Sprouted Flour Pizza Crust

by Sarah Main Course, RecipesComments: 69

sprouted flour pizza crust

China is credited with developing the method for germinating seeds many centuries ago.  On long ocean voyages, Chinese sailors used sprouted mung beans as a source of vitamin C for preventing scurvy.   Vitamin C is produced in significant quantities when you sprout seeds and many other nutrients are increased substantially including the B vitamins and carotene.

Probably the best aspect about sprouting is that it renders the grain significantly more digestible as well as nourishing.

Phytic acid and complex carbohydrate molecules which cause intestinal gas are broken down.  Sprouting also inactivates aflatoxins which are carcinogens found in grains.

You have 3 options for obtaining sprouted flour in your home when you are ready to give it a go:

  1. You can buy sprouted flour.  Buying already sprouted and ground sprouted flour is the easiest and quickest option.  See my Resources page for producers of quality sprouted grains of all kinds.
  2. You can buy the sprouted grain and grind it yourself.   This is a good option if you have a grain grinder and want the freshest flour possible but don’t have time to do the sprouting yourself.  Again, my Resources page lists vendors of sprouted, unground grains.
  3. You can sprout the grain and grind it yourself.  This is the option that takes the most time and is the most economical.  If you have the inclination to learn how to sprout yourself, you can learn from the 2 video lessons I have filmed on the subject by clicking here.

I would suggest that sprouted flour pizza crust be your first dish to try.  Making sprouted flour pizza crusts is easy, and it is fun to work the dough with your hands.  The kids can get involved with this task when you make pizza for dinner.

With all the toppings on top of the savory sprouted flour pizza crust, the slightly different but very enjoyable taste sprouted flour imparts to the grain will be less noticeable and easier to get used to for young eaters who notice any and all differences at the dinner table!

Backside BonusSprouted flour is much more filling that unsprouted flour, so don’t be surprised if you can only eat one or two slices of sprouted flour pizza where you could eat more with an unsprouted crust!

Sprouted Flour Pizza Crust

Makes 2 – 13″ sprouted flour pizza crusts


2 cups sprouted flour of choice (sources)
1/2 cup parmesan cheese (sources)
2/3 cup whole milk
1/4 cup expeller coconut oil (sources)
2 Tbl olive oil (sources)
2 tsp aluminum free baking powder (sources)
1 tsp dried basil (sources)
1 tsp dried oregano (sources)
1 tsp onion powder (sources)
2 cloves crushed garlic (optional)
1 tsp unrefined sea salt (sources)


Preheat oven to 425 F/218 C.  Mix all sprouted flour pizza crust ingredients in a bowl with your hands until the dough pulls away from the sides of the bowl.   Gather dough together with your hands and press into a ball.

Knead dough in bowl 10 times to make smooth then divide dough in half.  On lightly floured suface roll each half into a 13″ circle.  Place on pizza pan (use parchment paper to cover if you have only aluminum ones).   Turn up edges 1/2″ and pinch.

Brush circles with 2 Tbl of olive oil.

Bake sprouted flour pizza crusts for 10 minutes.  Remove from oven and add add desired toppings.  Bake for 5-10 minutes until it looks done.

Serve and enjoy!

Refrigerate any leftovers of the sprouted flour pizza crust you may not have used.

Sarah, The Healthy Home Economist

Picture Credit

Comments (69)

  • Sherri

    I’ve made this a couple of times now and turned out the same both times – good but wondering if something is off. My pizza circles can’t come close to 13″ diameter – dough would be way too thin. And it is sticky rolling it out. I’m buying sprouted pastry flour for this, but it doesn’t seem like near enough flour. Any suggestions?

    July 21st, 2015 10:49 pm Reply
  • JoAnna

    Is this supposed to rise? I used aluminum free baking powder from a brand new in date container, and both times I made this, it did not rise. At all.

