Using Sprouted-Grain Flour in Your Recipes

With most sprouted-grain flours, you can substitute in the same amount for the regular flour that is called for in any recipe. Sprouted-wheat flour results are similar to nonsprouted-wheat flour, but varieties like corn flour and chickpea flour might create different textures in the final product.

When you’re using a sprouted-grain flour for the first time, choose a recipe that calls for a sprouted-grain flour so you can see how it reacts in the recipe. There may be some flours that you don’t enjoy the flavor or texture of, so testing them out in proven recipes is a great way to try them and decide which ones you want to keep for future use.

Measuring Your Flour

As usual, always measure your dry ingredients, including sprouted-grain flours, with measuring cups meant for dry ingredients. The easiest way to tell the difference is that “wet” measuring cups often have a spout for pouring.

To accurately measure your sprouted-grain flour, gently spoon the flour into the measuring cup until the level is above the top of the cup. Use a knife to level the flour off with the measuring cup. For even more accurate baking measurements, you can weigh your flour instead of measuring it in cups. If you are using a recipe that gives you both the weight and amount, take the extra minute to weigh the flour instead.

More Than Baking

Sprouted-grain flours don’t have to be reserved for baking, either. Sprouted-wheat flour has a light flavor similar to regular all-purpose flour and can be used in the same ways in smaller doses. Toss a spoonful of flour into some sautéed vegetables before adding stock to create a thick, creamy sauce. Make a batter or coating to bake chicken or fish, using sprouted-grain flour in place of regular.


Socca is a flatbread, typically made in a skillet, with a chickpea-flour base. A quick-cooking bread option, socca is also gluten-free and makes a nice addition to a lunch or dinner as a side dish or to add texture to a soup or stew.

Oat flour has a sweeter flavor and is delicious when added to baked goods like muffins, cupcakes, and biscuits. The slight sweetness also makes for great pancakes and waffles, and can be mixed with whole oats, butter, and brown sugar for a fruit-crisp topping.

Corn flour, or corn masa, has sweet and savory qualities, thanks to the natural sweetness of the vegetable. Corn bread and muffins can have even more flavor when you use sprouted-corn flour in place of the all-purpose flour. For a fun twist on breakfast, substitute corn flour for half of the flour in your favorite pancake recipe and add a handful of blueberries.

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