Ezekiel Bread Benefits and Recipe

Ezekiel bread is a high-fiber, flourless alternative to traditional white bread. It’s made with sprouted whole grains, which are more nutritious than the refined carbohydrates found in processed foods. I have created this article on making your own Ezekiel bread out of ingredients that you probably already have in your kitchen.

Ezekiel Bread is a type of bread that was first made by the prophet Ezekiel. Since biblical times, it has been around, and it is still used today as a staple food in many cultures. The ingredients list for this bread includes flour, yeast, honey, salt, and water. You will need some time and a baking stone or baking sheet to make this bread.

What kind of bread is the healthiest to eat? Ezekiel bread may be a healthier option than your current favorite loaf, depending on your health state, health objectives, and dietary sensitivities.

Ezekiel bread is a form of sprouted grain bread made using typical soaking, sprouting, and baking processes. These techniques have been used for a good reason for thousands of years. Growing entire grains, lentils, and seeds are used to make Ezekiel bread.

Unlike most other commercial bread, most variants have no added sugar, preservatives, or artificial substances.

Why is Ezekiel bread good for you? Ezekiel bread nutrition is higher in protein, fiber, and absorbable vitamins and minerals than loaves without sprouted grains. It also includes less potentially dangerous anti-nutrients, like phytic acid, and maybe gluten-free.

What Is Ezekiel Bread?

Ezekiel bread is a sourdough bread made with sprouted grains. It gets its name from a dish based on a Bible passage, making it one of the top 10 Bible foods. “Ezekiel 4:9 products are produced in the manner of the Holy Scripture text Ezekiel 4:9 to offer unequaled honest nourishment and pure, delightful tastes,” says one manufacturer, Food For Life.

Organic sprouted wheat, filtered water, organic malted barley, organic sprouted rye, organic sprouted barley, organic sprouted oats, organic sprouted millet, organic sprouted maize, brown rice, fresh yeast, organic wheat gluten, and sea salt are typical Ezekiel bread components.

Is Ezekiel Bread gluten-free?

Gluten-free diets are pretty popular these days, and gluten-free items can be found all over supermarket shelves. On the other hand, Ezekiel bread isn’t gluten-free since it’s produced with sprouted ancient wheat grains, barley, and rye, all of which contain gluten protein.

This is one of the key reasons why it is not advisable for everyone to make Ezekiel bread a regular part of their diet. While soaking and sprouting wheat goods, as well as gently boiling them, may lower gluten content, they can’t eliminate it.

According to a new study, it’s better to eliminate gluten-containing grains and items in the diet if you have a bad reaction to it, even if you don’t have celiac disease. Irritable bowel syndrome (IBS) and other kinds of digestive pain may find it challenging to consume a high fiber and seed content in whole grain bread.

Whole Wheat vs. Ezekiel Bread

Ezekiel loaves are not sprouted is one of the most significant distinctions between them and regular whole wheat bread. As a result, un-sprouted bread may contain less accessible nutrients, maybe more gluten, and be more challenging to digest for specific individuals.

Don’t be deceived by the “whole grain” designation on today’s wheat loaves; most of them are highly processed. Many items with such labeling are nevertheless high in empty calories and lack nutritional value.

Excessive consumption of refined grains may cause excessive amounts of specific substances that might harm your metabolisms, such as gluten, starch, and phytic acid.

Nutritional Information

One slice (approximately 34 grams) of Ezekiel 4:9 Sprouted Whole Grain Bread, according to Food For Life, one of the most popular varieties of Ezekiel bread, contains roughly:

  • Calorie Count: 80
  • Carbs: 15 g
  • Protein Content: 4 g
  • Saturated Fat: 0.5 g
  • Fiber: 3 g
  • Iron: 0.7 mcg (4 percent DV)
  • Potassium: 80 mg (2 percent DV)

Is Ezekiel bread a low-carb bread? And, in case you’re wondering, yes, Ezekiel bread is keto-friendly.

The calories and carbohydrates in Ezekiel bread are pretty minimal. If you’re on the ketogenic diet, though, you’re probably avoiding all grains. That implies there will be no bread.

Specific sprouted grain bread may be allowed on carb-loading days if you switch to a cyclical keto diet or carb cycling diet.

Sprouting bread are also a good source of B vitamins such as vitamin B2, B5, and B6, as well as 18 amino acids, including all nine essential amino acids, which aren’t stated on this specific label (phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine).

Is Ezekiel bread gluten-free? Yes, most varieties are dairy-free, butter-free, and egg-free (you’ll want to check the ingredient list for honey).


1. Nutrient Digestibility is Improved by Sprouting

The production of this bread, notably the sprouting of the grains used to produce Ezekiel bread, makes it a healthier alternative than most other breads.

Many plant foods, particularly grains, contain toxins that may damage your gut lining. In addition, antinutrients are found in unsprouted grains in particular.

