Sprouted Bread – Wheat and Rye

Bread used to have a major place in my diet, served alone or along with my favorite dishes, but as the years went by and I became interested about nutrition, bread changed its role in my diet from filling to nourishing.

I love making bread at home from time to time – the kneading process, the feeling while it miraculously raises, the smell and the fact it always gathers people ‘round the table. I also like to buy freshly baked sourdough specialties from artisan bakeries, almost every Saturday morning. But when it comes to my day-to-day diet, I prefer to keep away from traditional bread and to prepare sprouted bread instead.


Why choose sprouted bread instead of normal whole wheat specialties? Because sprouting is an incredible process, miraculously transforming the chemistry of the little seed and releasing vitamins, enzymes, minerals, and amino acids. Whenever I sprout grains, I’m amazed again and again by the miracle that makes that tiny, dry wheat berry to transform into a little plant, just by soaking it in water.


Sprouting activates enzymes that break down the proteins and carbohydrates in grains, releasing the necessary vitamins and minerals to start a new life. Genetically, seeds contain anti-nutrients (phytic acid) and enzymes inhibitors that enable them to sprout before the time is right. These help in preserving the minerals and vitamins for this particular moment, and even making some seeds inedible when eaten raw in high quantities. These anti-nutrients will be neutralized when soaking the seeds in water.


When consuming whole traditional breads, the body loses a big part of the nutrients, being unable to fully absorb them during digestion (cooking doesn’t completely neutralize the anti-nutrients). When eating sprouted bread, all the nutrients are immediately absorbed by our bodies.


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Sprouting is a very easy process and you don’t need fancy equipment to experiment with it. Wheat or rye berries sprout easily – after soaking overnight, in about two or three days you’ll have ready the necessary sprouts for creating the nourishing sprouted bread.


Print Recipe
5 from 1 vote

Sprouted Bread (Wheat and Rye)

A nourishing bread, without added sugar, packed with minerals, perfect for a healthy breakfast.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Servings: 4
Author: The Awesome Green


  • 1 &1/2 cups wheat berries
  • 1/2 cup rye berries
  • 1/2 tsp sea salt
  • 1/2 tsp Nigella seeds to decorate


  • Wash the wheat and rye berries in plenty of water, then place in a big pan and cover with double their volume of water and let soak overnight.
  • The next morning, remove the water, and spread the soaked berries on a large baking tray. Place in a warm place and make sure you keep them moist by spraying them with water and tossing them at least two-three times a day. At the end of the second day or at the beginning of the third, the sprouts should be ready.
  • Preheat the oven to 165 °C/329°F.
  • Transfer the sprouts into the food processor, add the salt and process to obtain a wet dough.
  • Line a baking sheet with parchment paper, and use your hands to create little buns, or any other bread shape you prefer.
  • Top with nigella seeds, and bake in the oven for 30 minutes.
  • When ready, remove from the oven, and let cool completely before eating.


Store in the refrigerator for 3-4 days.
  • Natalie Allwood
    November 7, 2015

    5 stars
    I am soooo trying this out, your bread look amazing Ana!! and thank you for the recipe X

    • Ana
      November 11, 2015

      Thank you, Natalie :)! This is a really delicious and nourishing bread recipe, and it’s perfect for those times when you sprout too many wheat or rye berries!

  • Bronwyn
    July 11, 2018

    this looks awesome! is there any way of using this recipe to make a bread loaf? if so, what changes in baking time would be needed? thanks!

    • Ana
      July 18, 2018

      Sure, you can bake it as a bread loaf, but as the texture is very sticky, it will be difficult to cut, this is why I recommend baking in small sizes. I hope this helps and you will get a lot of benefits from eating it!

  • John
    October 11, 2018

    I don’t see any rising agent like yeast. Am just missing it? Or is there really no yeast?

    About how big of a ball do you make each of your buns?

    Also,, Do you have a recommendation for where to obtain the Rye?

    • Ana
      October 14, 2018

      This recipe doesn’t require any yeast, it’s not the usual bread recipe, but actually a way to increase the minerals intake by using sprouted grains. I buy both the rye and wheat berries from a local health store. As for the ball size, you can pretty much shape the dough any way you like – since the bread will not increase its size during baking.

  • Lora Arbrador
    July 30, 2020

    Can you make this with just rye berries?
    Can you make this without sprouting the rye but just soaking it?
    I know sprouting increases nutrition but I’m well nourished and would rather not do the sprouting. Thank you, I ‘ve been looking for a recipe without flour.

    • Ana
      August 1, 2020

      I think soaking the rye will do just fine.

      • Lora
        August 1, 2020

        Wonderful! And if I did want to sprout the rye is there another grain that I could combine it with as I try to avoid wheat. For example millet, amaranth or teff? Thanks for this wonderful recipe! I can’t wait to try it!

        • Ana
          August 3, 2020

          Yes, totally, any of it will do, just expect the result to be a bit sticky and wet, but you just let the loaf cool completely and it will settle.

          • Laura Goldbaum
            August 3, 2020

            ok wonderful! Thank you so much Ana!

  • Fiona Dale
    December 23, 2020

    I was so eager to try this recipe and used rye berries exclusively. They fell apart.
    Have you got any tips?

    • Ana
      January 6, 2021

      Not really sure what happened as I always combine the two of them. If you want keep it rye only, maybe adding some store bought sprouted rye flour would help.

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