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China is credited with developing the method for germinating seeds many centuries ago. On long ocean voyages, Chinese sailors used sprouted mung beans as a source of vitamin C for preventing scurvy. Vitamin C is produced in significant quantities when you sprout seeds and many other nutrients are increased substantially including the B vitamins and carotene.
Probably the best aspect about sprouting is that it renders the grain significantly more digestible as well as nourishing.
Phytic acid and complex carbohydrate molecules which cause intestinal gas are broken down. Sprouting also inactivates aflatoxins which are carcinogens found in grains.
How to Source Sprouted Flour for Pizza Crusts
You have 3 options for obtaining sprouted flour in your home when you are ready to give it a go:
- Buy sprouted flour. Buying already sprouted and ground sprouted flour is the easiest and quickest option. See my Resources page for producers of quality sprouted grains of all kinds.
- Grind sprouted grain you purchased.  This is a good option if you have a grain grinder and want the freshest flour possible but don’t have time to do the sprouting yourself. Again, my healthy shopping guide lists vendors of sprouted, unground grains.
- Sprout the grain yourself and then grind it. This is the option that takes the most time and is the most economical. If you have the inclination to learn how to sprout yourself, you can learn what to do from the videos on sprouting flour I have filmed.
I would suggest that sprouted flour pizza crust be your first dish to try.  Making sprouted flour pizza crusts is easy, and it is fun to work the dough with your hands.  The kids can get involved with this task when you make pizza for dinner.
With all the toppings on top of the savory sprouted flour pizza crust, the slightly different but very enjoyable taste sprouted flour imparts to the grain will be less noticeable and easier to get used to for young eaters who notice any and all differences at the dinner table!
Sprouted Flour Pizza Crust Recipe
Backside Bonus: Sprouted flour is much more filling that unsprouted flour, so don’t be surprised if you can only eat one or two slices of sprouted flour pizza where you could eat more with an unsprouted crust!
If you would like to try other healthy pizza crust variations, this grain free recipe for almond meal pizza crust is delicious and simple to make. Just be sure the almond meal is properly prepared to reduce the digestive risks from anti-nutrients.
Or, you can try coconut crust pizza, which is also grain free. No special preparation is required for the coconut flour.
If you are simply avoiding wheat, try this recipe for gluten free pizza crust instead.
Tip: This healthy pizza makes a great lunchbox item that most everyone will enjoy!
Sprouted Flour Pizza Crust
Easy to make sprouted flour pizza crust recipe to add nutrition and digestibility to your homemade pizza. Makes 2 - 13" pizza crusts.
Ingredients
- 2 cups sprouted flour
- 1/2 cup parmesan cheese shredded
- 2/3 cup whole milk
- 1/4 cup expeller pressed coconut oil
- 2 Tbl extra virgin olive oil
- 1 tsp dried basil
- 2 cloves garlic crushed
- 1 tsp dried oregano
- 1 tsp onion powder
- 2 tsp aluminum free baking powder
- 1 tsp sea salt
Instructions
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Preheat oven to 425 F/218 C. Mix all sprouted flour pizza crust ingredients in a bowl with your hands until the dough pulls away from the sides of the bowl. Gather dough together with your hands and press into a ball.
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Knead dough in bowl 10 times to make smooth then divide dough in half. On lightly floured surface roll each half into a 13 inch circle. Place on pizza pan (use parchment paper to cover if you have only aluminum ones). Turn up edges 1/2 inch and pinch.
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Brush circles with 2 Tbl of olive oil.
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Bake sprouted flour pizza crusts for 10 minutes. Remove from oven and add add desired toppings. Try this easy, no cook pizza sauce. Bake for 5-10 minutes until it looks done.
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Serve and enjoy!
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Refrigerate any leftovers you may not have used. This pizza crust will last for several days in the refrigerator, and you can even freeze it if you desire to make pizza at a later date.
Looking at this recipe, I thought it might work well for my Crazy Bread knock off. I used to make a pizza dough and then pat it out into a circle, but not really thin. I’d brush it with quite a bit of oil and sprinkle it with Parmesan and garlic salt. Run a pizza cutter over it and then let it rest a few minutes before you put it in the oven. Or you can do it the way Little Ceasars does and sprinkle with the cheese just as it comes out of the oven. Actually half Romano and half Parmesan is even better.
I tried this tonight, and my kids liked it.
Questions:
1. The dough was super sticky. Did I do it wrong, or is that how it was supposed to be? I added extra flour.
2. How long does it take to dry the sprouted berries? I dried them about 1/2 day at 100 – 150 F, but they still felt humid and gummed up my mill. Is 200 F too hot? My oven doesn’t go below that without constant tweaking.
Thanks.
Hi. I can’t access any of your resources categories. When I click on any of the categories, nothing happens. Is there a “trick” I’m unaware of?
Thanks for your time.
W. Samuel
I saw someone asked the question if this was a recipe someone with Celiac can eat, but I am wheat intolerant (not gluten). Do you think the sprouted flour would be okay?
This recipe sounds yummy. What flour is your favorite one to use?
I really want to sprout some too! And wonder whether you could share any good bread recipe using sprouted flour? I’ve been baking sourdough spelt bread using store bought flour but would love to be able to bake sprouted “sourdough” bread. I presume you don’t have to ferment the dough as long? I usually leave it over night … Thanks a lot! I’m in Uk:)
Found this one- is not a yeasted bread
Blog.grasslandbeeg.com/bid224871Sprouted-Bread-Recipe
Oops- should have been “beef”
Sorry
I just found sprouted flour and sprouted rice at the Whole Foods near me. Not cheap, but first I’ve been able to buy it locally!
Huge huge hit tonight!!! I warmed the crust up some in the oven and it rolled out perfectly. All kids (under age 7) loved it & my husband said this should be the go to pizza crust. I did use a locally made pizza seasoning plus extra garlic instead of the herbs, but it’s basically those herbs anyway. 🙂 Great to know I can still have pizza even if I forget to feed my sourdough starter. Thanks, Sarah!!
Mary,
What flour did you use? I make homemade pizza all the time and want to try the recipe.
Boo! My family did not like it tonight! I was the only one (big sigh). I’ll try another.
In the past, we’ve bought sprouted pizza crust at a local farm store, but its really expensive so I’ve been trying to learn to make it at home.