Sprouted Whole Wheat Crackers

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

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)

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Sprouted Whole Wheat Crackers

Ann Marie Michaels

I have 25 years of experience in digital and online media & marketing. I started my career in Silicon Valley and Los Angeles, working at some of the world’s top ad agencies. In 2007, after my first child was born, I started this little food blog which I grew to over 250K monthly unique website visitors and over 350K social media followers. For nearly 15 years, I've helped my audience of mostly moms and women 25-65 cook for their families and live a healthier lifestyle.

 The year after I started the blog, I founded a blog network in the health & wellness space called Village Green Network. I started the company on my coffee table and bootstrapped the business to over $1.3 million in annual revenue within 5 years. During that time, I helped a number of our bloggers become six figure earners. After being censored on almost every social media platform for telling the After being censored on almost every social media platform from Facebook and Instagram to Pinterest and Twitter, and being deplatformed on Google, I am now deployed as a digital soldier, writing almost exclusively about politics on my blog Cheeseslave.com. Because who can think about food when we are fighting the second revolutionary war and third world war? Don't worry, there will be more recipes one day. After the war is over.

38 thoughts on “Sprouted Whole Wheat Crackers

  1. 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

  2. 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.

  3. 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

  4. 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!

  5. 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.

  6. 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

  7. 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.

  8. 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

  9. 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.

  10. 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.

  11. 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

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

  13. 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

  14. 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?

  15. 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.

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  17. 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?

  18. 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!

  19. 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.

  20. 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.

  21. 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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