Published:
Jan 3rd 2021
by 
Nutritionally reviewed by 
Last updated: Aug 18th 2025
Ezekiel Bread is traditionally made from sprouted grains and beans, known for its rich nutritional profile and wholesome flavor. This recipe offers a clever twist by using ground beans instead of sprouted ones, making the process much quicker and simpler without losing any of the bread's natural goodness.
While sprouting beans can take several days, grinding whole beans reduces preparation time to under an hour, allowing you to enjoy fresh, nutrient-packed bread faster. This method keeps all the benefits of Ezekiel Bread intact, including its high protein and fiber content.
Ezekiel Bread contains different ingredients and the most important and most common are the grains and beans. Spelt flour is also commonly used in making Ezekiel bread.
This recipe combines a variety of grains and beans with spelt flour to produce a hearty, flavorful loaf. It’s perfect for anyone looking for a wholesome, homemade bread that’s both delicious and nourishing.
This recipe was written by Narandradath Jaikaran, a bakery consultant with over 20 years of experience and presented by Evelina Melnikova, a Pastry Chef with over 9 years of experience.
This recipe for Ezekiel Bread is a delightful way to enjoy a hearty, nutty flavor while saving time in the kitchen. With the use of ground beans, you can whip up this nutritious bread quickly, making it perfect for meal prep or freezing. Its versatility allows it to complement any meal, from sandwiches to toast.
Key nutrients
- Protein: from beans, lentils, and whole grains — helps build and repair body tissues.
- Fiber: from whole wheat, spelt, barley, and beans — supports digestion and promotes fullness.
- Iron: from lentils, beans, and whole grains — important for healthy blood and energy levels.
- Magnesium: from whole grains and seeds — supports muscle and nerve function.
- B vitamins: from spelt, barley, and wheat — help convert food into energy.
- Healthy fats: from olive oil and seeds — contribute to heart health and satiety.
Why it matters
- Fiber may help support gut health and steady energy.
- Plant-based protein can be part of a balanced diet for most people.
- Whole grains and legumes offer vitamins, minerals, and antioxidants.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Contains gluten — not suitable for those with celiac disease or gluten sensitivity.
- Honey adds natural sugar — consider if limiting added sugars.
- Sodium from salt — monitor if following a low-sodium diet.
Make it even better
- Add extra seeds or nuts for more healthy fats and crunch.
- Serve with fresh vegetables or lean protein for a complete meal.
- Swap honey for a lower-sugar alternative if desired.
- Use less salt to further reduce sodium content if needed.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- Harvard T.H. Chan School of Public Health — Whole Grains - For information on the benefits of whole grains and fiber.
- Eatright.org — B Vitamins and Folate - For the role of B vitamins in energy metabolism.
Best fit
- Lacto Vegetarian: Contains no meat, poultry, or fish; includes dairy-friendly ingredients.
- Vegetarian: Made only with plant-based and vegetarian ingredients.
- Low Cholesterol: Uses plant oils and beans; contains no animal fats or eggs.
Use with caution / avoid
- Diabetic Friendly: Contains honey and whole grains; monitor portion size to manage carb intake.
- Gluten Free: Not suitable due to wheat, barley, and spelt flours.
- Low Sodium: Recipe includes added salt; those limiting sodium should adjust or monitor intake.
Helpful modifications
- Replace honey with a sugar-free sweetener to lower sugar content for diabetic-friendly needs.
- Reduce or omit added salt for a lower sodium version.
- Use gluten-free flours (like sorghum or rice) to make a gluten-free loaf.
- Add grated veggies (zucchini, carrot) for extra fiber and moisture.
Pair with: Sliced avocado or a bean-based dip for healthy fats and protein; serve alongside a fresh green salad for added fiber.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
Contains: wheat/gluten, sesame.
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wheat/gluten
Where it appears: Spelt flour, whole wheat flour, barley flour.
Swap: Use a gluten-free flour blend for all wheat-based flours.
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sesame
Where it appears: Optional sesame seeds topping.
Swap: Omit sesame seeds or use sunflower seeds as a topping.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
References
- FDA — Food Allergies - Used to confirm the Big 9 allergens and labeling requirements.
Clean
- Wash hands with soap and water before handling any ingredients.
