Arugula microgreens might be tiny, but they pack a serious punch when it comes to flavor, nutrition, and growing power. These little greens are crisp, peppery, and perfect for boosting everything from your salads to your immune system.
Growing them at home is easier than you might think and takes up barely any space. In just about a week, you can harvest a tray full of fresh, vibrant greens that are bursting with vitamins and antioxidants.
They’re great for your heart, your skin, and even your energy levels. Plus, they’re fun to grow and make meals look gourmet without the effort. Start small, grow fresh, eat better every single day 🌱💪🥗
What Are Arugula Microgreens?
Arugula microgreens are the tender, edible seedlings of the arugula plant harvested at the early stage of growth—typically between 7 to 10 days after germination. At this young age, the plant has not developed full leaves or complex root systems, yet it delivers a surprisingly intense peppery flavor profile. These greens are known for their bright green color, soft texture, and distinctive taste that’s somewhere between spicy mustard and earthy herbs.
Unlike baby arugula or mature arugula leaves, microgreens are harvested at the cotyledon stage—when the first two embryonic leaves emerge. This stage concentrates nutrients, flavors, and bioactive compounds, giving arugula microgreens their superfood status.
Culinarily, they serve as a vibrant garnish, salad base, or flavor booster in sandwiches, grain bowls, and wraps. Their high visual appeal and sharp taste make them a favorite among chefs aiming to elevate presentation and flavor complexity.
Why Choose Arugula Microgreens?
Arugula microgreens are favored by both health-conscious home growers and commercial microgreen farmers for several key reasons:
Speed and Efficiency
Arugula is one of the faster-growing microgreen varieties. Under ideal conditions, it can be harvested in just 7 days. This quick turnaround makes it a valuable crop for small-scale operations, restaurant supply, and home use alike. The rapid growth cycle means less time between sowing and harvesting, allowing for consistent rotation and minimal downtime between crops.
Ideal for Indoor Environments
Arugula microgreens thrive under artificial grow lights and require minimal space. They grow well in shallow trays on shelving units, making them perfect for apartment kitchens, urban farms, and vertical setups. You don’t need a greenhouse or backyard garden to grow arugula successfully.
High Flavor Impact
What sets arugula microgreens apart is their strong, peppery bite. This bold flavor can enhance any dish, and a small amount goes a long way in terms of taste. Chefs often prefer micro arugula over mature leaves because of its clean texture and refined visual appeal.
Yield Potential
When grown with proper technique, arugula microgreens can produce up to 6 ounces per tray, based on successful harvests reported by seasoned growers. That’s enough for 4 market-sized portions (1.5 oz each), ideal for packaging or personal meal prep.
Moderate Difficulty
While not the most beginner-friendly crop, arugula becomes easy to manage once you understand its specific needs. It can be more prone to damping off or overgrowth if improperly watered or seeded too densely. Therefore, it’s recommended for growers with some experience handling humidity, airflow, and watering schedules.
How to Grow Arugula Microgreens (Step-by-Step Guide)
Growing arugula microgreens successfully involves a clear, disciplined method to ensure uniform germination, prevent fungal issues, and maximize yield. The following steps are used by expert growers who’ve optimized the process for both home and commercial production.
1. Supplies You’ll Need
- Arugula seeds: The “Slow Bolt” variety is preferred for microgreens due to its controlled growth and resistance to premature flowering.
- Growing trays: Use a standard 10×20 tray. One with drainage holes goes inside a solid tray for bottom watering.
- Soil or grow medium: Organic soil mix or coco coir pads can be used.
- Misting spray bottle: Needed for gentle, surface-level watering without disturbing seeds.
- Weight (14–15 pounds): A brick or flat heavy object helps press the seeds into the soil for optimal germination.
- Grow lights: Full-spectrum LED lights are sufficient, set about 6–12 inches above the canopy.
2. Seeding Method
Use 15 grams of arugula seeds per 10×20 tray. This density ensures full coverage without causing overcrowding, which leads to poor air circulation and mold risk.
The most effective method involves a back-and-forth seeding motion. Spread the seeds across two-thirds of the tray first, then fill in the remaining third and edges. This technique results in better spatial distribution and fewer bald patches. The bright appearance of the seeds allows you to visually inspect and correct density easily before watering.
3. Watering and Germination
After seeding, avoid the mistake of overwatering. Arugula seeds need gentle surface moisture, not a soaking. Use a fine mist sprayer to mist the tray just enough to activate germination.
