Homemade Sprouted Whole Wheat Crackers

by Ann Marie Michaels on May 26, 2009

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The first time I tried these sprouted whole grain crackers, I fell in love with them. I got them from To Your Health Sprouted Flour Co. They’ve recently stopped making them, so I asked the owner, Peggy, for the recipe, and she was kind enough to give it to me. I modified the recipe slightly by adding coconut oil. (It’s so good for you, I try to get it into everything I can!)

These crackers are wonderfully crisp and have a pleasing crunch. The words “sprouted” and “whole grain” makes them sound like a bland health food (along the lines of tofu or bean sprouts) but au contraire, these crackers are really delicious. They taste like fancy store-bought gourmet crackers to me.

These crackers are very healthy. The phytic acid is most flours blocks minerals and this causes nutrient deficiencies which can lead to osteoporosis, cavities, and other health problems. Since the flour in this recipe is sprouted, the phytic acid is greatly reduced. It is also whole wheat flour, which means it is much more nutritious than refined flour. They’re also chock-full of healthy grass-fed butter and coconut oil.

They makes great portable food for toddlers or kids on the go — or for picnics. Add some cheese, some hummus, salami, liverwurst or smoked salmon — and you have a healthy meal or snack.

Sprouted Whole Wheat Crackers

Optional Equipment:

Stand mixer (you can use a hand mixer, or just your hands)
Rolling pin (you can use a wine bottle)
Pizza cutter (you can use a knife; use a straight edge to make straight lines)
Dehydrator (you can also use your oven set at the lowest setting)
Parchment paper (if using a dehydrator)


Organic sprouted flour (5 cups) — where to buy sprouted flour
Organic whole buttermilk or yogurt (2 cups, about 16 ounces) — where to buy yogurt
Unsalted grass-fed butter, softened or melted (1 cup, about 8 ounces)
Coconut oil, softened or melted (1/2 cup, about 4 ounces) — where to buy coconut oil
Aluminum-free baking powder (1 TBS)
Sea salt (2 tsp) — where to buy sea salt


1. Add sprouted flour and buttermilk or yogurt to bowl of stand mixer and and blend until dough starts to come together.
2. Blend in butter, coconut oil, baking powder and sea salt. You may need to add a little more coconut oil or a little more sprouted flour to get the right texture.
3. Taking a fourth of the dough at a time, roll out to about 1/8 inch thickness on a (sprouted) floured surface.
4. Use a pizza cutter to cut the dough into squares.
5. Place the squares close together on parchment paper and place in dehydator on highest temperature. If using the oven, place them on a lightly buttered baking sheet and set the oven at the lowest temperature (170 degrees). For older ovens, if your lowest temp is 200 degrees, prop door open very slightly (less than 1 inch). If you’re in a hurry, you can also do this the quick way. Bake at 350 degrees for 20-25 minutes.
6. Leave in until completely dried. Depending on the wetness of your dough and where you live and the temperature setting, it can take anywhere from 8-24 hours. If you take them out and they’re not crisp enough, stick them back in for a few more hours.
7. Store in a freezer bag or airtight container.

This post is part of the Tempt My Tummy Tuesday and Real Food Wednesday blog carnivals. Go check them out for more recipes and articles.

Real Food Wednesdays

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{ 32 comments… read them below or add one }

annabelle May 26, 2009 at 6:43 AM

AM- I am so excited to try these crackers! I’ve been searching for a recipe for over a year to go with the goat cheese that i make. Do you think I can add sunflower or pumpkin seeds? sprinkled on top, or should i mix it in?
thanks again
annabelle in Santa Cruz, CA


cheeseslave May 26, 2009 at 7:08 AM

Hi, Annabelle!

These crackers would go great with goat cheese!

Maybe you could try mixing the seeds in half of the batch and sprinkling on top and see what you like better.

I should have also mentioned that you can add other ingredients like rosemary or other herbs, black pepper or grated cheese — whatever you like.


JC May 26, 2009 at 9:32 AM

I usually soak my freshly ground flour in buttermilk and butter to make bread, etc. So if I want to use sprouted flour do I just sprout the berries, dry and grind?
I would rather make my own flour than buy it.
Or can I grind the flour, soak in butter milk and butter, soak overnight and proceed with recipe from there?

JC’s last blog post..Local and Delicious


Pamela May 26, 2009 at 6:41 PM

Thanks for this posting. I think I will give this one a whirl by sprouting rice. And try making it into a sprouted gluten free cracker for my husband. Gluten free crackers to buy are just to expensive, thus a luxury. This is a good spring board recipe to play around with for wheat with various flavor combinations added in.

Pamela’s last blog post..Homemade Dishsoap & I fixed my vacuum with water!


