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Freezing Broccoli Sprouts | The How To Guide

Freezing broccoli sprouts is perfect as a long-term storage method as well as a proven method for increasing certain nutrients too. This is the comprehensive guide for how to freeze broccoli sprouts, the equipment you’ll need, and the health benefits too. 


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What Are Broccoli Sprouts?

Broccoli sprouts are shoots that grow out of the broccoli seed. They have a characteristic thin white stem with small green leaves on top. Broccoli sprouts are crunchy in texture, they also taste similar to horseradish or mustard. It often leaves people surprised when they bite into them, for the unexpected flavor of broccoli sprouts.
Often they get confused with alfalfa sprouts as having a similar appearance. However the taste of alfalfa sprouts is a lot more nutty and not similar to mustard or horseradish. You’ll be able to identify the sprout after a bite!
Grow Your Pantry have designed and made sprouting trays and kits, that include seeds and guides for easy sprouting. Check out the latest prices of them at Our Store. 


Can You Freeze Broccoli Sprouts?

Yes you can freeze broccoli sprouts. It’s very easy to freeze broccoli sprouts, after they’ve finished growing, taking only 10-15 minutes to complete the process. After defrosting broccoli sprouts they shouldn’t become soggy, and retain their flavor too.  Unlike other types of sprouts, such as alfalfa, broccoli sprouts don't go soggy after defrosting.



Why Do People Freeze Broccoli Sprouts?



There are a few reasons to freeze broccoli sprouts, two of which are long-term storage and also to increase sulforaphane levels too. 
Long-Term Storage Method - If you’ve just bought broccoli sprouts from the store or finished growing and want them to last longer, freezing could be the perfect method. Typical bean sprouts last for a few days to a few weeks when stored in the fridge. If you sprout a lot at one time, then freezing is perfect for you. You can leave broccoli sprouts in the freezer for up to 3 months, taking a handful out whenever you’re ready.
Increase Sulforaphane Levels - Many consume broccoli sprout for the health benefits. The most active, researched and studied health compound in broccoli sprouts is sulforaphane. A really easy way to increase the levels of sulforaphane in your broccoli sprouts is to freeze them. Once frozen, the amount of sulforaphane will increase by up to 2 times!


How To Freeze Broccoli Sprouts Method

Freezing sprouts is super quick and simple, requiring little equipment too. The whole process from start to finish should take no more than 10 minutes. 


Equipment Required: 
  • Zip Lock Bag
  • Baking Tray
  • Parchment Paper
  • Colander 
  • Marker Pen


Method To Freezing: 
1.  When your sprouts are fully grown remove them and place in a colander
2.  Thoroughly wash removing all seeds and any dirt
3.  Spread them out on a tea towel and leave until dry
4.  Cut the parchment paper to fit the tray
5.  Add your sprouts to the tray on top of the paper
6.  Place in the freezer for 10 minutes
7.  Remove from the freezer and add to a zip lock bag
8.  Write the date and type of sprout on the bag before storing in the fridge




How To Thaw Frozen Broccoli Sprouts

Thawing sprouts only takes a few minutes, they’re so thin and small that they will rapidly defrost. Here’s our foolproof method for defrosting broccoli sprouts.


Equipment Required:
  • Defrosting tray or large plate


Method For Defrosting Bean Sprouts:
1.  Spread your frozen broccoli sprouts out on a defrosting tray or large plate
2.  Make sure there’s as little overlap as possible
3.  Leave in a cool area out of direct sunlight
4.  Check every 10 minute and drain if necessary
5.  After 20-30 minutes they should be completely defrosted


How To Eat Frozen Broccoli Sprouts



Warning: If you have low immunity, young, old, pregnant, or in a more vulnerable health group then you should not eat any uncooked food. Raw sprouts can pose a serious health risk to people in these vulnerable groups, for potentially containing harmful bacteria.
Add To A Smoothie - Adding a handful of broccoli sprouts to your smoothie not only packs it with nutrients, but if you’re not keen on the strong radish flavor then it will mask it well too. Our recommendation would be to find local seasonal fruits for the best tasting smoothie.
Dress A Salad - Adding a handful of broccoli sprouts to a salad not only looks great but will also add a new spicy flavor. Salads often can be bland and boring, by incorporating different flavors, textures and variety makes it tastier and a lot more enjoyable to eat.
Snacks - Packed with nutrients, broccoli sprouts are crunch too, making them a perfect snack. We would recommend adding to a lunch box, or in your work bag.
Add To A Sandwich - Placing a bunch of sprouts into your sandwich is an easy way to increase your nutrient intake. We would recommend adding to tuna sandwiches, or other strong meaty flavors.


