How to Grow Alfalfa Sprouts
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Growing alfalfa sprouts indoors is one of my favorite kinds of winter magic. When the garden beds outside are asleep and the world feels gray, a single mason jar on the counter becomes its own tiny green universe. It’s a low-effort, high-reward ritual that lets you coax life from a handful of seeds and in return, you get one of the most nutrient-dense foods on earth.
Sprouts slip effortlessly into sandwiches, salads, smoothies, and grain bowls. They’re cost-effective, wildly fresh, and the quickest way to add a little greenery to your home and a little gardening to your soul during the cold months.
What You’ll Walk Away Knowing
- How to grow alfalfa sprouts in either a mason jar or sprouting trays
- How to keep the process safe and clean
- When to harvest for the best texture and flavor
- What to use sprouts with once they’re ready
Ingredient List
Alfalfa Seeds: Buy sprouting-specific seeds (often labeled “sprouting grade”) for the best germination and safety. Organic is a bonus if you want to limit pesticide exposure. I buy mine in bulk on Amazon because it’s the most cost-effective option.
Water: People will warn you about chlorine and if you want to let your water sit overnight to let the chlorine dissipate, go for it. But in all my years of sprouting, tap water has been perfectly fine.
Wide-Mouth Mason Jar Lids: Essential for airflow and easy draining when using the jar method.
Sprouting Trays: Reusable trays designed for airflow and drainage. They make it easy to grow multiple batches at once.
Cleanliness is Key
- Wash hands well
- Use extremely clean jars or trays
- Sterilize equipment periodically
- Rinse everything thoroughly between growing cycles
How to Grow Alfalfa Sprouts
Mason Jar Method
- Thoroughly clean a wide-mouth mason jar and lid.
- Add 1 tablespoon of alfalfa seeds.
- Rinse well, swirling the seeds around the jar. Drain.
- Fill with 2 cups of water and soak for 2–3 hours.
- Drain completely and place the jar upside-down in a dish rack.
- Twice a day (morning + night), fill the jar with water, let sit for 3–5 minutes, drain, and return it to its upside-down position.
- Continue rinsing/draining daily until the sprouts reach your desired length — usually 3–5 days.
Sprouting Tray Method
- Thoroughly clean and sanitize sprouting trays to prevent bacterial growth.
- Add 1 teaspoon alfalfa seeds to each tray; stack the trays.
- Pour 2 cups of non-chlorinated water into the top reservoir.
- When it drips through, pour the bottom reservoir back through the top once to fully saturate.
- For subsequent waterings, discard the bottom water (I pour it on my plants).
- Water twice a day. Each time, move the bottom tray to the top — this exposes every tray to fresh water and airflow.
- Continue rinsing/rotating until sprouts are ready — again 3–5 days.
Harvesting the Sprouts
- Once the sprouts have filled their jar or trays, place them in a sunny windowsill for a few hours to develop chlorophyll and turn bright green.
- Rinse sprouts in a salad spinner to remove seed hulls.
- Spin dry, then store in a container or jar in the refrigerator.
Expert Tips
For autoimmune considerations: Alfalfa contains L-canavanine, an amino acid that may trigger inflammation in people with lupus or similar autoimmune disorders. Those individuals should avoid alfalfa sprouts.
Cleanliness is everything: Mold is the only real enemy here. Keep equipment clean, rinse consistently, and don’t let standing water linger.
Storage: Store in a mason jar or airtight container in the fridge. They typically stay fresh for up to 5 days. Lightly rinse them daily so they don’t dry out.
How to Serve Alfalfa Sprouts
- Chicken salad
- Turkey sandwiches
- Tuna salad
- Smoothies
- Grain bowls
- Wraps
- Avocado toast
FAQs
Yes, sprouting seeds are tested for higher germination and safer handling.
Usually, it’s excess moisture or poor airflow. Rinse more often, and make sure everything drains fully.
Absolutely! Broccoli, clover, radish, and mung beans all work similarly.
Sprouts grow without light, but a few hours in bright indirect light at the end makes them greener.
Read this article about the health benefits of alfalfa sprouts for all of the details.
If you’re hungry for more tiny indoor garden projects — the kind that brighten winter and make your kitchen feel alive — join my newsletter. I share cozy, intentional recipes and small homegrown rituals that make everyday meals feel special.
How to Grow Alfalfa Sprouts
Equipment
- Wide Mouth Quart Mason Jar or Seed Sprouting Tray
Ingredients
- 1 tablespoon alfalfa seeds
Instructions
Mason Jar Method
- Thoroughly clean a wide-mouth mason jar and lid.
- Add 1 tablespoon alfalfa seeds.
- Rinse well, swirling the seeds around the jar. Drain.
- Fill with 2 cups of water and soak for 2–3 hours.
- Drain completely and place the jar upside-down in a dish rack.
- Twice a day (morning + night), fill the jar with water, let sit for 3–5 minutes, drain, and return it to its upside-down position.
- Continue rinsing/draining daily until the sprouts reach your desired length — usually 3–5 days.
Sprouting Tray Method
- Thoroughly clean and sanitize sprouting trays to prevent bacterial growth.
- Add 1 teaspoon alfalfa seeds to each tray; stack the trays.
- Pour 2 cups of non-chlorinated water into the top reservoir.
- When it drips through, pour the bottom reservoir back through the top once to fully saturate.
- For subsequent waterings, discard the bottom water (I pour it on my plants).
- Water twice a day. Each time, move the bottom tray to the top — this exposes every tray to fresh water and airflow.
- Continue rinsing/rotating until sprouts are ready — again 3–5 days.
Harvesting Alfalfa Sprouts
- Once the sprouts have filled their jar or trays, place them in a sunny windowsill for a few hours to develop chlorophyll and turn bright green.
- Rinse sprouts in a salad spinner to remove seed hulls.
- Spin dry, then store in a container or jar in the refrigerator.
Notes
- Store in a mason jar or airtight container in the fridge.
- They typically stay fresh for up to 5 days.
- If you want them extra fresh, you can lightly rinse them daily so they don’t dry out.
I love being able to grow my own sprouts for sandwiches and salads. I hope you have fun growing them too.