    July 5th, 2013 6:05 pm Reply
  • Sara

    I’ve made these into tasty little crackers… delicious!! Roll out thinly… score them into squares… and experiment with baking time. Seems to work fairly well, though a bit inconsistent with regards to softness and crispness. Can’t wait to try the other cracker recipe on the blog.


    May 14th, 2013 6:53 pm Reply
  • Christina Hogue

    I was wondering if I could just substitute almond milk for the whole milk…I am a vegetarian (who eats vegan 99% of the time) and am willing to use the Parmesan in the dough, but we don’t buy cows milk at our house…would it work just find using almond milk instead?

    May 3rd, 2013 4:53 pm Reply
  • rebs

    so am i doing something wrong? this is so crumbly i can’t roll it out?

    April 14th, 2013 4:19 pm Reply
  • Heidi B

    I recently sprouted and ground A LOT of wheat flour. Looking forward to making this recipe tonight!!

    April 12th, 2013 1:56 pm Reply
  • Tamaira Wagner

    Brushing with olive oil when it’s being baked at 425?
    Is that temp not too high for olive oil?
    Thanks :-)

    April 7th, 2013 3:50 pm Reply
  • Mike

    Can i used 1/4 cup of butter instead of coconut oil? I’m not a fan of the coconut flavor.


    April 6th, 2013 9:28 pm Reply
    • Kerri

      If you buy organic expeller pressed coconut oil, there is no coconut flavor. I buy from Tropical Traditions and have been majorly impressed with everything I have bought. Hope this helps.

      April 7th, 2013 7:47 pm Reply
  • Dana Burger

    I bought the Champion Juicer and grain mill used in the Healthy Home Economist’s videos on sprouting and grinding wheat. When I set my mill to grind as fine as it can, the flour is pretty flaky instead of powdery. I ran some through my food processor, which powdered it a bit more, but it is still a bit flakier than I’d like. Has anyone found a way to get a finer texture?

    April 1st, 2013 11:32 pm Reply
    • Manang Kusinera

      Dana B., we use the Country LIving Grain Mill to grind thoroughly dried (using dehydrator) sprouted grains. We grind only the approximate amount we will use, and if there’s extra, we freeze. There is an adjustment to grind the grains coarsely or finely. I believe there are different plates for when grinding corn or beans or rice, but my husband knows more about that, as he is the one tasked with grinding (I guess he can’t trust me to use his expensive machinery…lol!)

      April 6th, 2013 9:47 pm Reply
      • Dana Burger

        Thank you!

        April 10th, 2013 1:56 pm Reply
  • Jenny Anderson Henning via Facebook

    Does anyone know where to purchase sprouted wheat berries? I would love to skip the sprouting and dehydrating steps before grinding my flour. Thanks! :)

    January 13th, 2013 7:37 pm Reply
  • Cecilia Barnard via Facebook

    thanks so much 4 that awesome link!

    January 13th, 2013 4:52 pm Reply
  • Ruth Heckbert Moquin via Facebook

    Wheat is not genetically modified in the true sense of the phrase. However, it has been bred to contain much higher amounts of gluten than what was “normal” wheat of times past. The bread of 200 years ago was much heavier and dense than what we see today. Probably a whole lot better for you as well!

    January 13th, 2013 3:07 pm Reply
  • Jenny Anderson Henning via Facebook

    I looked at your resource page and of the three companies listed for grains, none of them offered sprouted wheat berries. Did I miss it somehow?

    January 13th, 2013 2:40 pm Reply
  • Umberto Carrara via Facebook

    ok it might be good and healthy this way, but mozzarella and fresh herbs please i’m begging you….

