Sprouted Flour: Uses, Baking Tips, and Substitutes

Sprouted flour is not your typical flour – it’s made from grains that have been allowed to germinate or sprout before being ground into flour. This process can enhance the nutritional value of the flour and make it easier to digest.

In this article, we’ll dive deeper into what sprouted flour is, how it’s made, and what makes it better than regular flour!

What is sprouted flour?

So, what exactly is sprouted flour?

Sprouted flour is made from grains that have been allowed to sprout (germinate) before they’re ground into flour. 

The sprouting process involves soaking whole grains in water until they begin to germinate and sprout, which can take anywhere from a few days to a week, depending on the type of grain (wheat, millet, rice, oats, etc.). Once the grains have sprouted, they’re dried and then milled into flour using specialized equipment.

What’s the difference between sprouted flour and regular flour?

The difference between sprouted and regular flour is that sprouted flour is made from grains that have been allowed to sprout before being ground into flour, while regular flour is not sprouted.

Overall, sprouted flour is a healthier alternative to regular flour due to its higher nutritional value and improved digestibility. It can be used in many of the same ways as regular flour, including baking bread, pastries, and other baked goods.

Benefits of sprouted flour

Sprouting can make the grains more nutritious by breaking down the starches and making the nutrients more bioavailable. It can also make sprouted flour easier to digest than regular flour, which can be beneficial for people with digestive issues. Sprouted flour is particularly high in fiber, vitamin C, iron, folate, and antioxidants.

The sprouting process also lowers the glycemic index of the flour, which means it can help regulate blood sugar levels. And since sprouting partially breaks down the starch in grains, sprouted flour tends to have fewer carbs.

When it comes to baking, the sprouting process reduces bitterness and brings out the sweetness of whole grains, so baked goods made with sprouted flour tend to be naturally sweeter than baked goods made with regular flour. Sprouted flour is especially great for making bread, as it can improve loaf volume and make softer, more tender bread than unsprouted flour.

Sprouted flour nutrition facts

Flour (¼ cup)	Calories	Carbs	Fiber	Sugar	Fat	Protein	Glycemic Index
Sprouted flour	100	20 g	3 g	0 g	1 g	4 g	Likely low-moderate
All-purpose flour	120	24 g	1 g	0 g	0.5 g	4 g	85

How to bake and cook with sprouted flour

Sprouted flour can be used in any recipe that calls for regular flour using a 1:1 ratio, but it may require some adjustments to the liquid ratio since sprouted flour tends to absorb less liquid than regular flour. Start by adding a little less liquid than the recipe calls for, then add more as needed until you reach the desired consistency.

Sprouted flour is perfect for making bread because it creates a light, fluffy, and moist loaf. Use it to make sourdough bread, whole wheat bread, and even sweet breads like banana bread. Check out this sprouted gluten-free bread recipe! Sprouted flour is also great for making pizza dough with a crispy crust, tortillas, and crackers.

Popular sprouted flour baked goods and dishes

Here are some popular baked goods and dishes that can be made with sprouted flour:

• Sprouted bread
• Banana and zucchini bread
• Muffins
• Pancakes and waffles
• Pizza crust
• Tortillas
• Crackers
• Bagels
• Cinnamon rolls

How to make sprouted flour at home

Making sprouted flour at home is a simple process that can be done with just a few ingredients and a little patience.

For homemade sprouted flour, you are going to sprout your grains, then dehydrate, and grind them.

Follow these steps:

1. Rinse the whole grains (e.g. wheat, spelt, barley, etc.)  thoroughly with filtered water and drain well.
2. Place the grains in a large bowl or jar and add enough filtered water to cover them by about 2 inches. Let soak overnight.
3. Drain off the soaking water and rinse the grains again with fresh filtered water. Drain well.
4. Place the grains in a sprouting jar or a cheesecloth-lined colander and cover with a towel or cheesecloth. Keep in a warm, dark place and rinse the grains with fresh filtered water 2-3 times a day for 2-3 days, or until they start to sprout.
5. Once the grains have sprouted, spread them out on a baking sheet and let dry in the sun or in a dehydrator until they are completely dry.
6. Once dry, grind the sprouted grains into flour using a grain mill (preferred) or a high-powered blender. 

How to store sprouted flour

Store sprouted flour in an airtight container in a cool, dry place for up to 3-6 months, or in the fridge/freezer once opened.

Freshly ground sprouted flour quickly loses its freshness at room temperature, so it’s best to store homemade sprouted flour in the fridge or freezer for longer storage.

What are the best substitutes for sprouted flour?

Simply substitute unsprouted flour for its sprouted counterpart. For example, if a recipe calls for “sprouted” whole wheat flour, you can use unsprouted whole wheat flour instead – it will just have less available nutrients and a harder, denser texture.

Any whole grain can be sprouted, including wheat, spelt, gluten-free brown rice – you can even sprout a coconut! So, feel free to use any whole-grain flour as a substitute for your recipe. For a full list of flours, check out our definitive guide. 

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