This sprouted bread used whole sprouted wheat berries to make a living manna bread! With just two main ingredients, sprouted wheat and sea salt, this is bread at its most simple and nutritious. Make a sweet or savoury version.

While you may look at these slices and think "how can I make this into a sandwich?", you probably can't. While the slices are small, they are packed with nutrients and fibre and will keep you much fuller than four slices of the store-bought stuff.

For some more healthy vegan bread recipes, try my gluten-free millet bread made with sourdough, protein bread, or grain-free buckwheat bread.

Two slices of toasted sprouted bread on a plate with butter and jam.
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This recipe needs two main ingredients: wheat berries and sea salt, both easy to find (look for the wheat at bulk food stores). With the addition of cinnamon and raisins, it turns into the ideal breakfast toast bread.

Sprouted bread ingredients with labels.

Ingredient Notes and Substitutions

  • Grains: standard wheat berries might be easiest to find, but you can also make this with spelt or rye grains instead with no changes to the recipe needed. Or try a mix!
  • Add-ins: the recipe card calls for cinnamon and raisins, but you could use other spices or dried herbs to make any flavour you like.

How to Make Manna Bread

Sprouting wheat, steps 1 to 4.

Step 1: measure out the wheat and add it to a large jar.

Step 2: cover with water and let it rest overnight.

Step 3: drain, rinse, and drain again, then leave upside down to sprout.

Step 4: rinse a couple times a day until the berries have sprouted.

Manna bread steps 5 to 8.

Step 5: add the sprouted wheat, salt, and add-ins to a food processor.

Step 6: blend until fairly smooth and very sticky.

Step 7: transfer the dough to a tray and shape into a loaf. Add any toppings now.

Step 8: bake at a low temperature for three hours (see below for dehydration tips).

Top Tips

  • Use whole grain: Use whole wheat grain, also referred to as berries. You can often find them in bulk sections of natural grocery stores. You don't want them to be crushed or broken, as those will not sprout.
  • Make sure it's well mixed: whole pieces of grain will be crunchy after baking, so be sure to mix very well before forming into a loaf.
  • Dehydrate it: split the recipe into two loaves, then dehydrate in your dehydrator at the highest temperature (make sure to use a liner on the trays) until it's dried out and ready to slice.

How to Store

Storage: keep the bread in a sealed container in the fridge for up to a week. I don't recommend storing this at room temperature.

Freezing: because this is an time-intensive recipe, I recommend making a large batch (double or triple) and freezing cooked, cooled loaves in a freezer bag for several months.

Sliced manna bread, top down view.


Why aren't my wheat berries sprouting?

If your grains don't sprout there are two things which could be the problem: 1. the wheat is old. in this case use fresher wheat or 2. the wheat is damaged. You want to use whole wheat berries here. If they are broken or the germ is damaged, they won't sprout. Look for intact wheat berries.

What is sprouted bread or manna bread?

It's a recipe based on ancient versions of early bread, made with only sprouted whole grains and no sugar or yeast. Basically this sprouted bread is made only from sprouted wheat berries (the entire grain - bran, germ, and endosperm) with a little bit of salt and some raisins for flavour.

Is sprouted bread healthier than sourdough?

Both breads are easier for most people to digest than standard yeast and white flour bread, and sprouted bread contains higher amounts of fibre and protein than most sourdough bread recipes.

Top Your Bread

If you make this Sprouted Grain Bread or any other vegan bread recipes on Wholehearted Eats, please take a moment to rate the recipe and leave a comment below. It’s such a help to others who want to try the recipe. For more WHE, follow along on Instagram or subscribe for new posts via email.


Two slices of toasted sprouted bread on a plate with butter and jam.
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4.57 from 95 votes

Sprouted Wheat Bread (Manna Bread)

Sprouted wheat manna bread, also known as essene bread. Just two ingredients is all it takes to make this classic healthy sprouted bread. While this bread does take about three days to prep and make, it comes together with very little work. I’d recommend making a couple of loaves at a time and popping extra ones in the freezer once they’re cooked. Below I’ve included the ingredients to make a sweet loaf. If you’d rather have a savoury slice of toast, skip the raisins and cinnamon, and feel free to add spices, dried herbs, or chopped nuts once the mixture is pureed.
Prep Time15 minutes
Cook Time3 hours
Resting Time2 days
Total Time2 days 3 hours 15 minutes
Servings: 12