    January 13th, 2013 2:20 pm Reply
  • thehealthyhomeeconomist via Facebook

    @Jamie Wheat is not genetically modified. http://www.thehealthyhomeeconomist.com/hybrid-wheat-not-the-same-as-gm-wheat/

    January 13th, 2013 2:18 pm Reply
  • An Organic Wife via Facebook

    Wheat is not genetically modified, it is hybridized. Very different things. Many foods you eat today are hybrids…

    January 13th, 2013 2:16 pm Reply
  • Jamie Ashton via Facebook

    Hi Sarah! I was just wondering what wheat you use? I have read the book Wheat Belly and how todays wheat is genetically modified and is so different than what we used to have. Plus my daughter is T1 diabetic so I know first hand how it spikes her blood sugar. I was just curious what you think of wheat. Thank you!

    January 13th, 2013 2:07 pm Reply
  • Mom’s Best Bets

    What is the best sprouted flour to use that tastes the most like pizza?

    January 13th, 2013 1:41 pm Reply
  • Helen Kyriacou Rainey via Facebook

    What a coincidence! I’ve just now set a fresh batch of sprouted spelt pizza dough going in the old bread machine for tonight’s pizza dinner! Thanks again healthyhomeeconomist!!! 😀

    January 13th, 2013 1:37 pm Reply
  • Ruth Heckbert Moquin via Facebook

    would love to try this as the household diabetic seems to be ok with sprouted grains and we love our pizza!

    January 13th, 2013 1:34 pm Reply
  • Sarah E Wiederkehr via Facebook

    we have homemade pizza night at least once a week. homemade dough, homemade pizza sauce using our canned tomatoes, and homemade cheese. we let our 3 year old help choose the toppings.

    January 13th, 2013 1:33 pm Reply
  • Deanna Cassio Hotinski via Facebook

    What, if anything, can you recommend in place of whole milk?

    January 13th, 2013 1:30 pm Reply
  • thehealthyhomeeconomist via Facebook

    Making healthy homemade pizza is one great way to teach your kids how amazing healthy tastes compared with the garbage pizza at Dominoes, Papa John’s etc. My kids don’t like conventional pizza because they know what REAL pizza tastes like.

    January 13th, 2013 1:24 pm Reply
  • Kathy Pilarcik Deutsch via Facebook

    Homemade pizza is one of the healthiest quick meals I make. I use the bread machine to make healthy dough, make individual pizza, bake for 5 mins per side, cool, and freeze. Always ready for quick dinner.

    January 13th, 2013 1:22 pm Reply
  • Sara James via Facebook

    Sarah, I love your page! Thanks for all you do to promote healthy living!!

    January 13th, 2013 1:22 pm Reply
  • Renée Girard Groening via Facebook

    Can this dough be frozen – either as a dough ball to be thawed and rolled out later, or as a flattened circle with or without toppings? I can see it might be impractical to halve the recipe, but there are only 2 of us and we wouldn’t eat two 13″ pizzas at one meal.

    January 13th, 2013 1:19 pm Reply
  • Ericka Stahl Boysen via Facebook

    Thank you for sharing! You are right, pizza doesn’t have to be considered junk food. It’s only junk food if you use “junky crust” and top it with junk. My favorite pizza is topped with simple ingredients like basil, tomatoes, goat cheese or fresh mozzarella, artichokes and chicken.

    January 13th, 2013 1:15 pm Reply
  • Tori Jarrard via Facebook

    Can you do one for Gluten free?

    January 13th, 2013 1:12 pm Reply
  • Angela Sago via Facebook

    absolutely! and even if you load it with naughties, it’s still better for you than take out or frozen b/c there’s no chemicals/preservatives and you know where the dough’s been! lol

    January 13th, 2013 1:06 pm Reply
  • Teresa

    We just love this recipe for our weekly pizza! I absolutely love the flavor that the Parmesan cheese and herbs give it. I do not miss the yeast in this crust at all! The outside edges taste like a cheese cracker. Made it tonight and just thought I would thank you for this great “go to” crust. Sprouting the wheat berries are worth the effort just for this one recipe!