Antinutrients are substances present in foods such as grains, legumes, and nuts that bind to minerals and prevent the body from using them. Even while whole grains contain nutrients, the presence of antinutrients implies that you don’t absorb most of the minerals and vitamins found in them.

Foods that have been sprouted or fermented have more nutrients and are easier to digest. It also breaks down starches in grains, converting them to simpler sugars that are easier to digest.

Most importantly, sprouting wheat deactivates nutrient blockers, according to a study (antinutrients). This implies that the body more readily absorbs the nutrients in Ezekiel bread than those in non-sprouted bread. As a result, you’re also less prone to have stomach issues due to consuming it.

2. A good source of protein

All nine necessary amino acids are present in Ezekiel bread, which includes 18 amino acids, the building blocks of proteins.

3. Increases the number of vitamins and minerals in the body

Antinutrients, enzyme inhibitors that may interfere with your capacity to absorb calcium, magnesium, iron, copper, and zinc contained in grains, are broken down by sprouting. This implies it improves the absorption of vitamins and minerals:

Vitamin C, B, and vitamin E seem to become more concentrated when grown.

4. Fiber-rich source

Sprouted bread is created with a blend of sprouted whole grains and legumes, both rich in fiber and aid digestion while also making you feel satisfied.

Side Effects and Risks

Why is it possible that Ezekiel’s bread is “bad” for you? Wheat has various chemicals that might cause gastrointestinal problems, including gliadins, gluteomorphins, glutenin, lectins, and wheat germ agglutinin.

  • Gliadins make up the majority of gluten and may be difficult to digest for specific individuals, resulting in autoimmune responses (when your immune system attacks your tissues).
  • Wheat germ agglutinin is a lectin that may create severe problems for persons who have celiac disease or gluten intolerance. This lectin is not eliminated by sprouting wheat grains. WGA isn’t tested for during gluten intolerance testing, and it may harm human tissues even in the absence of allergies or sensitivities.

The only method to tell whether you can handle grains and wheat gluten is to see if you have any grain-related symptoms like leaky gut syndrome or gluten sensitivity.

If you have a gluten allergy, Ezekiel bread may or may not be a healthy bread choice for you. If you’ve been ordered to avoid gluten altogether, see your doctor before including any sprouted bread into your diet. If you have celiac disease, seek gluten-free grains and gluten-free goods that have undergone fermentation.

It is often better to consume sprouted grains on occasion rather than every meal. Ezekiel bread follows the same rule: it may supplement an otherwise healthy diet for specific individuals, but it’s better not to think of it as a mainstay.

Where to Look

Which Ezekiel bread kind is the healthiest? Look for Ezekiel bread at large grocery shops, sites like Trader Joe’s (which makes its own Ezekiel bread), and health food stores.

The following are some of the most popular sprouted bread brands:

  • For Life’s Sake (this is the company that makes Ezekiel 4:9 bread)
  • Alvarado Street is a street in the city of Alvarado
  • Manna is a kind of bread.
  • Sha Sha Co. is a company based in New York City.
  • Organic Everfresh
  • Silver Hills Bakery is a bakery in Silver Hills, California.

Farmers’ markets and traditional bakeries provide homemade sprouted grain bread, particularly sourdough bread. Inquire about the preparation techniques to ensure that the grains were sprouted first and that the product you’re purchasing is actually “whole grain.”

How to Keep It Safe

Is Ezekiel bread need to be kept refrigerated? Is it necessary to store Ezekiel’s bread frozen?

It’s usually found in the frozen area of supermarkets since it includes no preservatives and, as a result, spoils faster than other breads.

Because sprouted flour is prone to mold growth, it’s best to freeze your bread within 2–3 days after preparing it. Otherwise, keep it refrigerated to preserve its freshness.

You may also make sprouted bread (or muffins, cookies, and other baked goods) in quantity and freeze them to keep them fresh for many months.

How to make

Some individuals choose to create their own sprouted bread to guarantee that they are getting the freshest product possible. Look for uncooked, untreated whole grains at health food shops (typically in the bulk department) or order them online if you want to make your own sprouted bread.

Almost any grain may be sprouted, but you must start with whole grain berries rather than those that have been milled, rolled, flaked, or processed in any other manner. They do not sprout as a result of these treatments.

Wheat, barley, spelled, oat groats, buckwheat, brown rice, einkorn wheat, sesame, poppy, chia, and flax seeds, are some of the most refined grains and seeds to use in sprouted bread.

Making homemade sprouted bread entails the following steps:

  • First, you may soak the grains in a big basin or a crockpot/slow cooker.
  • Draining the grains requires either a sieve or a sleeve/cheesecloth with tiny holes. This step aims to separate the soaked grains from the water in which they are sitting.
  • Drying or dehydrating grains: To make flour, you must first dry the grains once they sprout. This may be accomplished by baking them at a low temperature in the oven or by dehydrating them.
  • You may use a high-powered blender to crush the grains into flour, or you can buy a flour grinder. Depending on what you’re searching for, there are a variety of grain grinders on the market that vary in price and functionality.