Once misted, stack the tray beneath a solid one and place a 14 to 15-pound weight on top. This applies consistent downward pressure, pushing the seeds firmly into the grow medium. Germination occurs in the dark under this weight and stacking method for two full days. During this period, do not water the tray again, as the retained moisture will be sufficient.
4. Blackout Stage
After two days under weight, the tray is removed from the stack and enters the blackout phase. Unlike some other microgreens that benefit from longer blackout periods, arugula should only stay in blackout for one day.
Before covering, lightly bottom-water the tray to support root development. Then place an upside-down tray on top to simulate darkness. This brief blackout period helps the arugula stretch slightly, encouraging vertical growth without legginess.
This single day of blackout is a key part of the method. Extending the blackout beyond one day increases the risk of long, weak stems as the plants search for light. A short blackout followed by strong lighting creates a dense, upright canopy.
Common Mistakes to Avoid
Overwatering is the most common issue when growing arugula microgreens. These delicate greens are prone to damping off, a fungal disease caused by excess moisture and poor air circulation. To avoid this, use only misting during germination and practice bottom-watering after blackout. Never pour water directly onto the microgreens.
Skipping the weight or improper stacking can result in uneven germination. The seeds need direct pressure to anchor themselves into the medium. Without it, you risk patchy growth and weaker roots.
Too much blackout time leads to tall, floppy stems that bend or collapse once exposed to light. This results in a reduced yield and poor visual quality. One day is the maximum recommended blackout for arugula.
Uneven seed distribution causes bare spots and overcrowding. Both reduce your overall harvest quality and increase the chance of microbial problems. Taking time to seed evenly avoids this problem.
Lack of airflow and poor light quality can also contribute to mold or poor growth. Use fans for gentle circulation and ensure your lighting is strong and consistent. Weak lighting will lead to spindly growth and stunted yields.
Nutritional Profile of Arugula Microgreens
Arugula microgreens are not just a culinary enhancement — they are a nutrient-dense powerhouse. Harvested just days after germination, these tiny greens are loaded with concentrated vitamins, minerals, and beneficial plant compounds that offer significantly more nutritional impact per gram than mature greens.
Vitamin-Rich and Antioxidant-Loaded
Arugula microgreens are exceptionally high in:
- Vitamin K: Plays a key role in bone mineralization and blood clotting. A single handful of arugula microgreens can provide over 100% of the recommended daily intake.
- Vitamin C: A powerful antioxidant that boosts immune health, supports collagen production, and aids in iron absorption. Research suggests microgreens may contain up to 6x more vitamin C than mature leaves.
- Vitamin A (as Beta-Carotene): Essential for vision, skin regeneration, and immune function.
- Calcium: Crucial for maintaining healthy bones and muscle function. Arugula microgreens contain bioavailable calcium, making them a strong choice for plant-based diets.
- Iron: A vital mineral for red blood cell production and oxygen transport. While many leafy greens contain non-heme iron (plant-based), the high vitamin C content in microgreens enhances its absorption.
Glucosinolates and Detoxification Compounds
What sets arugula apart from many other microgreens is its content of glucosinolates, a group of sulfur-containing compounds also found in cruciferous vegetables like broccoli and kale. These compounds have been studied for their potential to support liver detoxification and cancer-preventive effects.
When arugula microgreens are chewed or blended, glucosinolates are broken down into biologically active forms such as sulforaphane and indole-3-carbinol — both known for promoting cellular protection and antioxidant responses.
More Nutrients in Fewer Calories
Microgreens, including arugula, deliver exceptional nutrition with very few calories. A standard 1.5 oz serving (the size of a small clamshell container) typically contains:
- ~10–15 calories
- 1–2 grams of protein
- High water content
- Trace amounts of dietary fiber
Yet, within that small portion, you’re receiving several times the nutrient density found in full-sized greens. A study from the University of Maryland and USDA Agricultural Research Service found that arugula microgreens can contain up to 5x more vitamin C and 40x more vitamin K than their mature counterparts, depending on growing conditions.
Low in Oxalates
Unlike spinach and some other leafy greens, arugula contains lower levels of oxalates — compounds that can interfere with mineral absorption. This makes arugula microgreens a better choice for individuals managing kidney stone risk or looking to optimize calcium and iron uptake.
