Sunflower seeds are great for sprouting, growing micro-greens, and more! They make a great lettuce substitute and are high in vitamins, minerals, and most importantly, flavor!


The first and possibly most important step to sprouting sunflower seeds is to make sure that the seeds are sprout-able. Follow the guidelines below:

  • Look for raw sunflower seeds in airtight packages. Avoid bulk bins.
  • The word “sproutable” may be printed on the package.
  • Avoid roasted or toasted sunflower seeds.
  • Sunflower seeds in the shell are better for growing microgreens, but raw seeds, both hulled and unhulled, work well for sprouts.

Instructions for Sprouting Sunflower Seeds

  1. Place ½ cup sunflower sprouting seeds in a quart jar. Fill with water, cover with a sprouting screen or mesh sprouting lidSoak overnight.
  2. Drain all water off the seeds.
  3. Invert the jar over a bowl at an angle so that the seeds will drain while still allowing air to circulate.
  4. After 12 hours of draining, rinse and drain again.
  5. Repeat rinsing and draining twice daily. 
  6. Tiny sprouts should begin to form in 12-18 hours. Sprouting is complete when you just see the sprout tail emerging.
  7. Drain the sprouts well.


Sunflower seed sprouts do not keep well. Use immediately, if possible, or cover tightly and store in the refrigerator for a few days, maximum.

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