- Sanitize all surfaces, utensils, and equipment before use.
- Rinse beans and grains before grinding to remove dust or debris.
Separate
- Keep raw ingredients and ready-to-eat foods apart to prevent cross-contamination.
- Use separate utensils for dry and wet ingredients when possible.
Cook
- Bake bread until the internal temperature reaches at least 190°F for safety.
- Avoid underbaking; bread should be golden brown and sound hollow when tapped.
Chill
- Cool bread completely before storing to prevent moisture buildup and mold.
- Refrigerate or freeze bread within 2 hours of baking if not eating right away.
References
- CDC — Food Safety - General food safety practices for home cooks.
- USDA — Food Safety Basics - Guidance on safe cooking temperatures and storage.
- Traditional Ezekiel bread uses a mix of grains and beans for a hearty, dense loaf with deep flavor.
- Grinding beans instead of sprouting them saves days of prep but keeps the bread’s signature texture and taste.
- Combining multiple grains and legumes gives this bread a naturally nutty, earthy profile and a satisfying chew.
- Spelt flour lends a subtle sweetness and helps create a tender crumb in each slice.
Name & origins
This bread is inspired by ancient recipes that combine grains and legumes, often linked to biblical references.
Ingredient spotlight
- Spelt flour: Adds a mild, nutty flavor and helps create a soft yet sturdy loaf.
- Pinto beans & lentils: Bring creamy texture and earthy notes to the bread’s base.
- Whole wheat flour: Provides structure and a robust, hearty bite.
- Olive oil: Contributes moisture and a subtle richness to the finished loaf.
Technique tidbit
Grinding beans into flour allows them to blend smoothly with grains, supporting even rising and a uniform crumb in the bread.
Before you start
- Gather all ingredients and equipment for this recipe to streamline the process.
- Preheat the oven to the correct temperature before baking.
- Ensure water is warm to activate yeast effectively.
During cooking
- Look for a creamy foam on the yeast mixture to confirm activation.
- Check dough rise by ensuring it nearly reaches the top of the pan.
- Avoid under-sieving the flour, as it can hinder proper rising.
Make-ahead & storage
- Prepare and store dry ingredients in advance for quicker assembly.
- Re-crisp slices by toasting them before serving for added texture.
Common mistakes
- Skip sieving → leads to dense bread; always sieve flour and beans.
- Rush the rising time → results in poor texture; allow adequate time.
Serve with
- Quinoa or brown rice for a hearty, nutritious meal.
- Crisp garden salad with mixed greens and cherry tomatoes.
- Hummus or tzatziki for a flavorful dip that complements the bread.
Toppings & textures
- Fresh herbs like basil or cilantro for a burst of flavor.
- A drizzle of balsamic vinegar or a sprinkle of chili flakes for added zest.
Occasions
- Perfect for weeknight dinners, brunch gatherings, or meal prep.
Substitutions
- If you lack spelt flour, use whole wheat flour for a similar texture and slightly nuttier flavor.
- For a gluten-free option, replace wheat-based flours with a blend of rice flour and sorghum flour.
- Substitute honey with maple syrup for a sweeter taste and vegan-friendly alternative.
- Use avocado oil instead of olive oil for a different healthy fat with a mild flavor.
- If you don't have active dry yeast, instant yeast can be used in the same amount without proofing.
Variations
- Try adding herbs like rosemary or thyme for an aromatic twist that enhances flavor.
- Incorporate chopped walnuts or pecans for added crunch and healthy fats in this recipe.
- Mix in dried fruits like raisins or cranberries to introduce natural sweetness to the bread.
- Add grated zucchini or carrot to increase moisture and nutritional content while keeping the bread soft.
Refrigerate
- Wrap the bread tightly in plastic wrap or store in an airtight container.
- Keep in the refrigerator for up to 2 weeks for best flavor and freshness.
Freeze
- Slice the bread before freezing and wrap it tightly to prevent freezer burn.
- Thaw slices at room temperature or toast directly from frozen.
Reheat
- Toast slices in a toaster or oven for a crispy texture.
- If reheating whole loaves, wrap in foil and warm in the oven until heated through.
Repurpose ideas
- Create croutons by cubing and baking with olive oil and herbs for salads.
- Make French toast by dipping slices in an egg mixture for a delicious breakfast.
