cauliflower seeds need humidity and darkness to thrive. Set your tray in a place where it won’t get too hot, or too cold. 65 to 75 degrees Fahrenheit is ideal. This begins the germination process. Then spray the seeds about 15 times once every 10-12 hours.

Step 3. Germination

Continue to water and check out how much the cauliflower seeds have grown each day. If they are evenly sprouted and have tiny, folded leaves, you can take the cover tray off for good. Once the roots have started sprouting out of the bottom of the tray it is now time to start bottom watering to avoid any soil from splashing onto the plants and to avoid mold growth.

To do this just simply grab another tray that doesn't have holes at the bottom and place it below the grow tray, then fill it with water so it can reach the roots of the microgreens.

Step. 4 Uncover And Give Light

After 4 days give your cauliflower microgreens at least 12 hours of light every day for the next 4 to 12 days and they’ll quickly grow tall. I recommend using a grow light, since growing them next to a window can cause your greens to lean and become leggy. You should water your microgreens every morning and evening. Ensure they are not dried out, but as well you cannot oversoak them. Ensure good airflow & low humidity in your grow room to prevent mold issues.

How To Harvest Cauliflower Microgreens

Growing microgreens

It's best to harvest them when you see the first true leaves. When a plant sprouts, the first two leaves are called cotyledons. The following leaves that come are called the true leaves.

This is usually 8 to 12 days from seed. Harvest the shoots with scissors or knife, and cut them as close to the growing medium as possible. And there you go you have now successfully grown cauliflower microgreens!

Washing and Drying Cauliflower Microgreens

Use a colander to rinse your cauliflower microgreens thoroughly under cold water. Dry the microgreens completely by spreading them over some paper towels and letting them air dry. You can also speed dry them by using a fan on a slow setting. Cut microgreens are best if eaten right after drying.

How To Store Cauliflower Microgreens

After you harvest your cauliflower microgreens you might be wondering how you're going to store them. Just simply place them loosely in a bowl or container and put them in the refrigerator.

What Cauliflower Microgreens can be used for

They are an excellent choice as a base for any microgreens salad or just added to salads. Because of their crisp texture, they’re also a great raw topping for sandwiches or burgers.

Health Benefits of Cauliflower Microgreens

Cauliflower microgreens are a favorite microgreen because of their health benefits; they’re an excellent source of sulforaphane and many other vitamins and minerals. The List of Health benefits include the following:

1. Supports Normal Function Of All Cells

Cauliflower is a rich source of choline, an essential nutrient that is necessary for the normal function of all cells. As a critical component of the cell membrane, it ensures the structural integrity and signaling functions of the cell. (1)

2. Supports Brain Development

Choline is also critical during fetal development, particularly during the development of the brain, where it can influence neural tube closure and lifelong memory and learning functions. Thus, choline is particularly important for the development of the hippocampus. Which plays an important role in memory and learning. (1)

3. Prevent Cancer

Cauliflower is also rich in sulforaphane, which has been found in multiple studies to suppress cancer development by hindering enzymes that are linked to cancer and tumor growth. (2)

4. Prevent Heart Disease

The benefits of sulforaphane also extend into the prevention of heart disease due to its powerful antioxidant activity and anti-inflammatory properties. (3)

5. Prevent Dementia And Alzheimers

Choline is also involved in the production of neurotransmitters that are necessary for a healthy nervous system. Those who don’t consume enough choline may have a higher risk of neurological disorders like dementia and Alzheimer’s. (4)

Cauliflower Microgreens Nutritional Chart

Cauliflower microgreens are high in Vitamins C, K, E, beta-carotene, and iron.

Other nutrition includes:

​Scientific Name:

​​Brassica Oleracea Botrytis

​​​Minerals per 100g of (FW)

​​Calcium, Ca

​23.54 mg

​​Magnesium, Mg

​16.05 mg

​​Phosphorus, P

​47.08 mg

​Potassium, K

​​319.93 mg

​Sodium, Na

​​32.10 mg

​Iron, Fe

​​0.45 mg

​​Zinc, Zn

​0.29 mg

Copper, Cu

​0.042 mg

​​Manganese, Mn

0.166 mg

​​Vitamins per 100g of (FW)

​​Vitamin B1

​​0.054 mg

​Vitamin B2

​​0.064 mg

​Vitamin B3

​​0.542 mg

​Vitamin B5

​​0.714 mg

​Vitamin B6

0.197 mg

​​Vitamin B9

​​60.99 mcg

​Vitamin C

​51.6 mg

​Vitamin K

​16.6 mcg


​​47.4 mg


​​​Lutein + zeaxanthin

​1.07 mcg

​​Other Nutrients:


​2.1 g


​2.05 g

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