    December 28th, 2012 7:39 pm Reply
  • beth @ our front porch view

    would this recipe freeze well?
    we do pizza every week but would only use one. otherwise I assume I can just halve the recipe? :)

    October 28th, 2012 9:07 pm Reply
  • Kristy

    My daughter is allergic to coconut. Can recommend a substitute for the coconut oil?

    July 20th, 2012 10:40 pm Reply
  • Kristen Papageorge

    I’ve learned so much from your site and am so happy that you keep this blog. We are sprouting our grain at home and dehydrating it, and finally grinding into flour. It’s amazing the difference it makes with digestion! Love this Pizza recipe. It’s one of our favorites now!

    June 22nd, 2012 5:08 pm Reply
  • Laura

    I’m curious about brushing the crust with olive oil. Won’t that turn into a trans fat when it’s heated? Or does it not get hot enough for long enough for that to happen? Thanks.

    May 15th, 2012 5:31 pm Reply
  • Michelle

    Great, great recipe! We loved it. Followed the recipe exactly, except used coconut milk instead of whole milk. Can’t believe how easy it is to make!

    May 11th, 2012 12:04 pm Reply
  • shannon McDonald

    thanks for the video, I am going to sprout tonight! Now, when I am ready to bake with the flour, which is in the freezer, do I need to soak, or does sprouting eliminate the soaking process.

    May 8th, 2012 5:12 pm Reply
  • Lisa Douglas

    Looking at this recipe, I thought it might work well for my Crazy Bread knock off. I used to make a pizza dough and then pat it out into a circle, but not really thin. I’d brush it with quite a bit of oil and sprinkle it with Parmesan and garlic salt. Run a pizza cutter over it and then let it rest a few minutes before you put it in the oven. Or you can do it the way Little Ceasars does and sprinkle with the cheese just as it comes out of the oven. Actually half Romano and half Parmesan is even better.

    May 7th, 2012 10:53 pm Reply
  • Kim

    I tried this tonight, and my kids liked it.
    1. The dough was super sticky. Did I do it wrong, or is that how it was supposed to be? I added extra flour.
    2. How long does it take to dry the sprouted berries? I dried them about 1/2 day at 100 – 150 F, but they still felt humid and gummed up my mill. Is 200 F too hot? My oven doesn’t go below that without constant tweaking.

    May 7th, 2012 7:32 pm Reply
  • Willom

    Hi. I can’t access any of your resources categories. When I click on any of the categories, nothing happens. Is there a “trick” I’m unaware of?
    Thanks for your time.

    W. Samuel

    May 7th, 2012 3:38 pm Reply
  • Barbara McIntyre

    I saw someone asked the question if this was a recipe someone with Celiac can eat, but I am wheat intolerant (not gluten). Do you think the sprouted flour would be okay?

    May 7th, 2012 2:51 pm Reply
  • Katrin Gerow

    This recipe sounds yummy. What flour is your favorite one to use?

    May 7th, 2012 6:20 am Reply
  • Sabina Ras via Facebook

    I really want to sprout some too! And wonder whether you could share any good bread recipe using sprouted flour? I’ve been baking sourdough spelt bread using store bought flour but would love to be able to bake sprouted “sourdough” bread. I presume you don’t have to ferment the dough as long? I usually leave it over night … Thanks a lot! I’m in Uk:)

    May 7th, 2012 5:39 am Reply
    • Teresa

      Found this one- is not a yeasted bread

      May 7th, 2012 7:38 am Reply
      • Teresa

        Oops- should have been “beef”

        May 7th, 2012 7:40 am Reply
  • Joseph Downey

    I just found sprouted flour and sprouted rice at the Whole Foods near me. Not cheap, but first I’ve been able to buy it locally!

