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How to Grow Kale Microgreens From Seed To Harvest

Growing Microgreens

Kale microgreens are simply young versions of the same plant. They are fast and easy to grow, making them a great microgreen for beginners. Kale microgreens also contain as much as 4 times more nutrients than a fully mature kale plant, which makes it a very beneficial microgreen for your overall health.

Some varieties of kale include:

  • Red Russian

  • Toscano

  • Lacinato

  • Vates Blue Curled

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How To Grow Kale Microgreens

Kale Microgreens

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

You can grow kale microgreens with just a microgreen kit and a pack of kale 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 under which to place the LED grow lights.

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 kale seeds, I recommend getting Kale seeds from Country Creek Acres as they have given me the most success.

Step. 1 Prepare The Grow Tray

Grab the growing tray with drainage holes and fill it with you're growing medium. Then smooth out the surface and mist it well with a spray bottle. You can pour water over it but you’ll need to give it 3-5 minutes for the excess water to drain out and into the water tray.

Step 2. Add The Seeds

Next, add the seeds on top of the growing medium. Then spread the seeds evenly with your hands throughout the container. Place enough seeds to get a thicker crop but ensure that you don’t overseed. That can cause your microgreens to grow unevenly, wilt, and even mold.

Step 3. Cover The Seeds

After planting, lightly mist the seeds with a spray bottle and cover them with something that will keep out all light. If you're growing with 10×20 grow trays, just use another 10×20 tray flipped upside down.

kale 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. On day 2 or 3, you’ll see the first signs of germination.

Step 4. Uncover And Give Light

After 3-4 days give your kale microgreens at least 12 hours of light every day. I recommend using a grow light, since growing them next to a window can cause your greens to lean and become leggy.

Step 5. Check Daily

Your microgreens should have the right balance of water from now till harvest. Now is the time to stop using the spray bottle and start adding water to the second tray below. This will prevent you from getting the leaves wet and prevent mold from growing.

If your microgreens angle for light, be sure to rotate the tray occasionally. You may notice some uneven growth which is common and is nothing to be alarmed about.

How To Harvest Kale Microgreens

How to Grow Kale Microgreens

Between 8-12 days your kale microgreens should be ready to harvest. You can also taste-test them to see if the flavor is at its best. Kale microgreens are best harvested with scissors or a knife. Cut about half an inch above the growing medium, and there you go you have now successfully grown kale microgreens.

Washing and Drying Kale Microgreens

Use a colander to rinse your kale 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 Kale Microgreens

After you harvest your kale 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 Kale Microgreens can be used for

Kale microgreens have a flavor of mild cabbage or kale but taste slightly sweeter. They can be used in salads, soups, and sandwiches. You can even juice them and add them to wheatgrass shots or even smoothies.

Health Benefits of Kale Microgreens

Kale microgreens are loaded with powerful antioxidants such as beta-carotene, vitamin C, flavonoids, and polyphenols. These antioxidants have cardiovascular and immune system benefits. Other health benefits include:

1. Improves Digestion

Kale contains vitamin C and B which is critical for boosting the absorption of iron, which helps turn food into energy. These prebiotic fibers in kale support the growth of gut microbes which help digest food (1).

2. Aids in Weight Loss

Kale microgreens contain two of the most vital nutrients when it comes to losing weight, protein, and fiber. Kale microgreens are mostly made up of water and have very few calories, which also helps when losing weight.

3. Protects your Eyes

Kale microgreens have lutein and zeaxanthin which are powerful antioxidants that protect your eyes (2)

4. Protects You Against Diabetes

Kale microgreens have an incredibly important mineral that most people don't get enough of, magnesium. Which helps protect the body against type 2 diabetes (3).

5. Anti-Cancer Properties

Kale contains a powerful compound known to attack cancer at the cellular level. This compound is known as sulforaphane (4).

Kale Microgreens Nutritional Chart

​​Scientific Name:

​​Brassica Napus Pabularia

​Minerals per 100g of (FW)

​​Calcium, Ca

​254 mg

​​Magnesium, Mg

​32.7 mg

​Phosphorus, P

​55 mg

​Potassium, K

​348 mg

​Sodium, Na

​53 mg

​Iron, Fe

​1.6 mg

​Zinc, Zn

​0.39 mg

​Copper, Cu

0.053 mg

​Manganese, Mn


​Vitamins per 100g of (FW)

​Vitamin A, RAE

​241 µg

​Vitamin B-6

​0.147 mg

​Vitamin C

​93.4 mg

​Vitamin E

​0.66 mg

​Vitamin K

​​390 µg

​Other Nutrients:


​2.92 g


​4.1 g


​89.6 g


1.49 g

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