  • Measuring cups and spoons
  • Baking sheet
  • Cheesecloth or milk nut bag or sprouter
  • Food processor


  • 2 cups wheat berries or spelt or rye
  • 1 teaspoon sea salt
  • ½ cup raisins
  • ½ teaspoon cinnamon



  • Add the wheat berries to a large jar and fill it with water. Let them sit in the water overnight on the counter. The next day, drain the water and cover the top of the jar with cheesecloth or a milk nut bag. If you have a spouter, you can use that too. Just note that the wheat will double in size, so make sure you have a big jar.
    2 cups wheat berries
  • Once the jar is covered with a breathable lid, rinse the sprouts again, and leave them in upside down in a dish to drain (at around a 45-degree angle). Give the sprouts a rinse twice a day with fresh water. Drain the excess water off each time and leave them to drain fully in the dish.

Checking Sprouts

  • Around the second day the wheat should have sprouted (it can take a little longer depending on temperature) and the sprouts should be as long as the kernel. This is as long as you want the sprouts to get. Any longer than this the sprouts have the risk of tasting bitter and green. Try to keep an eye on them, they grow fast.
  • As soon as your seeds are as long as the grain, you can begin making the bread. If you don’t want to make bread ASAP, the sprouts can be stored in the fridge for a couple of days. They will continue to grow in the fridge, so keep an eye on them (I’d give them a day or two in there at max).

Making Bread

  • Rinse the sprouts one last time and drain them well. Combine them in a food processor with the salt, raisins, and cinnamon. Puree the mixture until a coarse dough forms. I stop pureeing as soon as the dough begins to form a ball.
    1 teaspoon sea salt, ½ cup raisins, ½ teaspoon cinnamon
  • Grease your hands well and on a parchment-lined tray, form the dough into a loaf shape – around 12 cm wide and 22 cm long (or 5x9 inches) and around 4 cm tall (1 ¼- 1 ½ in.). If you make it thicker than this, it might not dry out correctly.
  • Bake at 120°C (250°F) for three hours. Let the bread cool before slicing. Because of the lack of preservatives, this bread is best wrapped and stored in the fridge.


Serving: 1g | Calories: 159kcal


  1. I would like to try your recipe for manna bread but I do not have a dehydrator, which is mentioned in the Top Tips section. Is there another way to dehydrate the loaf?

    Thank you!

    1. Hey Brigid, no problem——the instructions in the recipe card have the loaf baked in the oven 🙂

  2. Back in the early 80's, when I was young and living in a cabin with no electricity, I bought Essene bread from the food coop, and loved it. I think it had raisins and caraway and flax seeds in it. After that I used to make it and grind it up with a meat grinder. I am just now making it for the first time in decades. I think Essene turned into Manna bread. I wasn't able to find an ingredient list for the one I ate back then, but it was delicious.

  3. I can't wait to make this bread. I used to buy it at a local health food store, but they don't carry it anymore. I found the company on line . Shipping in exhorbantly costly, 50.00. to 100.00, the bread is frozen and not packed with dry ice, there is no guarantee it will arrive in time to be edible. Thank you for this recipe, I have been craving this bread for a long time.

  4. Seriously amazing. Full of flavour, moist and wholesome. Added a cup of green lentils and half a cup of quinoa - all sprouted too. Really delicious and the kids love to snack on it with a drizzle of honey on top. Thank you!

  5. Hi Sophie,

    Thanks so much for this recipe and your site- I love it!!! I am making this for the first time and wondering if I soaked the wheat berries too long (around 24 hrs). Since then I’ve been following your directions (rinsing twice a day and draining for 2 full days now). I don’t see any sprouts yet. It’s super hot here in the East coast and the a/c is cranked up! Could the a/c be causing the sprout delay, or oversoaking? I’ve also tried to sprout some Farro, but also no sprouts yet (although the Farro still appears whole, not “puffy” like the super-soaked wheat berries). Finally, if these don’t sprout can I still use them in this recipe
    or something else?

    Thanks for your help!