- Water: Essential for activating the yeast and hydrating the flours, creating the dough's structure and texture.
- Honey: Acts as a natural sweetener and provides food for the yeast, aiding in fermentation and giving a subtle sweetness to the bread.
- Active Dry Yeast: The leavening agent that helps the bread rise, creating a light and airy texture.
- Bob's Red Mill Spelt Flour: Adds a nutty flavor and is rich in protein and fiber, contributing to the bread's nutritional profile and texture.
- Millet Grains or Bob's Red Mill Millet Flour: Provides a mild, slightly sweet flavor and adds essential minerals and fiber to the bread.
- Bob's Red Mill Barley Flour or Spicy World Barley Flour: Adds a slightly sweet, malty flavor and improves the bread's texture while boosting its fiber content.
- Bob's Red Mill Whole Wheat Flour: Ground from whole wheat berries, it provides a hearty flavor, robust texture, and essential nutrients like fiber, vitamins, and minerals.
- Dry Pinto Beans: Adds protein, fiber, and a creamy texture to the bread, enhancing its nutritional value.
- Dry Green Lentil Flour: Contributes additional protein and fiber, improving the bread's texture and nutritional benefits.
- Dry Kidney Beans: Provide a rich source of protein and fiber.
- Dry Great Northern Beans: Add a smooth texture and additional protein and fiber, enhancing the bread's overall quality.
- Salt: Enhances the flavor of the bread and helps control the fermentation process by regulating yeast activity.
- Olive Oil: Adds moisture and richness to the bread, contributing to a tender crumb and extending shelf life.
- Optional: Sesame Seeds and Pumpkin Seeds: Add a delightful crunch and additional nutrients like healthy fats, protein, and minerals, enhancing both the flavor and texture of the bread.
How to store Ezekiel bread?
Ezekiel bread can be stored wrapped for up to 2-3 days on the countertop, 2 weeks in the fridge and up to 6 months in the freezer. However, the longer it stays in the freezer, the taste and quality diminishes.
How many carbs in Ezekiel bread?
There are 452 grams of net carbs in a loaf of Ezekiel bread. This is approximately 18 net carbs per slice.
Why is Ezekiel bread good for you?
Ezekiel bread contains spelt, barley, millet and whole wheat flour, beans as well as seeds. Each is high in vitamins and minerals such as iron, magnesium, B6, folic acid, calcium and zinc. The benefits are all the nutrients you gain from bread's high quality ingredients, which also aid in the body being able to easily digest and absorb all the goodness.
Is Ezekiel bread the healthiest bread?
Ezekiel bread is considered one of the healthiest breads that you can have. Although there are a lot of healthy styles of breads on the market, the amount of nutrients, fiber and protein you gain from Ezekiel bread is hard to beat.
What are the ingredients in Ezekiel bread?
Ezekiel bread typically includes grains and sprouted beans such as wheat, barley, lentils, soybeans, and spelt. Some recipes may also include other grains or seeds, like millet and sesame seeds. It is known for being a nutrient-dense bread due to the use of grains and beans.
Although sprouted beans are typically used when making Ezekiel bread, this recipe uses ground beans. Grinding beans directly is a time-saving option over sprouting and then grinding.
Can I make Ezekiel bread without a bread machine?
Yes, Ezekiel bread can be made without a bread machine. Many recipes provide instructions for making it by hand (such as our recipe) or using a stand mixer.
Why is sprouting important in Ezekiel bread?
Sprouting is a crucial step in Ezekiel bread because it activates enzymes, breaks down anti-nutrients, and increases nutrient availability. Sprouting also initiates the conversion of starches into simpler sugars, which may make the bread easier to digest. The sprouting process is believed to enhance the nutritional profile of the grains and beans used in the bread.
NB - Our recipe uses ground beans as opposed to sprouted beans.
Is Ezekiel bread gluten-free?
No, Ezekiel bread is not gluten-free. It typically contains wheat, barley, and spelt, all of which contain gluten. Individuals with gluten sensitivity or celiac disease should choose gluten-free alternatives.
Can I freeze Ezekiel bread?
Yes, Ezekiel bread can be frozen. To maintain its freshness, store it in airtight bags or containers. When ready to use, you can thaw the bread at room temperature or in a toaster. Freezing is a convenient way to preserve Ezekiel bread, especially if you make large batches.