You may use Ezekiel bread for sandwiches in the same way you would any other bread: with eggs, for french toast, and so on. The following is a simple Ezekiel bread recipe:

Ingredients for Homemade Ezekiel Bread:

  • 3.5 cups untreated/raw whole grains (try a mix like this: 1 cup durum/spelled wheat flour, 12 cups finely ground broad bean (fava bean) flour, 14 cup millet flour, 1 cup durum/spelt wheat flour, 12 cups finely ground lentil flour
  • 1 teaspoon of vinegar
  • a quarter teaspoon of salt
  • 2.25 tablespoons active dry yeast or one 14 ounce package


To create sprouted flours, follow these steps:

  1. Fill a large mixing basin halfway with warm water, then add the grains and vinegar. To blend, stir everything together.
  2. Allow 18 to 24 hours for the grains to soak in the bowl, depending on the kind.
  3. Drain and rinse the grains well. Then, arrange them in a shallow bowl/dish/container with a wide opening for air circulation. You may moisten the grains with 1–2 teaspoons of water, but they shouldn’t be soaked any longer. Next, place the grains in a room-temperature place on the counter.
  4. Allow 2–3 days for the grains to rest and sprout (depending on the kind). Rinse them well every 12 hours while they’re soaking. Allow them to develop until little, cream-colored shoots emerge from the grains’ ends.
  5. Rinse and dry the grains once they’ve sprouted. Next, place the grains in a dehydrator coated with nonstick sheets or in the oven. For 12 to 18 hours, dehydrate the grains. At this stage, you may either store the grains for later use or mill them into flour or dough to use right away. Follow the bread-making instructions below to ground them to flour so you may bake them into bread.

To make homemade bread, follow these steps:

  1. In a food processor/grinder, combine roughly half of the grains with half of the salt. Next, combine the ingredients in a food processor and process until they form a ball. Please place it in an airtight container with a lid. Leave the container at room temperature for 1 to 2 days if you want your bread to have a fermented sourdough flavor. If not, set it aside for no more than 12 hours.
  2. Knead the dough after adding the yeast. Sprinkle the dried yeast over the dough and knead for no less than 20 minutes on a clean worktop.
  3. Transfer the dough to a bowl and form it into a ball to allow the yeast to activate. Allow the yeast and grains to interact for the dough to rise by covering the bowl with a plastic bag for around 1.5 hours.
  4. Preheat the oven to 350 degrees Fahrenheit (180 degrees Celsius) (177 C). Press the dough into a bread pan that has been greased. 60 minutes in the oven (or if you have a thermometer until the internal temperature of the bread measured reaches about 180 to 190F).


What does Ezekiel bread mean in the Bible? Take also wheat, barley, beans, lentils, millet, and spelt, and put them in one vessel, and make bread of it Ezekiel 4:9 Sprouted Grain Bread is inspired by the Holy Scripture verse: “Take also wheat, barley, beans, lentils, millet, and spelt, and put them in one vessel, and make bread of it.”

“Crafted in the manner of the Holy Scripture, verse Ezekiel 4:9,” according to Ezekiel 4:9. Ezekiel 4:9 refers to a Bible scripture that explains how to make sprouted bread using wheat, barley, beans, lentils, millet, and fitches (which is spelt). The Israelites will be in exile for 390 days. Therefore the verse was written for them.

The biblical bread recipe is said to have been created to assist people in surviving a famine during an impending siege. Certain grains, such as barley and millet, have historically been considered poor man’s food. This is because these hardy grains could withstand droughts and frosts, and when sprouted and mixed, they provided a substantial supply of complete protein that could sustain the population.

Similar bread has been prepared throughout antiquity, with diverse civilizations altering the recipe in different ways. Essence bread, for example, is an ancient sprouted Hebrew bread that is still manufactured in the same manner as Ezekiel bread. Essence bread is said to have originated thousands of years ago, in the 2nd century B.C.

Last Thoughts

  • What does Ezekiel’s bread entail? It’s a sprouted bread that’s “made in the image of the Holy Scripture, verse Ezekiel 4:9,” according to the Bible.
  • The fact that Ezekiel bread is created with sprouted grains contributes to its nutritional value. In addition, it’s a better alternative than many other varieties of bread since it’s grown and devoid of any problematic ingredients or preservatives (unlike most commercial bread).
  • Is gluten-free Ezekiel bread available? Unfortunately, sprouted grains still contain gluten and aren’t recommended for those who have gluten sensitivity (celiac disease).
  • Grains may be sprouted and fermented to minimize gluten and enzyme inhibitors while enhancing nutritional and probiotic value. In addition, antinutrients are reduced, which may make grains easier to digest.

Frequently Asked Question

What are the ingredients of Ezekiel bread?

A: Ezekiel bread contains flour, yeast, and water. It also has a little sugar and salt for flavor.

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