Short answer: soak ½ cup of wheat berries for 8 to 12 hours. Drain them into a jar, then rinse and drain twice a day. Use them in 1 to 3 days, when tails are about as long as the grain or shorter. For bread or flour, use them as soon as tiny tails show. Sprouted wheat still contains gluten.
What are wheat sprouts?
Wheat sprouts are whole wheat berries (Triticum aestivum) that have just started to grow. They're soft, chewy and slightly sweet. The Whole Grains Council treats sprouted grains as whole grains when sprouting is kept short.1 Sprouting.com gives wheat 1 to 3 days as sprouts and 8 to 10 days as wheatgrass.2
How to sprout wheat berries
- Day0
Soak
Rinse ½ cup of wheat berries and soak in cool water for 8 to 12 hours.
- Day0–2
Rinse and drain
Drain into a jar with a mesh lid. Rinse and drain twice a day.
- Day1–3
Use
For bread and flour, use them when tiny tails appear. For salads, let tails grow to about the length of the grain.
Uses for wheat sprouts
| Use | When to stop sprouting | Guide |
|---|---|---|
| Sprouted bread | Tiny tails (day 1–2) | Sprouted bread |
| Sprouted flour | Tiny tails, then dry | Sprouted wheat flour |
| Salads, porridge | Tails as long as the grain | Cook or toast lightly |
| Wheatgrass | Sow on soil | Wheatgrass |
Problems and fixes
| Problem | Likely cause | Fix |
|---|---|---|
| Sour smell | Over-soaked or warm room | Soak no longer than 12 hours, rinse often |
| Tails too long | Left too long | Use at day 1 to 2 for baking |
| Few sprouts | Old grain | Use fresh grain sold for sprouting |
Tips for sprouting wheat
- Soak 8 to 12 hours in plenty of cool water.
- Drain well. Wet grain sours quickly.
- Use early for baking. Tiny tails are best for bread and flour.
- Keep it cool. In hot weather, rinse three times a day.
Storing
Refrigerate wheat sprouts and use them within 2 to 3 days, or dry them for flour.
Safety
Sprouted wheat contains gluten, so it isn't suitable for people with celiac disease. As with all sprouts, the FDA says higher-risk groups should not eat them raw, and Health Canada advises everyone to cook sprouts.34 Baking bread and drying flour cook or dry the sprouts.
Wheat FAQ
How long does it take to sprout wheat?
About 1 to 3 days after an 8 to 12 hour soak. For bread and flour, many bakers use wheat as soon as tiny tails appear.
Is sprouted wheat gluten-free?
No. Sprouted wheat still contains gluten. It's not safe for people with celiac disease.
What can I make with wheat sprouts?
Sprouted bread, sprouted flour, salads, porridge and granola. Let them grow on in soil and you get wheatgrass.
What's the difference between hard red spring and winter wheat?
Both sprout well. Hard red spring wheat is higher in protein and popular for bread. Hard red winter wheat is a little milder.
Can you eat raw wheat sprouts?
Many people do, but cooking, toasting or baking them is safer. The FDA and Health Canada advise caution with raw sprouts.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Oldways Whole Grains Council. Definitions of Sprouted Grains. Link
- Sprouting.com (Mumm's Sprouting Seeds). Product pages: days to sprout, soak time and yield for each seed. Link
- U.S. Food and Drug Administration. Selecting and Serving Produce Safely. Link
- Health Canada. Food safety tips for sprouts. Link
