Yes, there are several brands of sprouted grain bread that are gluten-free. Sprouted grains can be naturally gluten-free, so sprouted grain breads made without gluten-containing grains like wheat, barley or rye can be gluten-free.
What are sprouted grains?
Sprouted grains are whole grains that have begun to germinate or sprout. The sprouting process starts the germination process in the grain, which activates enzymes and makes the grain easier to digest. Common sprouted grains used in gluten-free bread include:
- Sprouted brown rice
- Sprouted buckwheat
- Sprouted quinoa
- Sprouted amaranth
- Sprouted millet
- Sprouted sorghum
These gluten-free whole grains are soaked, allowed to sprout, and then dried. This helps break down some of the carbohydrates in the grains and makes their nutrients more bioavailable. The sprouting process also gives the bread a heartier texture.
Benefits of sprouted grain gluten-free bread
There are several potential benefits to choosing sprouted grain gluten-free bread:
- Higher protein – The sprouting process increases protein levels in the bread.
- More fiber – Sprouting breaks down carbohydrates into fiber, increasing the fiber content.
- Lower glycemic index – Sprouted grains have a lower glycemic index, meaning they cause a slower rise in blood sugar.
- Easier to digest – The sprouting process starts breaking down starches and anti-nutrients, making the grains easier on digestion.
- Nutrient bioavailability – Sprouting makes nutrients like B vitamins, vitamin C, folate, and zinc more accessible to the body.
For those avoiding gluten, sprouted grain breads provide a nutritious gluten-free option that is digested more slowly and contains more protein and fiber than many refined gluten-free breads.
Gluten-free sprouted grain bread brands
Some popular brands of sprouted grain gluten-free bread include:
Canyon Bakehouse
Canyon Bakehouse offers several varieties of gluten-free sprouted grain breads, including:
- 7-Grain Bread
- Cinnamon Raisin Bread
- Mountain White Bread
- Hawaiian Sweet Bread
Their breads use sprouted wheat, rice, millet and sorghum flours. They are certified gluten-free and non-GMO.
Trader Joe’s
The Trader Joe’s gluten-free sprouted grain bread uses sprouted brown rice flour along with sorghum, quinoa, amaranth and millet flours. It has a dense and hearty texture.
Manna Bread
Manna Bread offers sprouted grain gluten-free breads like their Cinnamon Raisin bread made with sprouted brown rice, buckwheat and millet. They also have sprouted grain English muffins and bagels.
Three Bakers
Three Bakers 7-Ancient Grains Gluten-Free Bread uses sprouted grains like millet, sorghum, quinoa, amaranth, buckwheat, brown rice and teff for a fiber-rich loaf.
Angelic Bakehouse
Angelic Bakehouse Sprouted Whole Grain Gluten-Free Bread contains sprouted grains like brown rice, millet, buckwheat and quinoa. They also make a sprouted rye bread.
Dave’s Killer Bread
Dave’s Killer Sprouted Whole Grain Bread uses sprouted wheat along with organic sunflower, flax and sesame seeds. While not gluten-free, some celiacs report tolerating Dave’s Killer Bread products well.
Making your own sprouted grain gluten-free bread
It is also possible to make your own sprouted grain gluten-free bread at home. Here are some tips:
- Soak grains like brown rice, buckwheat, millet or quinoa overnight to begin the sprouting process. Drain and rinse a few times per day for 1-3 days until a small sprout appears.
- Dry sprouted grains in a dehydrator or low oven until crunchy. Grind into flour in a blender, food processor or high-power grinder like a Vitamix.
- Combine sprouted grain flours with other gluten-free flours like tapioca, potato starch, gluten-free oats or almond flour in your recipe.
- Vital wheat gluten helps give structure to sprouted grain breads. Replace with psyllium husk powder or ground chia or flax seeds.
- Add a binding agent like xanthan gum or guar gum to help hold the bread together.
- Adjust moisture with non-dairy milk or water and use yeast or baking powder to leaven.
- Knead thoroughly and allow to rise for 1-2 hours for yeast breads before baking.
It may take some trial and error to get the proportions right for a hearty gluten-free sprouted grain bread.
Buying tips for sprouted grain gluten-free bread
When purchasing store-bought sprouted grain gluten-free bread, keep these tips in mind:
- Check the ingredients list for wheat, barley, rye and malt. The bread should be completely free of these gluten grains.
- Look for breads made with a blend of sprouted ancient grains like brown rice, buckwheat, amaranth and quinoa for more nutrition.
- Confirm the bread is certified gluten-free to ensure safety for celiacs. Look for under 20ppm gluten.
- Avoid breads with many gums and stabilizers. Gums like xanthan gum should not be at the top of the ingredients list.
- Choose sprouted whole grain varieties over white bread for more fiber and nutrients.
- Check the nutrition label and opt for brands with higher protein (4g+ per slice) and fiber.
- Look for minimal added sugars in the ingredients list and nutrition facts.
Storing sprouted grain gluten-free bread
To maintain freshness, store sprouted grain gluten-free bread:
- At room temperature for up 3-5 days for short-term storage.
- In the refrigerator for 5-7 days to extend freshness.
- In the freezer for 2-3 months. Thaw slices at room temperature as needed.
- Well-wrapped or in a sealed bag to prevent drying out.
- Sliced bread will go stale faster than unsliced loaves.
Avoid excessive moisture, heat or cold when storing to prevent premature spoilage. Eat refrigerated or frozen bread within several days once thawed.
Uses for sprouted grain gluten-free bread
Sprouted grain gluten-free bread can be enjoyed in many ways, including:
- Toasted with nut butter or jam for breakfast
- As a base for avocado toast or ricotta toast
- For sandwiches, burgers, paninis, French toast and bread pudding
- As croutons for salads or soups
- For making stuffing or breadcrumbs
- For bruschetta with diced tomatoes
- As platform for open-faced sandwiches and cheese boards
- For dipping in olive oil, balsamic vinegar or dunking in soup
The fiber-rich texture and nutty flavor of sprouted gluten-free bread makes it suitable for both savory and sweet applications.
Frequently asked questions
Is all sprouted grain bread gluten-free?
No, sprouted grain bread is only gluten-free if made without gluten-containing grains. Some sprouted bread contains wheat or barley, in which case it would contain gluten.
Are sprouted grain breads healthy?
Sprouted grain breads can be a healthy gluten-free option. The sprouting process increases protein, fiber, vitamins and mineral availability. Look for varieties made with whole grains without a lot of added starches or gums.
Do you need xanthan gum to make sprouted bread?
Xanthan gum or another binder like guar gum helps give sprouted gluten-free bread a better rise and texture. However, it is possible to make sprouted bread without gum or substitute with chia or flax eggs.
Does sprouted grain bread taste different?
Sprouted bread often has a heartier, denser texture and distinct nutty flavor compared to regular bread due to the sprouted grains. The flavor can take some getting used to but many prefer it over standard gluten-free bread.
Does sprouted bread go bad faster?
Properly stored, sprouted grain gluten-free bread has a typical shelf life of 5-7 days. The sprouting process does not significantly impact the shelf life compared to other gluten-free bread.
Conclusion
Sprouted grain gluten-free breads provide an appealing option for those avoiding gluten. The sprouting process increases protein and fiber compared to standard gluten-free bread. Look for varieties made from a blend of sprouted ancient grains like brown rice, millet, buckwheat and amaranth. Confirm any sprouted grain bread is gluten-free by checking ingredients and labels. With a nuttier flavor and chewy texture, sprouted grain gluten-free bread makes a fresher alternative to enjoy in all kinds of recipes.
