How to Make Sprouted Wheat Flour

Making your own sprouted wheat flour is as easy as 1, 2, 3…

First, fill jars (I use quarts) 1/2 full with grain (this is a soft, spring wheat I plan to use in cookies). Fill to the brim with water and let them soak on the counter overnight.

Second, Drain and rinse the grain (my green sprouting lids come in handy here – they have a screen on the top so I can drain and rinse without even taking off the lids) Leave your grain upside down in your drain and rinse it several times through the day. The idea is to keep it moist until…

It sprouts! 

Lastly As soon (and I do mean as soon) as you see it sprouting, you want to dry it. You don’t want that grain to grow stems and become a big, hairy mess. That will not make a nice flour – it will taste stronger and not act like flour. It will act like ground up plants. So, arrest the sprouting process by getting your grain spread out in a nice, warm, dry place. 

A dehydrator is ideal. I don’t have one. Spare window screens, spread with a tea towel and set above a warm vent works fine in the winter. My friend, Claire, has a solar powered dehydrator I want to copy for use in the summer. You can use your oven on a really low setting, but I usually end up toasting my grain, and that doesn’t make a nice tasting flour, either. Figure out what works for you (share your ideas in  the comments, please!)

Once the grain is dried, you can grind it just like regular grain, and use it in recipes where soaking the batter isn’t an option (like cookies or pastry – this makes a lovely quiche crust, though it’s a little crumbly for pie.)

I know some of you are asking, Why Sprout? 

“Sprouting accomplishes a veritable predigestion of grains. Phytic acid, which blocks the absorption or calcium and magnesium, is largely decomposed. So are certain sugars which cause intestinal gas. Part of the starch is transformed into sugars and numerous enzymes that aid digestion are produced.” Claude Aubert Dis-Moi Comment Tu Cuisines (quoted in Nourishing Traditions by Sally Fallon)

Digestion was my system weakness that began my real food journey. I’m passionate about any way I can make grains more digestable – it’s that or give them up entirely, which I did for 6 months. Ever had Pizza with a grated potato crust? Yeah, glad we’re beyond that...☺

I have been on a 4 year journey of getting the point where all the grain we consume is either sprouted or soaked before we eat it. Just when I think I’m almost there, something comes up – my grain mill breaks, or I get pregnant and I have to cut back on food prep. But it’s a goal. Ideally our grain consumption will look like this:

Muffins, Tortillas, Bread and Pizza dough – soaked
Cookies, Pastry, and buiscuts, – sprouted wheat flour
Rice and Oats, – soaked

I really, really love making my cookies with sprouted wheat flour, and 1/2 butter and 1/2 coconut oil. With dark cocoa. Oh my. So good, “and so good for you!” I reason. In fact, I had 3 right before I wrote this post. Mmmm. Guilt free cookies. Foretaste of Heaven.

6 responses to “How to Make Sprouted Wheat Flour”

  1. […] are actually easier to digest because those anti-nutrients have been taken away.  According to Claude Aubert Dis-Moi Comment Tu […]

  2. […] I simply do not have {make???} the time to do things like soak my flour for baked goods, sprout wheat berries to grind, or make my own […]

  3. Trina Avatar

    McCullough Family – I knew there was something I forgot to put in the post! Thanks for your question!

    You can store your sprouted grain just as you do your other grains – as long as you're SURE you dried it well. I had a bag get all moldy on me last month 'cause I didn't grind it right away and it still had enough moisture in it to mold. The freezer would probably be a good place to store both the grain and the flour.

    My husband bought the sprouting caps for me at a health food store – I have seen them several places (they are not always green) so I hope you can find them. Otherwise, mail order!

    I'm so glad we have connected! Lindsay was so kind to have hosted me.

  4. McCullough Family Avatar


    Thanks for your post on sprouting grains. I currently soak. I have wanted to try sprouting but found the process intimidating, but your explanation really simplifies the whole process! I can't wait to try sprouting our next bread loaves!

    Just a couple questions: Is there a shelf life for sprouted grains or should you use it right away as soon as it's dried?Also, where do you get the green strainer caps for your quart size glass bottles?

    Thanks much! I ran into your site via your guest post on Passionate Homemaking's site – it was such right timing in my own parenting season!

  5. Trina Avatar

    Alison, Sorry for ruining your excuse 🙂 I know you will really enjoy being able to make your own sprouted wheat flour!

    Yes, you could dry it in the sun – my friend has a screen lined box with clear plastic cover to make the most of a sunny day – and keep the birds off! She says it dries very quickly this way.

  6. Alison Avatar

    How neat is it that you make sprouted grain flour without a dehydrator?! That totally ruins my excuse for not sprouting. 😉 I'm going to have to try this soon. Maybe I could even dry it in the sun on a scorching hot day?…

    I followed a link to your blog from your post on Passionate Homemaking and will definitely be back. I love that you are from NY. My family lived in Dundee, close to Seneca when I was younger, and I remember it as the most beautiful place on earth.

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