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.
How to Source Sprouted Flour for Pizza Crusts
You have 3 options for obtaining sprouted flour in your home when you are ready to give it a go:
- 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.
- Grind sprouted grain you purchased.  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 healthy shopping guide lists vendors of sprouted, unground grains.
- Sprout the grain yourself and then grind it. 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 what to do from the videos on sprouting flour I have filmed.
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!
Sprouted Flour Pizza Crust Recipe
Backside Bonus: Sprouted 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!
If you would like to try other healthy pizza crust variations, this grain free recipe for almond meal pizza crust is delicious and simple to make. Just be sure the almond meal is properly prepared to reduce the digestive risks from anti-nutrients.
Or, you can try coconut crust pizza, which is also grain free. No special preparation is required for the coconut flour.
If you are simply avoiding wheat, try this recipe for gluten free pizza crust instead.
Tip: This healthy pizza makes a great lunchbox item that most everyone will enjoy!
Sprouted Flour Pizza Crust
Easy to make sprouted flour pizza crust recipe to add nutrition and digestibility to your homemade pizza. Makes 2 – 13″ pizza crusts.
Ingredients
- 2 cups sprouted flour
- 1/2 cup parmesan cheese shredded
- 2/3 cup whole milk
- 1/4 cup expeller pressed coconut oil
- 2 Tbl extra virgin olive oil
- 1 tsp dried basil
- 2 cloves garlic crushed
- 1 tsp dried oregano
- 1 tsp onion powder
- 2 tsp aluminum free baking powder
- 1 tsp sea salt
Instructions
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Preheat oven to 375 F/190 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.
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Knead dough in bowl 10 times to make smooth then divide dough in half. On lightly floured surface roll each half into a 13 inch circle. Place on pizza pan (use parchment paper to cover if you have only aluminum ones). Turn up edges 1/2 inch and pinch.
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Brush circles with 2 Tbl of olive oil.
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Bake sprouted flour pizza crusts for 10 minutes. Remove from oven and add add desired toppings. Try this easy, no cook pizza sauce. Bake for 5-10 minutes until it looks done.
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Serve and enjoy!
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Refrigerate any leftovers you may not have used. This pizza crust will last for several days in the refrigerator, and you can even freeze it if you desire to make pizza at a later date.
Why all the herbs and spices? Do they ‘cover up’ the difference in the taste of the grain? Or just added flavor?
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.
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…
It makes the crust taste a-m-a-z-i-n-g 🙂
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!)
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?
No, you might possibly be ok with sourdough though. Read this: https://www.thehealthyhomeeconomist.com/can-celiacs-eat-true-sourdough-bread/
Is sprouted flour safe for those with Celiac ???
Nope. Sorry, sprouted flour still has gluten in it.
Carol, if you fermented the dough, it would be low-carb. As in making a sourdough crust.
Sourdough is not low carb either. Grain is grain and grains are carbs even when traditionally prepared. Thanks goodness .. I need carbs!
Would this be low carb since it is sprouted?
No it would not be low carb. Sprouting does not “turn” grain into a vegetable either as is claimed.
How do you know sprouted flour does not digest as a vegetable?
It’s almost 1/2 the carbs of regular flour from the store. At least the brand that I have is.
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?
I have a coconut flour pizza crust recipe here:
https://www.thehealthyhomeeconomist.com/coconut-flour-pizza-crust/
And an almond flour pizza crust here (made with crispy almonds (soaked) not sprouted):
https://www.thehealthyhomeeconomist.com/no-grain-pizza-crust/