Fresh, crunchy, and bursting with color, kohlrabi microgreens are stealing the spotlight in home kitchens and gardens for all the right reasons.
These tiny greens pack a flavorful punch and deliver a surprising dose of nutrition that supports your energy, immunity, and digestion without making things complicated.
Growing them at home takes little space and even less effort, and the payoff is huge. From sandwiches to salads, their bold purple stems and zesty flavor can take any dish from basic to gourmet.
They’re quick to grow, easy to care for, and look absolutely beautiful on your plate. If you’re ready to bring something vibrant and healthy into your routine, kohlrabi microgreens are calling 🌱💜🥗
What Are Kohlrabi Microgreens?
Kohlrabi microgreens are the tender, young shoots of the Brassica oleracea species, specifically the gongylodes variety. This plant is part of the larger cruciferous family, which also includes broccoli, cabbage, and mustard. These microgreens are harvested during their early vegetative stage, usually between 7 to 14 days after germination, before they develop into full-sized kohlrabi bulbs.
Visually, kohlrabi microgreens are striking. They develop delicate, heart-shaped cotyledon leaves with vibrant purple stems and green tops. This coloration is particularly rich in purple kohlrabi varieties, making them visually appealing for culinary use. Taste-wise, they offer a crisp texture and a mildly sweet, broccoli-like flavor, often described as earthy with a slight peppery finish. This flavor profile makes them versatile for both raw and cooked dishes.
Unlike sprouts, which are consumed whole (including the seed) and grown without a growing medium, microgreens grow in soil or a substrate and are harvested above the root level. Compared to mature kohlrabi, the microgreens offer a more concentrated burst of nutrients and a faster yield cycle, making them ideal for home growers, chefs, and health-conscious consumers.
Health Benefits of Kohlrabi Microgreens
Kohlrabi microgreens are considered a nutritional powerhouse. According to research on microgreens conducted by the USDA and universities like the University of Maryland, microgreens can contain four to forty times the nutrient concentration of their mature counterparts. While specific data on kohlrabi is limited, its inclusion in the Brassica family implies similarly high levels of health-promoting compounds.
These microgreens are especially rich in vitamins C, A, and K. Vitamin C boosts immunity, supports skin health through collagen formation, and acts as a powerful antioxidant. Vitamin A, largely derived from beta-carotene in microgreens, supports vision and cellular health. Vitamin K is crucial for blood clotting and bone metabolism.
A key component of kohlrabi and other cruciferous vegetables is glucosinolates, sulfur-rich compounds known for their cancer-preventive properties. When broken down during chewing or digestion, glucosinolates convert to isothiocyanates, which have been shown in lab studies to inhibit the growth of cancer cells.
The purple coloration in these microgreens is due to anthocyanins, plant pigments with potent anti-inflammatory and antioxidant properties. Higher anthocyanin levels not only improve visual appeal but also contribute to cardiovascular health and cellular protection from oxidative stress.
Additionally, kohlrabi microgreens are low in calories and high in fiber, making them an excellent food for weight management and gut health. They also contain essential minerals like potassium, calcium, magnesium, and trace elements necessary for metabolic and muscular function.
Growing Kohlrabi Microgreens: Step-by-Step Guide
Growing kohlrabi microgreens is relatively simple and can be done in small indoor spaces using recycled containers or specialized trays. The process typically involves three main methods: soil-based, paper towel, and hydroponic growing.
In one method, growers used universal potting substrate, a common indoor growing mix, to cultivate microgreens in shallow trays such as those used for supermarket mushrooms or meat packaging. Seeds were not presoaked because kohlrabi seeds germinate quickly and effectively without soaking. The growing medium was moistened before sowing, and seeds were gently pressed into the surface to improve contact with the soil.
Another approach involves using a non-bleached paper towel as a substrate. This method is cleaner and ideal for indoor use, especially in kitchens or small apartments. A single sheet of paper towel is torn to fit the container and moistened with clean water. Seeds are evenly distributed using a spoon and lightly sprayed again to ensure they adhere to the towel.
