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)


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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