How to grow Sunflower Microgreens in Australia
Sunflower microgreens are sunflower seedlings cut at the two-leaf stage, about a week to two weeks after sowing. They are crunchy, juicy and nutty, among the most substantial of all microgreens, and they grow in a shallow tray on a windowsill or bench at any time of year.
📖 Our full guide: How to Grow Sunflower Microgreens in Australia
At a glance
When to sow by region
| Region | When to sow | Regional note |
|---|---|---|
| South East Queensland | All year | |
| Northern Rivers NSW | All year | |
| Sydney & Coastal NSW | All year | |
| Melbourne & Victoria | All year | |
| Adelaide & SA | All year | |
| Perth & WA | All year | |
| Tasmania | All year | |
| Canberra & ACT | All year | |
| North Queensland | All year | |
| Darwin & Top End | All year |
Not to be confused with: Sunflower grown to flower in the garden. Microgreens use the same seed but are cut as young seedlings.
Where to plant
Sunflower microgreens need no garden bed. Grow them in a shallow tray of seed-raising mix on a bright windowsill, a sheltered verandah or a bench out of harsh afternoon sun. They grow best at about 18 to 25°C, so in cold weather grow them indoors, and in hot, humid weather give them extra air flow to prevent mould.
Because they are grown in a tray, they suit every region and every month.
How to plant
- Buy untreated black oil sunflower seed sold for sprouting or microgreens. Seed sold for planting may be treated, and bird seed is not sold as food.
- Soak the seed in cool water for about 8 to 12 hours, then drain and rinse.
- Fill a shallow tray with drainage holes with about 3 to 5 cm of moist seed-raising mix and level it.
- Spread the soaked seed thickly in a single layer, so seeds touch but do not pile up, and press them firmly into the mix.
- Cover the tray, for example with another tray, for two or three days until the seeds sprout and the shoots start to lift. Then uncover and move them into bright light so they turn green.
Watering
Keep the mix evenly moist but not soggy. Water from below, by standing the tray in a shallow dish of water for a few minutes, or mist gently, so the stems and leaves stay dry. No feeding is needed: the seed holds all the food the shoots need.
Pruning and care through the year
- Give the tray good air flow. Still, humid air and wet leaves are the main cause of mould and damping off in dense microgreen trays.
- Turn the tray each day so the shoots grow straight.
- If hulls stick to the leaves, brush the tops lightly with your hand or mist them; most fall off as the leaves open.
Harvesting
Harvest when the shoots stand about 8 to 12 cm tall with their first two seed leaves open and most hulls dropped, usually 8 to 14 days after sowing. Cut just above the mix with sharp scissors. Do not wait for the first true leaves to grow large, as the flavour turns bitter and the stems toughen.
Rinse off any remaining hulls, dry the shoots and keep them in a container in the fridge. They are best within two or three days.
Using it
Toss sunflower microgreens through salads, pile them onto sandwiches, wraps, burgers and tacos, or use them to top soups and stir-fries just before serving. They have a fresh, nutty crunch.
Growing the next tray
Each tray gives one cut, as the shoots do not regrow. Sow a new tray every week for a steady supply, and compost the used mix and roots.
Varieties
- Black Oil Sunflower
Pests and diseases
Pests are rarely a problem indoors. Mould and damping off are the main risks in dense, damp trays.
Sunflower Microgreens is rarely troubled by pests.
Diseases to watch for
- Damping off Seedlings collapse at the base in patches, with thin, dark, water-soaked stems. Use fresh mix, water from below and improve air flow.
- Mould Fluffy white or grey growth over the mix and seeds. Fine white root hairs on the roots are normal; spreading fuzzy growth with a musty smell is mould. Discard mouldy trays.
Common questions
How do you grow sunflower microgreens?
Soak black oil sunflower seed for 8 to 12 hours, spread it thickly on moist seed-raising mix in a shallow tray, press it in and cover it for two or three days. Then uncover, give it bright light and water from below. Cut at 8 to 12 cm, usually 8 to 14 days after sowing.
Do I need to soak sunflower seeds for microgreens?
Yes. Soaking the large seeds for about 8 to 12 hours gives faster, more even germination.
What sunflower seeds should I use for microgreens?
Untreated black oil sunflower seed sold for sprouting or microgreens. Avoid treated planting seed, and avoid bird seed, which is not sold for people to eat.
Why are my sunflower microgreens going mouldy?
Too much moisture and too little air flow. Use fresh mix, do not overwater, water from below, and give the tray good air movement once it is uncovered. Fine white root hairs are normal and not mould.
When are sunflower microgreens ready?
When the shoots are about 8 to 12 cm tall with two open seed leaves and most of the hulls have dropped, usually 8 to 14 days after sowing.
Do sunflower microgreens grow back after cutting?
No. Each tray gives one harvest, so sow a new tray every week for a steady supply.
Sources we checked: Gardening Australia: Growing microgreens; Yates: How to grow microgreens; Johnny's Selected Seeds: Microgreens key growing information.