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sprouted flour

Homemade Sprouted Flour

How to make sprouted flour at home by sprouting the grain of your choice for baked goods that are more digestible, filling, and nutritious.

Prep Time 5 minutes
Soaking, Sprouting and Drying 3 days
Total Time 3 days 5 minutes
Servings 2 cups
Calories 100 kcal
Author Sarah Pope



  1. Fill sprouting jar no more than half full of grain. Rinse the kernels several times with filtered water until they are completely wet.

  2. Fill the jar until almost full with water and let the berries soak overnight. The next morning, tip the jar and drain out the water using the screen lid to prevent the berries from spilling out. Rinse the wheat one more time and then invert the jar and let it sit at an angle to facilitate draining and allowing the circulation of air. I use my grain grinder as a support for the jar so that the draining occurs right over the kitchen sink.

  3. Every few hours, rinse the kernels again and reset the jar in the draining position. Anywhere from a few hours to a couple of days (depending on the time of year and warmth/humidity in your home), small white buds will appear on the ends of each grain kernel. Immediately proceed to the next step, as letting the sprouts grow too large reduces the amount of flour you will produce after grinding.

    grain berries with white sprouts
  4. Pour the sprouted kernels into baking pans and place in a dehydrator or a warm oven (150 F/ 65 C) for about 24 hours until fully dried. Keep a shallow depth for the kernels in the pans to ensure quick drying. Take care not to go over 150 F/ 65 C, else you will toast the flour.

  5. After the sprouted grains are dry, store them in an airtight container in the refrigerator, or grind immediately and then freeze the sprouted flour.

  6. Use sprouted flour just like you would use regular flour in your favorite baking recipes, substituting 1:1.

Recipe Video

Nutrition Facts
Homemade Sprouted Flour
Amount Per Serving (0.25 cup)
Calories 100 Calories from Fat 5
% Daily Value*
Fat 0.5g1%
Saturated Fat 1g5%
Carbohydrates 21g7%
Fiber 3g12%
Protein 4g8%
* Percent Daily Values are based on a 2000 calorie diet.