    1. Hi Gretchen, from my experience 24 hours shouldn't be too long. For a grain to sprout, you want to make sure it still has the endosperm and bran on it, otherwise, it won't germinate. I am not sure if Farro does still have this (I know barley and other grains don't) That might be worth checking. But, yes, so long as the grain is soft and puffy you can use it. I don't think the AC will be a factor.

      hope that helps, Sophie

  6. This looks amazing!
    I used Anita's sprouted while wheat flour to make my foccacia bread and after letting it sit for a couple of hours it gets sticky and galls apart.
    Should I be mixing it with another type of sprouted flour alternative?

  7. Thanks for this recipe! I love manna bread but recently moved to a smaller town and can't really find it anymore. I'm gearing up to try your recipe soon. Do you think I could sub buckwheat berries in for the wheat?

    1. Stephanie, if you are in Canada I can recommend ordering sprouting seeds, including several wheat varieties, from Mumm's Sprouting Seeds, a company based out of Saskatchewan. They are organic, and shipping is free if you spend $25.

  8. Hi Sophie,
    I have just made this essene bread with spelt. It was a perfect recipe and is utterly delish. Thank you so much for sharing your recipe.

  9. Hi Sophie, Thanks for sharing! Okay, you may have already answered this in a previous email but I am confused. What do you mean by "leave them in an upright dish to drain (at around a 45-degree angle)". The wheat berries are in the jar with a cloth or breathable lid and I have them upright in a dish but place the dish at a 45 degree angle? Or do I turn them upside down so they can drain? Can you send me a picture?! I would really appreciate it!
    Thanks again,

  10. Hi Sophie. This recipe sounds very delicious and nutritious. I do have a question. Do you soak the raisins first?

  11. Thank you so much for your such a prompt reply, Sophie, I looked through so many sites, some recommend dry after soaking until only damp, I tried this, and the texture was too dry, did not have texture nor cake texture, and I had some berries in it, then I tried to put through food processor right after I took berries after soaking for two days, and they came out nice with long tales, but the texture was too wet after grinding for 5 minutes with dates in it, I have a very good and fast food processor, I baked it at 220 temperature, did not use my dehydrator, kept it for 2 hours, I made not bread loaf, small bagel size loaves. I put them in the refrigerator and now they are hard outside and soft inside, they do not taste like real Manna bread I bought from the store. I live in Valencia, Ca Thank you very much

  12. Hi there, I am desperately trying to make a good manna bread, that tastes like bread, but it comes out either too wet or too dry.
    Do not know what is the problem, one time I dried it almost completely, another time I used it wet, but the texture of the bread was too goo·ey, or too dry. In both cases, it did not taste like bread. Do I need to dry it completely? What is the process of making manna from start to bottom? Will appreciate

    1. Hi Valentina! When you say you made it before, did you make this recipe? I find that the bread is moist, but not gooey. Where do you live? I live at sea level, so if you live in a high altitude, you might need to adjust your oven temperature. Let me know 🙂

  13. Yes do try olives. The natural oils add moisture and a gorgeous texture. I might try adding a few sundried tomatoes too next time. I don’t have any fresh herbs to try at the moment but plan to get some in. I love basil and coriander.

  14. I’ve just made a 1/2 size loaf of this using olives instead of raisins and some herbs instead of cinnamon. I wish I had made a full size loaf. ! I only have a tiny food processor so will have to try blending the full quantity in batches next time and mixing it all together by hand at the end. I didn’t process too much as I wanted a chunky texture, so the bits of olives are still discernible. I used my dehydrator. It’s lovely.

    1. Hi Helen,
      lovely! I am so happy you enjoyed the recipe, and I love the savoury addition. I must try that! 🙂

  15. Hm but what's the point in cooking it and killing all the enzymes? I'm looking for a tasty recipe but for a truly raw essene bread. I guess I'll try your the ingredients you propose but I'll dry it instead of baking. Thanks anyway

    1. Hi Raf. Personally, I like the taste and texture of the bread (and still think it is more nutritious than eating flour), plus I like the idea of accessibly (not everyone has a dehydrator). But if you are wanting a truly raw bread, you can pop this loaf into a dehydrator. You'll probably want to divide the mixture into smaller loaves (so it will dry evenly) or try drying the mixture in sheets like a cracker. Best of luck!

  16. Hi Sophie!

    I love your page, wonderful info and such great energy!