Julie May 27, 2009 at 8:17 AM

Hi there. I loved the recipe although I made mine with Shiloh Farms Essential Eating Sprouted Spelt Flour that my health food store stocks. (www.essentialeating.com) Absolutely delicious. Sprouted crackers aren’t sold anywhere so I appreciate the recipe! Thanks so much.


Martha May 27, 2009 at 12:26 PM

I can’t wait to attempt these! Thank you for sharing the recipe.


Alyss May 27, 2009 at 1:45 PM

What an easy recipe! I have been thinking about trying to make crackers. Have you ever used the yogurt dough recipe from Nourishing Traditions? I love it as a turnover dough and I hear you can roll it thin and make a cracker.
Thanks again!

Alyss’s last blog post..Kookoolan Farm Tour


Jeannette May 27, 2009 at 2:12 PM

Yum! I made some similar crackers with Shiloh Farms Sprouted Spelt flour several months ago…I was amazed at how good they were and how easy it was to make them. They reminded me of Wheat Thins, which I used to love many moons ago.


Tami May 27, 2009 at 9:37 PM

Hi! I was so excited to see this recipe that I tried it at the first available moment. Which was today. They are currently in my oven making my whole house smell like butter. :) I made one part regular and then one part with rosemary and garlic. Then, since I had no more room in the oven, I froze the rest. When my dehydrator comes this week (yeh!), I will go ahead and try some with cheese and maybe a flaxseed version.
Erin is trying to talk me into going to the meeting tomorrow night, and while I really want to go and meet you, I think I might need to spend an evening at home giving my family some time. However, I’m sure there will be another opportunity soon and I look forward to it! Thanks for all the work you put in to making information and recipes readily available for those of us who might only have time to read about it! You have made a huge impact on my family! :)

Tami’s last blog post..Pump the Jam


Kaye May 29, 2009 at 5:30 AM

I am a little confused, I am new to grinding and soaking and am trying to decide if I should venture into sprouting. The purpose of grinding your own flour is for the nutrients and then soaking/sprouting for the purpose of breaking down the phytic acid. Ground flour goes rancid rather quickly, even keeping freshly ground flour in the freezer, it shouldn’t be kept months at a time (right?), it loses much of its nutrients. Why can we store sprouted flour longer than freshly ground? If I was to sprout my own berries, how should I keep them…grind them up first then store in ‘fridge/ room temp.? Should I keep them dried and for how long can I store them dried? Sorry, for all the questions. I really appreciate all your searching and helping newbies like me along the way!

PS loved your banana bread…wasn’t with sprouted flour :( maybe next time.


cheeseslave May 29, 2009 at 6:27 AM

Hi, Kaye,

I buy sprouted flour in fairly large quantities (I bought about 10 lbs last time and it’s lasted me a few months now) and store it in the freezer and sometimes in the fridge.

Acc. to the Creating Heaven sprouted flour website:

“…all flours should be stored in air-tight glass or plastic containers in a cool, dark place, fridge or freezer. You can expect your flours to be fine for months: in a cool, dark place for 3+ months, in the fridge for 5+ months and in the freezer for 7+ months.”

Also you can keep dried grains on hand for much longer time — just store them in your cupboard.

I plan on getting a grain grinder soon and I plan to sprout and grind large batches of wheat and spelt flour and keep it in the freezer. I will also use freshly ground (soaked overnight) flour but I also want to keep the sprouted flour in the freezer as a backup for those occasions when I don’t have time to soak overnight — or when I need dry flour that has not been soaked.


lo May 29, 2009 at 7:25 AM

I’m sold!
Have been looking for sprouted grain crackers for a while… and was thinking there had to be a great recipe out there so that I could make my own!

Great idea about keeping the sprouted flour in the freezer…

lo’s last blog post..Spring Grill: Baby Bok Choy and Spring Radish Salad


Erin June 3, 2009 at 8:56 PM

Ok, so tonight I had some girlfriends over & we made Marilyn Moll’s 100% Sprouted Wheat Bread & then we also made these crackers! AWESOME!
LOVE them, so easy – can’t wait to make more! (We were short of time so we baked them at 375 for about 20 minutes. But I have more dough in the fridge, so next time I’ll put them in the dehydrator. )
Thanks for the wonderful idea & recipe!

Erin’s last blog post..RAW Coffee Ice Cream


admin June 5, 2009 at 9:42 AM

Erin – that’s great! I’m going to try making them in the oven, too. Sometimes you want to do it fast!


Cathy Payne June 6, 2009 at 2:59 AM

Great recipe! The dough is so easy to handle, and the fat in the crackers makes it taste like pie dough. I made mine with 3 parts sprouted spelt, one part sprouted rye, and one part ground flax seeds. I also added a couple tablespoons of honey. They are great with liver pate!

I want to get a grain mill for my new Kitchenaid stand mixer. How do you sprout and grind grain? Sounds messy.