    May 7th, 2012 2:18 am Reply
  • Mary

    Huge huge hit tonight!!! I warmed the crust up some in the oven and it rolled out perfectly. All kids (under age 7) loved it & my husband said this should be the go to pizza crust. I did use a locally made pizza seasoning plus extra garlic instead of the herbs, but it’s basically those herbs anyway. :) Great to know I can still have pizza even if I forget to feed my sourdough starter. Thanks, Sarah!!

    May 7th, 2012 12:53 am Reply
    • Katrin Gerow

      What flour did you use? I make homemade pizza all the time and want to try the recipe.

      May 7th, 2012 6:21 am Reply
  • Sarah

    Boo! My family did not like it tonight! I was the only one (big sigh). I’ll try another.

    May 6th, 2012 11:19 pm Reply
  • Kelli

    In the past, we’ve bought sprouted pizza crust at a local farm store, but its really expensive so I’ve been trying to learn to make it at home.

    May 6th, 2012 7:33 pm Reply
  • Nancy

    Why all the herbs and spices? Do they ‘cover up’ the difference in the taste of the grain? Or just added flavor?

    May 6th, 2012 5:53 pm Reply
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  • Valerie Daus via Facebook

    You inspired me to sprout some, I have some sprouting on my counter right now. I did red wheat, because I am really enjoying the spelt berries I bought a few months ago and the other berries aren’t getting used.

    May 6th, 2012 1:43 pm Reply
  • Brittany @ The Pistachio Project

    I’ve been looking for a sprouted pizza crust recipe and this one looks great (especially since there’s no yeast/rise time to deal with. I am curious though, why the cheese? Don’t get me wrong it sounds amazing that way, I was just curious why you added it…

    May 6th, 2012 1:34 pm Reply
    • Sarah, TheHealthyHomeEconomist

      It makes the crust taste a-m-a-z-i-n-g :)

      May 6th, 2012 4:27 pm Reply
  • Helen Kyriacou Rainey via Facebook

    I sprout spelt grains all the time and then grind them into flour. I’m proud to say I haven’t bought commercial bread(s) in almost 2 years now. My children LOVE the sourdough creations that result from the sprouted flours and they love helping me make the breads. (we sprout other grains too!)

    May 6th, 2012 12:19 pm Reply
    • Amy

      I am curious about your sourdough with sprouted flours. I thought that the sourdough did the same thing as sprouting (I’m going off heresay). I would like to use the sprouted flour sourdough. Are there any tips or online resources you can point me too?

      May 6th, 2012 3:22 pm Reply
  • thehealthyhomeeconomist via Facebook

    No, you might possibly be ok with sourdough though. Read this: http://www.thehealthyhomeeconomist.com/can-celiacs-eat-true-sourdough-bread/

    May 6th, 2012 12:04 pm Reply
  • Tom Bolander via Facebook

    Is sprouted flour safe for those with Celiac ???

    May 6th, 2012 12:01 pm Reply
    • Seana

      Nope. Sorry, sprouted flour still has gluten in it.

      May 6th, 2012 1:41 pm Reply
  • Liz, Holistic Health Counselor

    Carol, if you fermented the dough, it would be low-carb. As in making a sourdough crust.

    May 6th, 2012 11:40 am Reply
    • Sarah, The Healthy Home Economist

      Sourdough is not low carb either. Grain is grain and grains are carbs even when traditionally prepared. Thanks goodness .. I need carbs!

      May 6th, 2012 11:43 am Reply
  • carol

    Would this be low carb since it is sprouted?

    May 6th, 2012 11:06 am Reply
    • Sarah, The Healthy Home Economist

      No it would not be low carb. Sprouting does not “turn” grain into a vegetable either as is claimed.

      May 6th, 2012 11:41 am Reply
      • Renee Moritz

        How do you know sprouted flour does not digest as a vegetable?

        August 12th, 2012 3:55 pm Reply
  • Claudia

    Hi! My son is on a non dairy diey.. Would cocOnut milk work and how much? Also can i buy sprouted almond or coconut flour?

    May 6th, 2012 10:54 am Reply

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