Sprouted Wheat Flatbread: A Nutritious, Simple Recipe

As a serious fan of pitas, tortillas, and wraps, one of my best baking discoveries lately is sprouted wheat flatbread. I could easily make a meal of puffy white pita bread dipped in hummus. Or a soft corn tortilla stuffed with pulled pork and crunchy vegetables. These sorts of breads all fall into the “flatbread” category, although some are leavened (with yeast, like pita) and some are not.

Add some nutrition to your next flatbread recipe with sprouted wheat flour. Click To Tweet

Unleavened flatbreads are a wonderful thing to master as a baker: They’re quick and simple to make, require no rising time, and roll out easily. Despite the lack of effort they require, they deliver impressive results. You can mix up a batch of flatbreads in under 20 minutes! And they taste fantastic hot off the stove.

Sprouted Wheat Flatbread via @kingarthurflour

While tortillas, pitas, and other flatbreads made with white flour are delicious, I’ve been searching for something more nutritious. Swapping whole wheat flour for the white flour can potentially yield dense, leaden flatbreads, as you may have discovered in the past. That’s why today’s sprouted wheat flatbread recipe is such a revelation: tender, light, and nicely pliable.

What is sprouted wheat exactly? Our sprouted wheat flour is made from white whole wheat berries that are misted with water and allowed to sprout briefly, before being dried and milled into a fine flour. Sprouting the wheat berries helps to unlock their nutritional benefits, and improves digestibility. (That’s what we call a win-win!)

Sprouted Wheat Flatbread via @kingarthurflour

You can use sprouted wheat flour just as you would whole wheat flour in any of your favorite recipes. Because we use white whole wheat instead of a more traditional red whole wheat, our flour has a creamier, milder taste that works nicely in both sweet and savory recipes. Read more about the flour (and get more recipe inspiration!) in our complete Sprouted Wheat Guide.

How to make sprouted wheat flatbread

Simply whisk together:

1 cup sprouted wheat flour
1/4 teaspoon salt

Next, add:

1 tablespoon vegetable or olive oil
6 tablespoons hot water

Stir it all together until you have a soft, elastic, and slightly sticky dough. Knead the dough for at least a minute, until it’s smooth. You can do this by hand on a lightly floured surface, or in your stand mixer using the dough hook.

Divide the dough into six even pieces, and roll them into balls. Cover the dough balls and let them rest for 15 minutes. Once the dough has rested, preheat an electric griddle to 375°F, or set a heavy-bottomed skillet over medium heat.

Sprouted Wheat Flatbread via @kingarthurflour

Roll each dough ball out into a thin circle, about 6″ in diameter. Lightly oil your cooking surface, and add one dough circle at a time, cooking the flatbread for about 30 seconds until it’s browned and golden. Flip the flatbread over and cook for another 30 seconds.

Tip: If your flatbread starts to puff up, use a broad spatula to press it down lightly, keeping it flat.

Once all your flatbreads are cooked, serve them immediately. You can keep them for later and heat them up briefly in the oven (or on the stovetop) before serving, but they’re best when warm.

Sprouted Wheat Flatbread via @kingarthurflour

Use them as you would a tortilla or wrap; the possibilities are endless! Here are some of my favorite ways to enjoy our sprouted wheat flatbread — but I’d love to hear yours in the comments!

Sprouted Wheat Flatbread via @kingarthurflour

  • Fill with pulled rotisserie chicken, Caesar dressing, and chopped romaine lettuce
  • Top with sautéed kale with garlic, and blistered cherry tomatoes
  • Serve with sliced flank steak marinated in garlic and lime juice, and chopped pineapple
  • Spread with peanut butter and jelly
  • Get decadent for breakfast and lightly fry a flatbread in butter, then shower it in cinnamon sugar for a riff on French toast
  • Slather a thin layer of Nutella on a flatbread, top with sliced fruit, and roll up into a crêpe-like shape
  • Spoon tomato sauce over a flatbread, top with fresh mozzarella cheese and torn fresh basil, and broil briefly for a quick pizza
  • Make quick “pita” chips: Cut the flatbread into triangles, drizzle with olive oil, and sprinkle with spice (I like za’atar spice, Vermont cheese powder, or everything bagel topping). Bake at 350°F until golden.