A more advanced method uses hydroponics, where nutrient solutions like MaxiGro (non-organic) or Ocean Solution (OMRI-listed organic) are added during bottom watering. Both methods produced strong growth, but Ocean Solution slightly outperformed MaxiGro in yield and pigmentation.
Regardless of method, kohlrabi microgreens require minimal inputs and grow rapidly. Most growers see sprouts within two days, and leaves begin forming by day four. By days 10 to 14, they reach 3 to 4 inches in height and are ready to harvest.
Harvesting and Storage
Kohlrabi microgreens are typically harvested once the cotyledon leaves have fully opened and before the appearance of true leaves, usually between days 10 to 14. At this stage, the microgreens are at their peak for both nutrition and flavor.
Harvesting is done using scissors or a clean knife, cutting just above the medium to avoid root contamination. In the case of paper towel or hydroponic methods, harvesting is particularly clean and efficient since there’s no soil to brush off.
After harvesting, microgreens should be stored in airtight containers, preferably lined with a dry paper towel to absorb excess moisture. It’s important to avoid washing them before storage because residual moisture accelerates spoilage. Instead, wash them right before use. Properly stored in the refrigerator, they stay fresh for 5 to 7 days.
If a continuous supply is desired, microgreens can be stagger-planted every few days to ensure fresh harvests weekly. Interestingly, growers found that even after harvesting selectively, leaving the remaining microgreens in the tray allows them to continue growing, offering a sustainable and low-waste approach to fresh greens.
Culinary Uses of Kohlrabi Microgreens
Kohlrabi microgreens are celebrated in the culinary world for their unique flavor and vibrant appearance. Their mild, sweet, and subtly peppery taste makes them an ideal complement to a wide variety of dishes. With their crisp texture and visually striking purple stems, they enhance both the flavor and aesthetic of meals.
In salads, kohlrabi microgreens add both a fresh crunch and nutritional boost. When paired with vinaigrettes or citrus-based dressings, they retain their crispness while complementing brighter flavors. Because of their tenderness, they’re a perfect addition to sandwiches in place of traditional lettuce, providing a nutritious upgrade without overpowering the main ingredients.
Some growers also recommend adding them to smoothies, where they blend seamlessly with fruits and greens, offering additional vitamins and antioxidants without altering the taste significantly. This makes them a useful ingredient for those looking to increase their vegetable intake in a convenient way.
These microgreens also shine as a garnish on egg dishes, soups, roasted vegetables, or even grilled proteins. Their vibrant purple hue makes them ideal for plating high-end or gourmet dishes, enhancing presentation for chefs and home cooks alike.
Because they are delicate, it’s best to use kohlrabi microgreens raw or added at the very end of cooking. Heat can quickly wilt them and degrade their nutrient content, so sprinkling them just before serving preserves both their crunch and their powerful health benefits.
Comparison of Growing Methods: Soil, Paper Towel, and Hydroponics
Kohlrabi microgreens can be successfully cultivated using a variety of growing mediums. Each method has unique strengths and limitations in terms of ease, cleanliness, yield, and cost-effectiveness. Here’s a detailed comparison based on real-life observations and performance:
Soil-Based Growing
Soil is a traditional and reliable growing medium that provides natural nutrients and good water retention. In this method, a shallow container is filled with a light potting mix or compost blend. Seeds are evenly scattered on the surface and lightly pressed into the soil to improve seed-to-soil contact.
Soil-grown kohlrabi microgreens generally produce robust growth, particularly when enriched with organic matter like worm castings or composted manure. In one case, seedlings transplanted from microgreen trays into soil-filled fabric pots showed excellent adaptation and continued growth outdoors. This approach allows microgreens to grow into full kohlrabi plants, creating a seamless transition from indoor to outdoor cultivation.
The downside is that soil can be messy, especially indoors. There’s also a higher risk of mold if overwatered or not ventilated properly.
