Sprouted Raw Vegan Bagels

Sprouted Raw Vegan Bagels

Amanda Nicole SmithBreakfast, Dehydrated, Doughs | Breads | Crusts, Lunch, Raw Vegan, Snacks, Sprouted, Vegan 17 Comments

This sprouted raw vegan bagel recipe is based off of an ancient recipe, essene bread or manna. The result is a delicious crusty bagel perfectly paired with cashew cream cheese or jam. If you are a sprouting pro you’ll find this recipe incredibly simple. If you are a sprouting novice, don’t be deterred by sprouting, it’s not hard it just takes time.

You must plan this recipe 1-3 days beforehand to allow your wheat berries to sprout for a highly nutritious mini sprouted bagel! Sorry to all you gluten-free foodies this one is not for you.

Sprouting grains eliminates phytic acid also known as anti-nutrients so you can easily digest and absorb the nutrients from the grain, seed, legume, etc. I have been sprouting grains for a while now and it’s so easy once you get the hang of it, anything new is daunting.

My favorite method for sprouting wheat berries.

  1. Soak wheat berries over night; grains will soak up water and expand, so use enough water.
  2. Rinse in a strainer, once in the morning, and once at night until they have sprouted. I just put the strainer over the bowl I used to soak the grains, to catch the drip water.
  3. If I happen to see them dry between rinses, I give them another rinse; this helps them to sprout faster but is not necessary. Of course you could always use those fancy sprouting mason jar lids.How to make raw vegan bagels


Sprouted bagels paired with the Spiced Shallot Cultured Cashew Cream Cheese is to die for, now we’re talking about probiotic rich cashew cheese made from sprouted wheat berries or quinoa to make what we call rejuvelac. Together they make the healthiest bagel one could ever eat.  I love eating these mini bagels as a snack before lunch when I’m on the go.

They also are perfect for making raw vegan meatloaf or meatballs, which I will be posting soon!

Reasons To Sprout your Grains

  • Certain plants have developed so-called anti-nutrients in order to discourage animals from consuming them.
  • These are substances that can prevent the absorption of nutrients, inhibit digestive enzymes and have various negative effects on health.
  • One example is soybeans… due to enzyme inhibitors, they are toxic when raw.
  • Even though most grains and legumes are edible after being cooked, cooking doesn’t eliminate all the anti-nutrients.
  • Many non-industrial populations throughout the world have eaten grains without problems, but most of them used traditional preparation methods like soaking, sprouting, fermenting and cooking to significantly reduce the amount of anti-nutrients in them.

source: Authority Nutrition

 Sprouted Raw Vegan Bagels


Sprouted Raw Vegan Bagels

Dehydrated sprouted whole grain bagels, essene bread style.
Prep Time30 minutes
Cook Time12 hours
Total Time3 days
Servings: 9
Author: Amanda Nicole Smith


  • 2 cups soft white wheat berries; measured dry
  • 1/4 cup flax seed; ground
  • 2 tsp coconut sugar
  • 2 tsp barley malt syrup
  • 1/2 tsp salt


  • 1 tbsp grapeseed oil
  • 1/4 cup almond flour


  • Sprout wheat berries, takes aprox. 1-3 days. Try not to rinse directly before processing.
  • Grind flax seed in spice grinder.
  • Grind wheat berries in a vitamix, food processor with serrated blades, or an omega juicer using the blank plate.
  • Add the remaining ingredients and blend once more.
  • Knead dough into a ball, in bowl.
  • Let the the dough set up for 20 minutes or so; until the outside starts to crisp up and it isn't sticky anymore.
  • Use about 1/4 cup dough per bagel, and roll into small dough balls.
  • Flatten the dough balls.
  • Make the hole with your finger and continue to make a circular motion with your hands using your thumbs to smooth the insides and the rest of your fingers to smooth the outside. Or leave the hole out.
  • Dehydrate at 115 degrees for 6-12 hours, flip once. I normally start dehydration at 155 degrees for the first couple of hours to evaporate excess water and prevent molding.
  • Store in a air tight container in the fridge.
  • Before eating, carefully cut them open and dehydrate for 30 minutes on 165 degrees or until warm. Don't worry they will still be raw and will not actually heat to 165 degrees.


Grinding the wheat berries with a food processor will result in a grainier bread, whereas an omega or vitamix will make a more familiar pastry dough.
Try to avoid rinsing grains right before blending to prevent extra sticky bread and longer dehydration times.
I sometimes add grape seed oil and almond flour to make the bagels softer after storage. I wanted to make this recipe oil free and nut free so these are optional.


