How to Grow Broccoli Sprouts at Home: A No-Fuss Guide
Have you heard the buzz about broccoli sprouts?! These little greens are easy to add to your diet and punch far above their weight! They also easy to grow at home and I’ll share my simple step-by-step guide for growing your own at home below.
Top Tip: If You Do Just One Thing… Eat 2 tablespoons of broccoli sprouts per day!
Broccoli sprouts are the richest source of sulforaphane, a powerful chemical found in cruciferous veggies. Sulforaphane helps your body detoxify used oestrogen, a key process for hormone balance during perimenopause.
Why Broccoli Sprouts Shine During Perimenopause
Perimenopause brings hormonal changes that impact everything from mood to metabolism and digestion. Your body works harder to clear hormones and manage oxidative stress, and some days, you might feel like your energy or gut are out of sync.
Broccoli sprouts pack powerful plant compounds, especially sulforaphane, that:
Support your body’s detox pathways (helping to clear used hormones and toxins)
Lower inflammation linked to hot flushes, bloating, and aches
Help balance blood sugar and cholesterol
Assist gut health for smoother digestion and reduced bloating
May support brain health and clarity - goodbye brain fog!
Even better, you only need a small serving to benefit (just a handful added to your lunch or smoothie).
All you need to get started growing your own broccoli sprouts
How to Grow Broccoli Sprouts at Home
You can usually buy broccoli sprouts in the supermarket, but you can easily grow them yourself and it’s much cheaper! You don’t need a garden, just a jar and some seeds!
What You’ll Need:
Broccoli sprouting seeds (make sure they are safe for sprouting)
Clean glass jar (like a mason jar) with a mesh lid (or breathable cloth to cover the jar) - I bought a set from Amazon!
Water
Step-by-Step:
Measure & Rinse: Add 2 tablespoons of broccoli seeds to your jar. Rinse them well in cool water.
Soak: Add fresh water to cover the seeds, soak overnight (8–12 hours).
Drain: In the morning, drain the water, rinse again and then let the jar rest at an angle to let the water drain. I bought a kit with a stand and a tray online but you could rest the jar in a tupperware box too.
Rinse & Drain: Twice a day, rinse the seeds with cool water, swirl, and drain thoroughly. Let the jar rest upside down at an angle to allow airflow.
Watch Them Grow: Within 3–5 days, you’ll see a jar of curly green sprouts ready to harvest (when they reach 1–2 inches and the leaves have opened). On around day 2/3 the sprouts may look slightly furry- don’t worry, this is normal! Just rinse and drain as normal.
Final Rinse & Store: Give a last rinse, drain, then keep sprouts in the fridge (in the jar or on a paper towel in a container). Enjoy within a few days for peak freshness.
Ways to Enjoy Broccoli Sprouts Every Day
Add them to salads and sandwiches for a gentle crunch
Add into wraps, omelettes, or grain bowls
Blend a small handful in smoothies for a mild, nutrition-packed boost
Sprinkle over soup just before serving
Why Try Broccoli Sprouts?
If you’re in perimenopause (or just want a happy gut), adding broccoli sprouts is a simple win for supporting energy, digestion, and hormone balance. Their high sulforaphane content makes them a unique food for natural wellness.
Curious to give them a go? Start with 2 tablespoons a day, and see how you feel. I’d love to hear about your experience—or if you have questions, drop them in the comments!