You can make 100% Sprouted Whole Wheat Burger Buns that are light and fluffy!
In this recipe you’ll learn how to work with sprouted wheat flour to make the healthiest hamburger buns for your family.
It’s so versatile you can shape it into hot dog buns and sandwich bread too!
The thought of Sprouted Wheat Burger Buns might stir memories of disappointment, if not a solemn vow to not spend six dollars on hockey puck bread again.
Who wants a beautifully grilled burger on tough, dry bread? Not me.
But then I learned the secret to making 100% whole wheat breads so soft and delicious we buttered and ate them before they could even cool.
These buns have a rich flavor and soft texture so different from any sprouted wheat you’ll find in stores.
I just love it when good for you food tastes this good! So good, you may just grab the butter and forget the burgers. 😉
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Three Keys to Making Light & Fluffy Sprouted Wheat Buns
- Sprouted White Whole Wheat Flour. You absolutely can make this recipe with any sprouted whole wheat flour. However, I highly recommend the white wheat variety. White and red wheat have the same levels of nutrition, but white has a sweeter, mild (less wheat-y) flavor and produces a lighter texture in soft baked goods like rolls and pastries.
- Patience. The trick is to be patient during the folding process and allow the flour to absorb the liquid in the recipe, and you may need to let it rise a little longer.
- Resist the urge to to add more flour. The dough is sticky, so you’ll be tempted to overcome the sticky-ness with more flour, but if you do that the finished product will be heavier and dry. Pay close attention to whether it is “holding its shape” as described in the recipe. Once the dough slump is minimal, it’s time to switch from flour to oil.
Here’s a video demo to show you how to mix, fold, shape, and bake amazing sprouted wheat buns.
TIP: You can shape this same recipe to make sliced sandwich bread, and hot dog buns too!
How does sprouting make the wheat better for you?
- Naturally manufactures vitamin C, increases vitamin B, carotene levels, and minerals.
- Makes digestion easier because sprouting initiates the digestion process, breaking down the complex sugars, and the vitamins and minerals more bio-available.
- Improves glycemia by lowering glucose response and increasing GLP-1 response. See Study.
- Neutralizes enzyme inhibitors and reduces phytic acid (an anti-nutrient) that inhibits absorption of calcium, magnesium, iron, copper, and zinc.
Sprouted wheat is a healthy whole food alternative to eating empty white flour carbs.
Is Sprouted Wheat Flour Gluten-Free?
Sprouted wheat is NOT gluten-free. However, because of its lower starch content, some people who have been on a gluten-free diet due to gluten sensitivity have been able to eat sprouted flour. It is not appropriate for those with celiac disease.
Is Sprouted Wheat Low-Carb?
Sprouted wheat would not be included in a strict low carb diet in most cases, though some on a moderate low carb diet enjoy sprouted wheat bread for the occasional treat.
Is Sprouted Wheat Paleo Friendly?
According to Loren Cordain, Ph.D., founder of The Paleo Diet® Movement and author of the “The Paleo Diet”, one can consume sprouted grains without fear of anti-nutrients. He goes on to say while it is okay to consume sprouted grains, they are still nutritionally poor in terms of micronutrients. Leafy greens and other vegetables contribute high fiber AND a higher concentration of nutrients.
Is Sprouted Wheat Keto Friendly?
Bread is not included in a Keto diet. However, sprouted wheat bread can be included in a cyclical keto diet (CKD) and is best suited for athletes with a demanding training schedule and require the glucose for their bodies to recover and function properly.
Where can I buy Sprouted Wheat Flour?
Sprouted flours are available from numerous sources now. I’ve written about my favorite sources in my Sprouted Wheat Cinnamon Roll Recipe, including price and shipping considerations.
Can I Use Regular Whole Wheat Flour as a Substitute in This Recipe?
Yes, whole wheat flour can be substituted for sprouted wheat flour in this recipe. You will still have lighter, fluffier results using white whole wheat flour (white winter wheat) and following the methods shown in the recipe video.
Sprouted Wheat Bun Recipe Variations
Caramelized Onion Sprouted Buns boast the sweet-savory flavor of caramelized onions with a punch of poppy seeds in every bite.
Sprouted Wheat Sliders Buns are exactly half the size of our sprouted wheat burger buns—ideal for parties, kid-friendly, and they make it easy to cut carbs and portion size too.
Sprouted Rye Sandwich Buns include crushed caraway seeds in the dough and a generous sprinkle to dress the tops.
Hot Dog Buns are simple to shape from this same recipe. See recipe notes for instructions.