Paper Towel Method
This method offers a clean and minimal setup, ideal for indoor environments like kitchens or apartments. A single layer of non-bleached paper towel is placed in a container and moistened thoroughly. Seeds are spread evenly, then lightly misted to prevent movement.
One of the key advantages is cleanliness—there’s no dirt, no mess, and virtually no cleanup. It’s also very cost-effective, requiring only common household items. The growth in this method was rapid. Within 24 hours, seeds sprouted visibly, and by day 6, the seedlings showed excellent moisture retention and uniform development. Regular misting once or twice a day was enough to maintain healthy hydration.
However, since paper towel lacks nutrients, the microgreens must rely entirely on the seed’s stored energy. This limits their potential for growth compared to nutrient-enhanced methods. Thus, this method is best suited for harvesting at the microgreen stage only, not for transplanting into soil.
Hydroponic Systems (MaxiGro vs. Ocean Solution)
Hydroponic growing introduces a water-based, soil-free system that uses nutrient solutions to feed the plants directly. In a tested setup, two hydroponic nutrients were compared:
- MaxiGro is a well-established, non-organic hydroponic nutrient. It delivered dense, vibrant growth and produced microgreens with healthy leaf expansion and uniform color. At harvest, the yield was 276 grams per tray.
- Ocean Solution, an OMRI-listed organic nutrient, not only matched but slightly outperformed MaxiGro. The same variety of purple kohlrabi microgreens grown with Ocean Solution weighed in at 300 grams, which is 24 grams more. Additionally, the color intensity was noticeably higher, with deeper purple stems—an indicator of higher anthocyanin concentration.
This suggests that, at least in controlled conditions, organic hydroponic systems can compete with or even exceed non-organic ones in terms of both visual quality and biomass yield. It also highlights the role of micronutrients in pigment development and stress resistance.
Tips and Troubleshooting for Successful Growth
While kohlrabi microgreens are relatively low-maintenance, certain strategies and precautions can ensure consistent, high-quality harvests. Here’s a breakdown of best practices and common issues to watch for:
Maintain Proper Moisture
Water management is critical. Overwatering can lead to mold or rot, especially in dense trays. Underwatering causes slow growth and dry, stressed plants. Spraying once daily was generally sufficient in paper towel setups, but in drier conditions, spraying twice may be necessary.
In hydroponic systems, bottom watering is preferred. This keeps the foliage dry, reduces mold risk, and encourages deeper root penetration. Trays should be monitored to ensure they’re not sitting in stagnant water, which can suffocate roots.
Lighting and Temperature
During the germination phase (days 1–3), light is unnecessary. Covering trays with a dome or lid promotes a humid microclimate ideal for sprouting. After sprouting, the microgreens should be moved to a bright windowsill with indirect sunlight, or placed under a grow light for 12–16 hours a day. Too much direct sun can dry them out or bleach their color.
An optimal growing temperature is around 68–75°F (20–24°C). Below this range, growth slows significantly, and above it, water evaporates too quickly and encourages fungal issues.
Seed Density
Avoid overseeding. Although thick layers may seem efficient, too many seeds create competition for light, air, and moisture. This can lead to “damping off”, a fungal condition that kills young shoots. Use about 25 grams of seed per standard tray, as shown in one test, to balance fullness with airflow.
Use Food-Safe Containers
Repurposing containers is fine, but they should be food-safe and chemically inert. For example, one grower reused plastic deli sandwich containers, which were ideal because of their compartments and lids for moisture control.
Pest and Mold Control
Keep an eye on white fuzzy mold, especially during the first few days. Ensuring proper ventilation, avoiding overwatering, and spacing trays correctly will help mitigate this. If necessary, increase airflow using a small fan near the growing area.
Lastly, avoid using bleached paper towels or containers with chemical residues. One grower emphasized choosing non-bleached paper towels to prevent leaching harmful substances into the growing medium.