Sprouted Wheat Buns (updated instructions)

Sprouted Wheat Buns - Phase 3

2 cups water 110-115°
1 tablespoon active dry yeast
5½ cups sprouted wheat flour
2 tablespoons olive oil or safflower oil
1 whole egg
1 whole egg yolk
1¼ teaspoons sea salt
1/2 tsp xanthan gum
1 tsp vinegar
extra virgin olive oil

Mix the water, yeast, oil, egg, egg yolk, xanthan gum and the flour until smooth. Mix in the salt and vinegar. Mix to form a soft dough, mixing 5-6 minutes in a stand mixer or by hand. Dough will be "shaggy" and sticky as compared to white flour dough. It will not form a smooth ball. This is ok. 
On a lightly oiled surface, knead dough to form a soft ball. Because the dough can be tacky, use a pastry knife to help the dough release from the counter rather than adding flour, which will make the dough heavy. Be sure to oil your hands.

Oil a bowl with olive oil, place dough in bowl and turn over so that oiled surface is face-up.

Cover the bowl with plastic wrap and then a towel, and let it rise in a warm spot (above 70°) for 1 hour, or until nearly doubled. (The oven, with the oven light ON is a good place to let the dough rise if the room is cool.)

With oiled hands, punch down dough and divide it into desired number of rolls, on a lightly oiled counter. You can divide easily by rolling the dough into a log shape that is about 3" in diameter. Cot the log in half, then each piece in half, until you have 20 pieces. Then shape each piece into a round, smooth ball, place on a parchment-lined baking sheet, and flatten with the palm of the hand. (it helps to have oil on your hands when flattening the buns), it is okay if the buns touch. You can also place into oiled metal rings, or use a hamburger bun pan. Cover with a lightweight smooth damp towel or tented aluminum foil if in a drafty room (otherwise leave uncovered), and let rise for about 30 minutes, or almost doubled in size. (Because the dough can be a little sticky, avoid using terry cloth or microfiber cloth towels, they will stick.)

Bake the buns in a preheated 375°F oven until golden in color, about 15 to 18 minutes. Check the buns at 12 minutes. Brush the tops with olive oil as soon as they come out of the oven. Cool the buns on the pan on a wire rack for 10 minutes, then remove from pan and cool completely. Slice once completely cooled.


  1. What size "metal rings" and where can you buy them? TIA!

    1. They're English muffin rings and you can get them online

  2. Hi Carolyn,
    I've attempted this recipe twice. Both times The buns did not rise after shaping them into individual disks. The first 45 minutes and the second 1 hour it rose just fine. But not after cutting them before baking. Any thoughts? Thanks! Michelle

    1. Make sure you add the vinegar after you start mixing the dough. Any drafts or high humidity will keep them from rising the second time. Also make sure the dough doesn't sit too long after first rise. Keep a close eye and as soon as it doubles, make the buns.

      You can just mix everything together and eliminate the first rest. Sprouted wheat is very heavy. Spelt works better.

  3. Just wondering how recent these updated instruction are. I sent your original to a friend and want to make sure they have the latest.

  4. I just compared the two. The original, that I have been using, called for 1/2 flour and then rise for 45. After that remaining flour and rise. I also noticed I also noticed that salt and vinegar are the last two ingredients added. Most everything looked the same. We love the buns with the original recipe, but I'm sure you only made them better!


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