Freeze Dried Broccoli Sprouts

Freeze drying is a common storage method used by militaries and survivalists. A freeze dry machine uses low-pressure dehydration which freezes the contents. After which you use the sublimation technique to remove the ice.
Although you probably can freeze dry broccoli sprouts it’s not recommended to do at home. Freeze dryers are very expensive pieces of equipment often costing thousands of dollars. As the cost of broccoli seeds are so easy to grow and so cheap too, that it isn’t worthwhile to invest in the equipment to do so.
Freeze dried broccoli sprouts can be found commonly in health food stores and online too. The biggest advantage is that they will last for years into the future, whilst preserving their vitamins, minerals and nutrients. It’s even possible to preserve the sulforaphane using this process too. For more information about a freeze drying sprouts brand check out Skysprouts. They’re a British company that is dedicated to organic and health conscious foods, they’re the biggest supplier of sprouts and sprouting seeds in the UK.


How Long Can You Store Broccoli Sprouts In The Freezer?

We would not recommend storing broccoli sprouts in your freezer for more than 3 months. Although you could leave your sprouts in the freezer for up to one year, the taste, flavor and texture will decrease. Be sure to consume quickly for the best results.


Dr Rhonda Patrick And Broccoli Sprouts

Whilst on the Joe Rogan podcast Dr Rhonda Patrick spoke a lot about broccoli sprouts. Sparking a conversation out the health benefits, sulforaphane and sharing the benefits of consuming them. She recommends a micronutrient smoothie for health, the video can be found below.

Common Questions

Are Broccoli Sprouts Dangerous?
They can be. Broccoli sprouts are sprouted in a jar and often in ambient or warm room temperatures. The stagnant water and warm temperatures can be a breeding ground for bacteria growth. Make sure that after each time you wash your sprouts you allow them to completely dry.
How Do You Get The Most Sulforaphane From Broccoli Sprouts?
The recommended method is to freeze your broccoli sprouts. By freezing your sprouts you can increase the amount of sulforaphane by 2 times!
How Long Do You Soak Broccoli Sprouts?
It’s only recommended to soak your sprouts for 6-8 hours before draining them. After draining you should thoroughly wash them. Continue to thoroughly wash your sprouts twice a day for 3-4 days until fully sprouted.
Can Broccoli Sprouts Cure Cancer?
No. There have been no studies or research showing that broccoli sprouts can cure cancer. Always listen and follow your physician's advice.
How Long Do Broccoli Sprouts Last?
This depends on the storage method. Fresh broccoli sprouts last for up to 3 weeks in the fridge and frozen broccoli sprouts can be consumed up to 3 month after storing. For best results only freeze fresh sprouts.
Does Freezing Broccoli Sprouts Kill Bacteria?
It depends, but probably not. When a food is frozen the reduced temperature will cause all pathogens and bacteria to slow down and stop reproducing - becoming dormant. Once defrosted they will “wake up” become active again, causing rapid bacterial growth. 
Does Freezing Broccoli Sprouts Reduce Risk Of Food Poisoning?
In the same way freezing doesn’t kill bacteria, freezing does not reduce the risk of food poisoning either. The only way to ensure you don’t get food poisoning is to raise the temperature of your broccoli sprouts, we would suggest boiling or blanching.



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  • Is it safe to eat the black seeds that for some reason, have not sprouted? Is it common to have a few in sprouted seeds after 4 days? I use a kit – glass jar with mesh top and a sleeve to aid darkness.

    - Lynne Carré
  • Hi Dr Patrick,

    I love your YouTube channel. In fact I saw a hack where you soak the broccoli sprouts for 10 min in 65 celius water to increase sulforaphane. Can you do this after defrosting? And then re-freeze? I wonder how long broccoli sprouts stay fresh in the fridge itself?

    - David Hwang

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