Please read, bake, and review our recipe for Sprouted Wheat Flatbread.

Print just the recipe.


  1. millie bonazzoli

    thank you for making sprouted wheat flour, it’s more nutritious, but if I buy it, does it spoil more quickly?

    1. The Baker's Hotline

      Millie, there will be a best by date printed on the bottom of your bag of flour to help guide your usage (about one year after milling). You can also store your flour in an airtight container in the freezer to help extend the shelf life. Happy baking! Kye@KAF

  2. Catherine

    A perfect, simple flatbread recipe! Straightforward, fast. I tossed a few thyme leaves onto the board when I rolled out.
    I am wondering if the unrolled dough balls can be kept in fridge for a day or so, and rolled out and griddled when needed?

    1. Posie Harwood, post author

      I’d recommend not making them in advance, only because the dough can dry out quite easily. But they take just a few minutes to throw together! -Posie

  3. MB Cahill

    This is very similar to Msamen, a Moroccan bread . They are beautiful and lovely with honey and warmed butter

  4. Donna

    Yes recommend don’t put dough in fridge it’s so straight forward it’s going to the kitchen for a glass of water grab a glass pour the water and drink. Love it I make this morning for my family they love it I’ll make it again .

    1. The Baker's Hotline

      Sure thing, Corlan. Let us know how you like them when you give them a try! Mollie@KAF

  5. Priya

    This recipe is so much similar to the Indian Paratha / Chapati. I like the use of sprouted flour instead of whole wheat flour, will give it a try.

    1. The Baker's Hotline

      Ruth, we haven’t played around with a gluten-free conversion to this recipe ourselves, but we suspect you’d also need to add some xanthan gum if you’re using our Gluten-Free Flour. You might also consider making our recipe for designed-to-be Gluten-Free Tortillas instead. Mollie@KAF

    2. Ruth

      So what’s the deal with Xanthan gum? I’ve done some research & not convinced it is a healthy additive.
      Thank you

    1. PJ Hamel

      Colleen, I think sprouted wheat flour would transition to lefse very well. Try this lefse recipe, substitute sprouted wheat, and let us know how it goes, OK? PJH

  6. Katelyn G

    Hi, I’m a college student that doesn’t have the means to buy fancy flour (some day!). Could this be made with all-purpose flour or will it not turn out the same?

  7. Caitlin

    Please give us a gluten free flat bread recipe. I’ve had so many gluten free foldable cardboard ‘flats!’ I would also dearly love a recipe for a small (individual) thick pan pizza crust! Again, those available in the grocery stores and at pizza restaurants are thin large cardboard disks! Thank you (and I so enjoyed my visit to your store!)

    1. The Baker's Hotline

      Thanks for your interested in baking with our Sprouted Wheat Flour, Ellen! It is for sale right on our website as well as in grocery stores nationwide. To find potential nearby carriers, just select your desired product and enter your zip code into our store locator tool. Mollie@KAF

    1. The Baker's Hotline

      Mindy, feel free to use 1 tablespoon of melted butter instead of oil in this recipe. You can also omit the fat entirely if you like, but the dough will be slightly less tender. Either option will work well. Kye@KAF

    1. The Baker's Hotline

      You sure can, Pam! Just melt your 1 tablespoon of coconut oil before adding it in with the other ingredients. Happy baking! Kye@KAF

    1. The Baker's Hotline

      Terri, per 30g serving, the Sprouted Whole Wheat has 21g of carbs, while our All-Purpose Flour has 23g and Bread Flour has 22g. To see a full nutritional breakdown for any of these products, please click on the “nutrition + ingredients” button just below “add to cart” on the product page (like this one). There you’ll be able to see total sugars, carbohydrates, calories, and more. Mollie@KAF

  8. Sylvia Keeler

    Did these reviewers actually make this? Was a tremendous flop for me – followed recipe and it never came together and even when added a bit more liquid wasn’t successful – won’t be saving this recipe!

    1. MaryJane Robbins

      Hi Sylvia,
      I’m sorry to hear that you had trouble with the recipe. Please do give our hotline a call and we’ll be happy to help troubleshoot. MJR@KAF

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