Ingredients I Recommend

Tools I Recommend


Excalibur dehydrators starting at $199.99

5 tray excalibur dehydrator5 Tray Excalibur Dehydrator

5-large trays, 15″ x 15″ each. Mesh screens are BPA free.

Adjustable Thermostat 95◦F to 155◦F. Temperature range is low enough to preserve active enzymes in fruits and vegetables. Temperature range is also high enough to meet safety standards for dehydrating meat for jerky. Unit turns on automatically when thermostat is in use.

Comments 17

  1. Good day! Thank you for posting and sharing all these wonderful recipies. I just tried the sprouted raw vegan bagels and followed the steps but the dough came out very liquid, soft and sticky, just like a muffin dough. Do you have an idea why? I sprouted 2 cups of dry soft wheat berries as indicated. I still managed to gave it a donut shape and will see how it will looks like in 12 hours. Thank you!

    1. Post

      Good day! You are so welcome, thank you for enjoying them!

      The dough will be more sticky if you rinsed the grains shortly before blending, it will eventually firm up and once the excess water is dried away.

      Also if you are using a blender, especially a vitamix, the dough can heat up and become more sticky as well. Normally if my dough is extra sticky I’ll let it sit in one big dough ball covered for 30 minutes to an hour, the outside should “crisp” a little and the dough will be easier to shape.

      I hope they turn out well! 🙂

  2. Oh! Thank you so much for answering that fast! I actually rinsed the grains just before blending them. Maybe next time I’ll let them dry out a little bit before and also let the dough sit longer if it is sitcky. I let it sit in the fridge to help it get firmer but only 20 minutes. I used a food processor but I don’t have a serrated blade so I used the normal steel blade and I noticed it actually warmed up a bit cause I had to blend it for a couple of minutes. Thank you for all the tips. By the way, I just recently discovered your site and I really love it. I tried the blueberry muffins and they are wonderful! Even my colleagues are getting inspired! Thank you once again for sharing so much!

    1. Post

      It’s my pleasure to help when I can. I’m delighted to hear you like the blueberry muffins, and others are digging it too 😀 Thank you for your kind words!

      It’s been about 12 hours, how did the bagels come out? Essene bread normally goes two ways, either you love it or you hate it. 😉

      1. Good evening! Aaah, thank you for inquiring! Well, I’d say it is a half success. Last night they were still too sticky for me to flip them over so they spent the whole night on the same side. This morning, they looked more like dry oatmeal porridge with a donut shape flat on the bottom, so not at all the pretty look of yours!. I use the oven to dehydrate and it is sometimes difficult to adjust at the perfect temperature (difference between 155 and 165 is not obvious) and since they were very watery I let the door closed but they ended up a bit dry. But I like the taste! I will definitely eat them all and I will try again being more cautious with the dough consistency and I want to try with sprouted barley grains as well. So I haven’t given up yet! I’ll let you when whenever I acheive a proper recipie! Thanks for checking! ooh, and the smell during the night was so nice, as if there was bread baking in the oven!

        1. Post

          Wow your wheat berries must have been super wet, normally the crust starts to form within the first couple of hours. Maybe it was also because of the lack of a fan and air ventilation in the oven, and I agree it’s hard to get that perfect temp. I will note, when done they are more dense and chewy than regular bagels, but they shouldn’t be hard as rocks.

          If they are all too hard to eat, I recommend grinding them up and making bread crumbs for a raw vegan meat loaf. https://amandanicolesmith.com/raw-vegan-meatloaf/

          I’m glad they at least tasted good, and I hope the barley ones come out well!

          Happy bagel making! 🙂

          1. Yes I think that the berries were too wet, surely because of the immediate rinsing prior to mixing, but I wonder as well if it can be due to the fact that they seem to have sprouted quickly (we’ve had hot days lately here in Montreal). I waited 3 days and the stem looked longer than on your picture and I am thinking maybe this brought more water into the mixture? They were chewable when I looked at them yesterday morning but now, you’ve got the word, they are hard as rocks! Oh well it will give me the opportunity to try the meatloaf until my next bagel trial! I also tried the 5 minutes cookies tonight and they came out good! I already had two! Thanks a lot! 🙂

          2. Post

            You’re so right, in the summer the berries sprout a lot quicker, I just soaked some yesterday and they were already sprouted this morning. I’m surprised they still tasted good because sprouts start to taste like grass if they get too long 😉 Hopefully you’ll like the way the meatloaf turns out!

            You’re probably right about the excess water coming from the sprouts, I was also thinking maybe the outer “shells”, not sure of the correct term, were starting to thin and fall off, which is normally the most dense part.

