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.


Posie grew up on a farm in Maryland and spent her summers in Vermont. As an editor for King Arthur and Sift magazine, she feels lucky to bake every day and connect through writing. She loves homemade bread warm from the oven, raw milk cream, ...


  1. V

    Amazing, I use this to make roti all the time. A family favourite is to top a hot roti with butter, sprinkle with a little coconut sugar, roll and enjoy!

  2. 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

    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

    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

      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

      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

  3. 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!)


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