Cathy Payne’s last blog post..Fight Back Friday with Food Renegade: Chris Masterjohn on the Science of Cod Liver Oil


Jennifer July 9, 2009 at 9:33 AM

I’m trying to get this straight, too. So, I could make these crackers by combining the freshly ground flour with the buttermilk or yogurt and soaking it overnight, and then adding the other stuff the next day to finish up? Would that accomplish the same thing as sprouting the grains, then drying them and grinding them and using that flour in the recipe all in the same day? You are so helpful! I can’t believe you have time to answer all these questions!!

Jennifer’s last blog post..Why do we homeschool?


cheeseslave July 9, 2009 at 9:42 AM

Yes, you could make it with freshly ground flour and soak overnight. You can soak unsprouted flour OR sprout the grains and grind the flour. Either way.


Tina~ March 16, 2010 at 12:17 PM

Does anyone have any ideas of how to make these without baking powder?


barley wheat October 2, 2010 at 3:42 AM

thank you .I love the ease and simplicity of serving a cheese board. Either way.
.-= barley wheat´s last blog ..Couscous confused with whole grain =-.


Aari March 15, 2011 at 8:56 PM

Happy to find this recipe.
Is the main reason to use a dehydrator so that you don’t cook out the nutrients, or do the dehydrated crackers also have a better texture than plain baking them?


Andrea April 23, 2011 at 3:00 AM

This turned out super! definitely better than when I used fresh ground wheat and soaked it over night– these are really delicious and my children will love them. Easy to make, but I had trouble rolling them out because it kept sticking to my rolling pin in clumps– then I finally figured out to put wax paper on top of the dough. Sometimes these common sense things escape me. But thanks so much for once again another wonderful recipe!


Melody May 1, 2011 at 8:13 AM

Alrighty, I just made them with what I had on hand. We don’t have any sprouted flours in our home, but I’m a sourdough nut. The crackers came out very tangy (I forgot to fed the starter, so it just got really sour!), with a nice buttery crunch. So for those of you who understand hydration rates, here’s my recipe:

4 cups 100% hydration sourdough starter
3 cups freshly milled flour (I did a 50/50 mix of spelt and white winter wheat)
Scant 1 cup of raw milk yogurt (I used raw viili)
1 cup salted organic butter, melted
Scant ¼ cup coconut oil, melted (it’s what I had left!)
1 Tbsp aluminum-free baking powder
2 ¼ tsp Pink Himalayan Salt
¼ cup sesame seeds
1 Tbsp ground flax seeds

Note on 100% hydration starter: I weigh my starter when I feed it. So in order to get a 100% hydration starter, it means that if I have 75g of starter in the container, then I add 75g of water and 75g of flour in order to feed the little guy. Since the original recipe called for 5 cups of flour and 2 cups of liquid (the buttermilk/yogurt), in order to get 2 cups of liquid/2 cups of flour out of my starter, I had to put in 4 cups of starter (because there would be 2 cups of each in those 4 cups)….I hope that makes sense. It was crazy baking math late at night. In any case it worked! I did have to add about 1/4 cup of flour to make it more doughy and less sticky, but I also live at high altitude, which means the humidity levels are really low here. For those of you at sea level or close, I would anticipate you having to add up to 1 cup, which is due to the fact that I added an extra cup of liquid (my raw milk yogurt) just for fun. You could very easily leave that out. There was way too much dough for my dehydrator, so I left part of it covered in a bowl and of course it rose! I’ll punch it down later on and then do a second batch of crackers.


LeahS July 20, 2011 at 8:51 AM

I want to try these so badly. Crackers are one of my weaknesses and these look really great.


how to paint September 30, 2011 at 1:57 PM

I noticed that the disciples of Christ Jesus ate the heads of grain right off the stalk. So how could they eat the wheat this way? Isn’t it hard? And it wasn’t sprouted. What can you tell me about this? Thanks.


Marcy December 13, 2011 at 8:53 PM

According to Nourishing Traditions, the ancient grains actually were sprouted. The sheaths of wheat stood in the field where they received the dew and rains which naturally sprouted the grains. Also, in book of Ezekial it talks about making the bread from sprouted grains.


How to paint December 14, 2011 at 9:20 AM

But would the grains actually get the little sprouts on them? Wouldn’t they go bad this way, quickly? As for Ezekiel, I have heard others say the same but when you read Ezekiel, it only mentions the various grains God told him to make bread from but never mentions how they were sprouted. I still sprout my bread and it’s delicious! But I want to be able to tell others how sprouting is supported in history. Thanks.


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Shannon October 21, 2013 at 6:22 PM

I made the yogurt soaked NT crackers last week, they were……awful. I never throw food out and these had to go in the trash. I hope these turn out because we are cracker people and it’s been the last frontier that I’ve been afraid to convert in my kitchen.


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