Health Benefits of Arugula Microgreens
Arugula microgreens pack a concentrated dose of phytochemicals and micronutrients that offer broad-spectrum health benefits — from supporting heart function and brain health to reducing inflammation and protecting against chronic disease. These health effects are due to the bioavailability of key compounds present at much higher concentrations in microgreens compared to mature leaves.
1. Powerful Anti-Inflammatory Effects
Arugula microgreens contain high levels of isothiocyanates, particularly sulforaphane, which is derived from glucosinolates. These compounds have been shown to inhibit the production of inflammatory mediators in the body.
In practical terms, regular intake of arugula microgreens may reduce inflammation markers associated with conditions like:
- Rheumatoid arthritis
- Cardiovascular inflammation
- Metabolic syndrome
- Gut inflammatory disorders (like IBS or Crohn’s)
The body responds quickly to sulforaphane’s signaling pathways, which support detoxification enzymes in the liver and reduce oxidative stress throughout the body.
2. Supports Heart Health
The presence of vitamin K, folate, and nitrates in arugula microgreens plays a significant role in cardiovascular health.
- Vitamin K helps regulate calcium in the bloodstream and prevents arterial calcification, a major factor in heart disease.
- Nitrates, naturally occurring in arugula, have been linked to lower blood pressure and improved vascular elasticity, which contributes to better blood flow.
- Folate supports homocysteine metabolism. High levels of homocysteine are associated with increased cardiovascular risk, so folate helps mitigate that.
Eating a small serving of arugula microgreens daily can contribute to a natural reduction in blood pressure and improvement in endothelial (blood vessel) function.
3. Cancer-Fighting Properties
Cruciferous vegetables, including arugula microgreens, are widely studied for their cancer-protective effects. This is largely due to their glucosinolate content, which gets converted into isothiocyanates such as sulforaphane and erucin. These compounds have been found to:
- Inhibit cancer cell growth
- Promote apoptosis (programmed cell death) in abnormal cells
- Reduce DNA damage caused by free radicals
- Enhance liver detox pathways for carcinogen breakdown
Sulforaphane, in particular, is known to activate Nrf2, a protein that regulates antioxidant response and may protect cells from carcinogenic damage. Several preclinical studies have highlighted sulforaphane’s ability to suppress tumor development, particularly in breast, prostate, colon, and lung cancers.
While microgreens are not a substitute for medical treatment, adding arugula microgreens to a diet can serve as a preventive, functional food that supports overall cellular health.
4. Boosts Brain Function and Cognitive Health
Thanks to its high levels of vitamin C, folate, and nitrate-rich compounds, arugula microgreens may support better memory, cognition, and overall neurological function. Nitrates help improve blood flow to the brain, which is particularly important for aging populations.
Folate is essential in the synthesis of neurotransmitters, including dopamine and serotonin, which influence mood and mental clarity. Some researchers also point to sulforaphane’s potential neuroprotective effects, particularly in slowing the progression of diseases like Alzheimer’s and Parkinson’s by reducing inflammation in the brain.
5. Bone Health Support
Arugula microgreens are an excellent plant-based source of vitamin K, which is essential for the production of osteocalcin, a protein needed for bone mineralization. Studies have shown that adequate vitamin K intake can reduce the risk of fractures and support bone density, particularly in post-menopausal women and older adults.
The presence of calcium and magnesium, combined with low oxalate levels (which otherwise inhibit calcium absorption), makes arugula microgreens a smart addition for maintaining skeletal strength.
6. Immune System Enhancement
The synergy of vitamin C, beta-carotene, and chlorophyll enhances immune resilience. Vitamin C boosts the production of white blood cells, while beta-carotene enhances the body’s ability to fight infections. Chlorophyll, abundant in green microgreens, may also assist with wound healing, detoxification, and cellular repair.
How to Harvest Arugula Microgreens for Maximum Freshness and Yield
Harvesting arugula microgreens at the right time ensures optimal flavor, texture, and nutrition. Based on proven techniques used by experienced growers, arugula microgreens are generally harvested around 7 to 10 days after sowing, once the first set of true leaves (not just the cotyledons) begins to show but before they develop any bitterness or woody stems.
When to Harvest
You can technically harvest arugula microgreens as early as day 7, but many growers, including the team at Itty Bitty Microfarms, prefer to wait until day 10. This allows the microgreens to develop a fuller canopy, offering higher yield (up to 6 ounces per tray) and better structure for packaging or presentation. Restaurants often prefer the extra growth for aesthetic appeal and volume.
