Broccoli Sprouts: What They Are and 10 Easy Ways to Eat Them

Broccoli sprouts are the young shoots of the broccoli plant, harvested just a few days after the seeds sprout. They look a little like alfalfa sprouts, with thin white stems and tiny green leaves, and they're easy to grow at home in a jar. Here's what they are and ten easy ways to eat them.

What are broccoli sprouts?

Broccoli sprouts are grown from broccoli seeds and eaten whole, seed, root and shoot, when they're 3 to 5 days old. They're not the same as broccoli microgreens, which are grown in soil and cut after 1 to 2 weeks, or the broccoli you buy in the shops, which is the mature flower head.

What do broccoli sprouts taste like?

Fresh, crunchy and gently peppery, a little like a mild radish. Broccoli raab sprouts are tangier and more mustardy than Calabrese sprouts.

10 easy ways to eat broccoli sprouts

1. Sandwiches and wraps: pile them in with hummus, avocado, cheese or chicken.
2. On toast: scatter over avocado toast or scrambled eggs.
3. In salads: toss through any green salad or grain salad.
4. In smoothies: blend a small handful with banana, pineapple and spinach.
5. On soups: add a handful on top of a bowl of soup just before serving.
6. In stir-fries: stir through at the very end of cooking.
7. In pesto: blend with basil, garlic, olive oil, nuts and parmesan.
8. In burgers and tacos: use them in place of lettuce for extra crunch.
9. In sushi and rice bowls: add to homemade sushi rolls or poke bowls.
10. On pizza: scatter over a pizza as soon as it comes out of the oven.

How to grow your own

Soak the seeds for 8 to 12 hours, then rinse and drain two or three times a day. They'll be ready in 4 to 6 days. Our step-by-step guide explains how to sprout broccoli seeds in a jar.

How to store broccoli sprouts

Rinse and dry the sprouts well, then keep them in a covered container lined with kitchen paper in the fridge. Eat within a few days, and throw away any that smell or look unusual.

Are raw broccoli sprouts safe to eat?

Sprouts grow in warm, damp conditions, so use clean equipment and fresh water, and keep them in the fridge once harvested.

The UK Food Standards Agency advises that raw sprouts should be avoided by people who are pregnant, older people, young children and anyone with a weakened immune system, who can cook their sprouts until steaming hot instead.

Browse all our sprouting and microgreen seeds, or read our guide to the best seeds for sprouting.