            I will note all this in the recipe, thank you for all the feedback!

            Yay I’m glad you liked the cookies, they are just too tasty and easy!

          3. Oh, they did actually have a slight grass taste…I guess I am not difficult! 😉 I’ll do better next time and not count the days of sprouting but rather go by how they look. Can’t wait to try again next week and I’ll let you know. My next by recipie I want to try next week as well is the mushroom quiche. Have a wonderful week end and good cooking time! 🙂

          4. Post

            The best learning comes from trial and error, I bet you’ll do much better next time 🙂

            I just made some snickerdoodle cookies with the sprouted wheat and added almond meal to the dough, it made the dough much softer and chewier. I was thinking since you’re using an oven, maybe you want to try a little almond meal; if you’re not allergic, to soak up some moisture.

            I used a 1:2 ratio of almond meal to sprouted wheat for the cookies, but because there is flax seed in the bagel I was thinking.. adding 1/4-1/2 cup of almond flour might be worth a try!

            I hope you have a wonderful weekend as well!

  3. Hello and thank you for the suggestion! Sorry to have delayed in answering since I was away last w-e. I will consider adding almond meal eventually. I’ve re-done the recipie twice this week and it is still not a success, but I think I did the same mistakes. When I came back last w-e I was very enthusiastic to re-try the recipie and did it with barley…which never sprouted. I read interesting information on this page http://www.healthbanquet.com/barley-not-sprouting.html ,that hulled barley will never sprout since it is deprived from its hull and cannot sprout without it, even if it is fresh and organic. I did the recipie with the unsprouted barley grains but the bitter smell and taste was not appealing at all. So I re-tried with wheat but I miscalculated and thought I could do them one evening but finally ran out of time and had to wait until the next day and by then they had sprouted way too much. They where not as wet this time because I sprouted them in a strainer as you suggest and not in a jar, but the ones in the bottom sprouted much more than the ones on the top. It looked like a forest at the bottom of the strainer! So the dough was still sticky and very grainy with herb. I also did not read carefully this time and left the temperature at 155 all the time when you only start them at 155 before lowering to 115. So…I just took them out of the oven now. They are soft inside but the outside looks very hard! I’ll see if they are edible tomorrow and if not I’ll try again! The temperature cooled down here so they should not sprout as fast! Oh, and I also saw some of your You tube recipies and wanted thank you for them as well. I want to try the buckwheat cereals! Thanks again so much! 🙂

    1. Post

      The oven can get tricky because of lack of air flow and direct heat. I will note that even when using a dehydrator, the outside will form a crust and become crispy like a toasted bagel. The inside will stay a little doughy, but not wet or sticky. When the outside forms a crust, they’re pretty much done; I normally cut them open like a real bagel and either dehydrate or bake them off until not doughy, but not hard either. The end result will be like a toasted bagel but more chewy, however the more oil and/or nut flour; like almond flour, the softer it will stay. You want to store them in the refrigerator so they don’t dry out completely or they’ll get hard. Also I normally only cut open the ones I’m about to eat.

      To keep the sprouts from growing into a jungle, make sure to sift them around after draining. Also if you run out of time, I do this all the time, just stick the whole setup in the fridge to slow or even stop growth.

    2. Post

      Ah yes, I was wondering if barley would sprout. I know that whole oats from the super market won’t sprout either; along with a bunch others. You could make sprouted rye bagels with caraway seeds. Rye can get even more hard though, it’s tough.

      That reminds me, are you using soft white wheat berries, or another type of wheat?

      Haha those videos are so old, but the recipe is good 🙂 I need to make some new ones eventually! I have updated that cereal recipe on here if you would like to follow the recipe card, only thing that is different, we keep the buckwheat whole so it’s even crispier and crunchier! It’s actually a multi-recipe so you can make them into granola bars or cereal, just break them into pieces. https://amandanicolesmith.com/crunchy-chocolate-granola-bars/

      I love your kitchen enthusiasm, you sound like me, if I don’t get it right the first or second time I just try and try again, wish we lived closer so we could have a kitchen play date!! 🙂

  4. I can’t seem to find soft white wheat berries anywhere! can I supplement with red hard or another type? Also, how long do the bagels last in the fridge for?
    Thanks for the recipe, these look so delicious and I can’t wait to try them!

    1. Post

      I apologize for the delay in response, your comment got buried! I have not tried with red hard berries, but I have tried with rye and it was very delicious. If you do try it, please let me know! These will last about 2-3 days in the fridge.

    1. Post

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