Sprouted Whole Wheat Sandwich Bread is as simple as forming a different shape from the same dough. See recipe notes for instructions.
Light & Fluffy Sprouted Wheat Burger Buns
- 2 cups water 110-115°
- 1 1/4 ounce package active dry yeast [2 1/4 teaspoons]
- 1/4 cup honey
- 5 1/2 cups sprouted white whole wheat flour
- 2 tablespoons melted butter
- 1 egg
- 1 egg yolk
- 2 teaspoons sea salt
- 1 egg white , reserved
- sesame seeds, caraway seed, or poppy seeds, or rolled oats , optional
- avocado oil , or extra-virgin olive oil
Using a Stand Mixer: (This can also be mixed with a spoon and kneaded by hand.)
- In the mixer bowl, sprinkle 1 package yeast over 2 cups warm water (110-115°F) and 1/4 cup honey; let stand for 5 minutes to soften and bloom yeast. While yeast rests, prep a bowl or proofing tub with a little oil for the dough in step 4 by spreading the oil in a thin layer inside the bowl.
- Using the paddle attachment, mix in 2 tablespoons butter, 1 whole egg, 1 egg yolk (reserve egg white), and 2 1/2 cups of the flour on medium-low speed until smooth. Drape with a towel and let dough rest for 20 minutes.
- Add 2 teaspoons sea salt and enough of the remaining flour (1/2 cup at a time), mixing 1 minute after each add, to form a soft, shaggy dough (up to 5 1/2 cups total - humidity can affect the amount of flour it will take). Once the dough holds it's shape (though sticky) and is stable on the mixing paddle, spread 1/4 cup of flour out on the counter and sprinkle on dough. (See recipe video for demo.) With floured hands, knead dough by folding over and turning 4 or 5 times to form a soft ball that holds its shape and no longer slumps. Scrape any remaining flour from the counter and spread 1 tablespoon of oil on the counter. Leave the dough to rest on the counter and cover with a bowl for 5 minutes. With oiled hands, fold the dough 4 or 5 times again, and cover with the bowl to rest again for 5 minutes. Repeat one more time so the dough has 3 folding processes and 3 rests of 5 minutes each. This process allows the flour to fully hydrate. TIP: Because the dough can be tacky, use a pastry knife to help the dough release from the counter rather than adding more flour, which will make the dough heavy.
- While you shouldn't need to, at this point, if the dough is still is not holding its shape and is too wet to handle, add 2-3 tablespoons more flour and complete the folding process again with an additional 5 minute rest. Otherwise, after the three folding/resting cycles, if the dough is forming a soft ball and is manageable with oiled hands, place the dough in an oiled bowl, turning over so the oiled surface it face-up.
- Cover the bowl with plastic wrap and then a towel and let it rise in a warm spot (above 70°) for about 1 1/2 hours, or until nearly doubled in bulk. (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 16 pieces on a lightly oiled surface (It is ideal to use a kitchen scale to measure the dough and then divide by 16 for the ideal weight of even bun). Shape each piece into a round, smooth ball, place on a parchment-lined baking sheet, and flatten with the palm of the hand to about 3" across (it helps to have oil on your hands when flattening the buns). It is best if the sides of the buns touch when flattened. Cover with a lightweight smooth towel, tented aluminum foil, or inverted rimmed baking sheet if the room is drafty. Let rise about 40 minutes, or almost doubled in size. (Because the dough can be tacky, avoid covering with terry cloth or microfiber cloth towels, which can "grab" the top of the dough.)
- Just before placing in the oven, brush the buns gently with the beaten egg white on all exposed sides, sprinkle with sesame seeds. Alternatively, brush with melted butter once the are baked and removed from the oven for soft, matte finish.
- Bake the buns at 375°F until golden in color 16-18 minutes, or until the interior registers 190°F using an instant-read thermometer. Cool the buns on the pan on a wire rack for 10 minutes, then remove from pan and cool completely on the wire rack. Slice once completely cooled.
- The egg wash helps the seeds to stick and give the buns a shiny crust. Brush with melted butter for a soft, matte finish.
- The weather and type of flour can have an impact on the feel of the dough and how tacky it feels. Avoid adding a lot of extra flour to the dough to make it more manageable. Instead, use a pastry knife to scrape and lift it when kneading or switch to an oiled surface and oil for your hands to manage the dough.
- For high altitude, it may take less flour and a shorter rise time, closer to 5 cups of flour and one hour to rise. Yeast breads can be sensitive to humidity, so the amount of flour will vary.