    Is it possible to use my Vitamix instead of a food processor? I really want to try this but I do to have a food processor at the moment. 🙂

  17. Made my first manna. It's freezing in NYC and my apartment is not temperature controlled. Sprouting took 2 extra days with the help of a microwave heat pad. Since some probably never sprouted, I will have run the food processor a bit more next time. The raisins added a lovely sweetness... those raisin haters will never know. Delicious even before it cools!

    1. Hello Susan! Yes, you can totally add carrots. Personally, I'd stick to 1/2 cup ish and be sure to squeeze out as much of the juice from the grated carrots as possible (to prevent a wet loaf). I'd love to hear how it turns out 🙂

      1. Hi Sophie. This recipe sounds very delicious and nutritious. I do have a question. Do you soak the raisins first?j

  18. I remember making manna bread once...time maybe to give it another go with your recipe. I'm just terribly guilty of eating entire loafs of the stuff... in a single sitting (oh yeah). Also, I love spying all the pretty treasures in your photos 🙂

    BTW, great links...and LOL to Ina and Stephen.

    1. I too have been known to eat entire loaves of things in one sitting - there is just something about fresh bread that's so morish! Can't stop wont stop 🙂 I'm so happy to hear you like the post and seeing into our little home! I have to admit, I'm pretty bad for collecting too many treasures. xox

  19. I do love manna bread. I do however, always wish the slices were just a touch bigger 🙂 I used take home the banana manna from the health food store I worked at when it was freezer burned - those were the good days! I relate so much to what you said here sophie, being a baker as well (well not professionally anymore but maybe again one day) I have a deep deep love affair with wheat. I guess it all started in France, but now I just can't imagine being in a home where there isn't a loaf of bread around. It gets such a bad rap, poor gluten, but there are so many delicious and nutritious ways to prepare it. It all comes back to basics, I think I watched the 'air' episode of COOKED more times than I can count. I could go on and one, but just want to say thank you for this recipe and thank you for standing up for grains in all their glory. big love xx

    1. I love it, Jodi! I've had friends who've worked at health-food shops and I always envied the expired yogurt and treasures they got their hands on. I'd be all over that banana manna bread! I too feel bad for gluten. When I used to work at an organic bakery in Victoria, people would come in looking for gluten free bread and I'd always ask them about it and the reasons why. Then I'd show them the loaf of naturally leavened bread made out of stone milled flour, grown less that a 30 minute drive away, and they'd be like 'no' - and go buy something with weird gums and stabilizers in it. And I be 'but this has four ingredients and one is water!' - lol

      It's truly a shame people have been made to fear wheat, when it's just modern processed food they should fear.

      And yes!!! So much love for that episode of COOKED! Also, the first few minutes of the Nancy Silverton episode of Chefs Table is pure gold. I could watch people make sourdough bread for hours and hours and never tire of it . xox <3

    1. Awe, so happy to hear so, Kankana. Baking with sprouts is a little strange at first but really fun once you get the hang of it. 😉

  20. I LOVE Ezekiel bead - the Genesis to be specific! I've had numerous failed attempts at making a sourdough starter so maybe something like this would work better for me! I love how dense and seedy this bread looks. Have you only ever tried this with wheat berries? I'm thinking it would, but I'm curious to know if you've tried any other wheat variety or whole grain.

    1. Yay for Ezekiel bread! So much love for it! Yes, I have made this bread with other grains, mainly spelt but also with with emmer before. I think you could even add a couple of Tbsp. Soaked buckwheat or millet too. I'd love to know if you give it a go xox <3

  21. Oh I used to eat this bread when I was living in France years ago! Thanks so much for sharing 😀

    1. I'm so happy to hear you like the post, Valentina! Living in France?! That sounds like an amazing experience. I hope this loaf can live up to it's French counterpart 🙂

  22. This bread looks stellar! So into it. I loved your links this week. I totally feel that article about the phrase "clean eating." I've always felt that terms like "clean" "cleanse" and "detox" are just used as another way to make women feel as though their bodies are somehow dirty or wrong. I totally get eating foods that are going to heal and make your body feel great, but those specific words always make me shudder a little. It is such a personal thing and those words feel like a universal prescription that is being sold to us. UGH. Thanks for sharing, Sophie! <3

    1. Oh, I'm delighted to hear you like the links, Maya! Yes! Detox is one of my least favourite words of all time. And you're so right that all the words assume that some sort of lineal scale running bad to good exists. Enough of this food guilt! xox Happy weekend to you, buddy

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