What is the difference between spelt and normal flour?
The two usually differ in texture, taste, and nutrient content, but both contain gluten. Though regular flour is commonly enriched with nutrients usually lost during the process, spelt naturally contains higher protein, amino acids, and vitamins and minerals such as Niacin (Vitamin B3), Manganese, and Selenium for that healthier option.
Spelt is a type of whole wheat flour made from the full grain. The whole wheat flour is made from wheat berries, which are whole wheat kernels with the bran and germ intact and the husk removed.
How to Make Ezekiel Bread
To make Ezekiel bread, start by dissolving honey in warm water and adding active dry yeast, allowing it to proof until frothy. In a large mixing bowl, combine Bob's Red Mill spelt flour, millet flour, barley flour, whole wheat flour, and the various bean flours.
Add the proofed yeast mixture, salt, and olive oil, mixing until a dough forms. Knead the dough until it is smooth and elastic, then let it rise in a warm place until doubled in size.
After the first rise, shape the dough into a loaf and place it in a greased bread pan. Optionally, sprinkle with sesame and pumpkin seeds.
Allow the dough to rise again until it reaches the top of the pan. Bake in a preheated oven at 375°F (190°C) for about 45-50 minutes, or until the bread sounds hollow when tapped. Cool on a wire rack before slicing and enjoying this nutrient-rich, flavorful bread.
Time & Serves
Ingredients
4 Cups Water (approximately 35 °C/95 °F)
1 Cup Honey
17 grams Active Dry Yeast (2 1/2 packets)
180 grams Bob's Red Mill Spelt Flour
60 grams millet grains or Bob Red Mill Millet Flour
60 grams Bob's Red Mill Barley Flour or Spicy World Barley Flour
475 grams Bob's Red Mill Whole Wheat Flour (ground from whole wheat berries)
25 grams Dry Pinto Beans (whole grain milled and sieved into flour)
50 grams Dry Green lentil Flour
25 grams Dry Kidney Beans (whole grain milled and sieved into flour)
25 grams Dry Great Northern Beans (whole grain milled and sieved into flour)
12 grams Salt
1/2 Cup Olive Oil
Optional: 10 grams Sesame Seeds and Pumpkin Seeds (cracked)
Instructions
Acquire ingredients as per recipe. Alternatively, if grains or beans are not available in powered form, you can use whole grains or beans, milled and sieved.
Combine them in a high-powered food processor, blender, or grain mill.
Blend or grind at high speed until fine enough to pass through the mesh of the flour sifter.
Any whole grains or beans used must be ground and sieved.
If not sieved, the bread mixture will not rise adequately during the raising process.
If pumpkin seeds are being used, crack them and store them until needed.
Stir the yeast in the warm water and honey mixture until it is dissolved. Let sit for 5 to 8 minutes to activate the dry yeast until a creamy foam is formed.
In a separate large mixing bowl or in a mixer, combine all the powdered grains and beans.
Add the salt and mix thoroughly.
Then add the dissolved yeast solution and continue mixing.
Then add the olive oil and mix thoroughly. The mixture will be soft.
The size of the loaf pans used in our recipe is 8 x 4 x 2.5 inches.
Grease 2 loaf pans, divide the mixture into two and add to each of the loaf pans.
Lightly spritz water over the mixture.
Cover with a damp cloth and let it rise in a warm, enclosed place until the dough reaches just under the top of the loaf pan, which should be less than 1 hour.
If using pumpkin or sesame seeds, lightly spritz water on top of the dough and sprinkle the seeds across.
Center the shelf and preheat the oven to 375 °F. Bake the loaves for 30 minutes, reduce oven temperature to 350 °F and continue baking for another 15 to 30 minutes until the top is golden brown and the bottom is cooked (check by raising the dough with a spatula).
Remove from the oven, then carefully remove the loaves from the pans and place them on a cooling rack.
The loaves can be sliced and served with your favorite healthy filling.
For longer storage, place them in moisture-proof bags or airtight containers and store in the refrigerator.
For storage exceeding a week, put it in deep freeze but not exceeding 6 months.
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You're very welcome Carol!…
You're very welcome Carol! Let us know how it came out :)