How to Harvest
Use a clean, sharp blade or scissors to cut just above the soil line. Harvest in sections, working across the tray in rows to avoid damaging adjacent stems. Hold the greens gently to avoid bruising or crushing the delicate leaves. The goal is to keep them upright and bundled for easy storage or packaging.
During the demonstration, the grower’s technique included gently bunching the microgreens as they were cut. This ensures they maintain a tidy shape and stay organized in the clamshell container, minimizing loose, tangled greens. Avoid pulling or tugging, which can disturb the roots or introduce soil particles into your harvest.
Post-Harvest Yield
From a standard 10×20 tray sown with 15g of seed, the grower reported producing four 1.5 oz containers — totaling about 6 ounces of arugula microgreens per tray. This is considered an excellent yield, especially when grown without damping off or moisture issues.
How to Store and Use Arugula Microgreens
Proper storage is key to maintaining the crisp texture and vibrant flavor of arugula microgreens. These greens are more delicate than mature arugula, so handling and humidity control are essential.
Storage Tips
- Harvest when dry: Always harvest arugula microgreens when they are dry to avoid mold or bacterial growth. Never wash before storage.
- Use breathable containers: Store in food-safe clamshells or vented produce containers lined with a dry paper towel to absorb excess moisture.
- Keep refrigerated: Store at temperatures between 36–40°F (2–4°C) in the refrigerator’s crisper drawer. This slows respiration and preserves freshness.
- Shelf life: Properly stored arugula microgreens will last for 5 to 7 days, depending on humidity and post-harvest handling.
When to Wash
Only rinse arugula microgreens just before use to prevent excess moisture buildup. Use a gentle stream of cool water and a salad spinner or pat dry with paper towels.
Tips for Maximizing Freshness
- Avoid stacking trays post-harvest to prevent compression and bruising.
- Minimize handling and keep them loosely packed.
- Avoid storing near ethylene-producing produce (like apples and tomatoes), which can hasten spoilage.
Delicious and Easy Arugula Microgreens Recipes
Arugula microgreens offer a peppery, slightly nutty flavor profile that can elevate any dish — from raw salads to warm bowls and blended sauces. These recipes focus on simplicity and flavor, using fresh ingredients to let the microgreens shine.
1. Arugula Microgreen Salad with Lemon Vinaigrette
Ingredients:
- 1 cup arugula microgreens
- ½ avocado, diced
- ¼ cup cherry tomatoes, halved
- 1 tbsp toasted sunflower seeds
- 1 tbsp olive oil
- 1 tsp fresh lemon juice
- Pinch of sea salt and black pepper
Instructions:
- In a mixing bowl, combine microgreens, avocado, and tomatoes.
- Drizzle with olive oil and lemon juice.
- Sprinkle sunflower seeds, salt, and pepper on top.
- Serve immediately as a refreshing side or light lunch.
2. Arugula Microgreens Pesto
Ingredients:
- 1 cup packed arugula microgreens
- ¼ cup walnuts or pine nuts
- ¼ cup grated parmesan (or nutritional yeast for vegan version)
- 1 garlic clove
- ¼ cup olive oil
- Salt to taste
Instructions:
- Combine all ingredients in a food processor.
- Pulse until smooth, scraping down the sides as needed.
- Store in the fridge for up to 5 days.
- Use on pasta, toast, sandwiches, or grilled vegetables.
3. Avocado Toast with Arugula Microgreens and Red Pepper Flakes
Ingredients:
- 1 slice of whole grain sourdough
- ½ avocado, mashed
- Handful of arugula microgreens
- Pinch of sea salt and crushed red pepper flakes
- Optional: soft-boiled egg
Instructions:
- Toast bread to desired crispness.
- Spread mashed avocado and sprinkle with salt.
- Top generously with arugula microgreens.
- Finish with red pepper flakes and sliced egg if desired.
4. Warm Quinoa Bowl with Arugula Microgreens and Roasted Veggies
Ingredients:
- ½ cup cooked quinoa
- Roasted sweet potato cubes and zucchini
- 1 tbsp tahini or lemon dressing
- ½ cup arugula microgreens
Instructions:
- Layer warm quinoa and roasted veggies in a bowl.
- Drizzle with dressing.
- Top with fresh arugula microgreens just before serving.