What is Ezekiel Flour Made Of? The Biblical Bread Explained

December 22, 2025 •

4 min read

Inspired by a specific scripture in the Old Testament, Ezekiel flour is not a single grain but a unique blend of sprouted grains and legumes. This combination is meticulously selected to create a nutritionally dense and easy-to-digest product, unlike standard refined flours.

Quick Summary

Ezekiel flour is crafted from a sprouted mixture of wheat, barley, spelt, millet, lentils, and soybeans, creating a complete plant-based protein. This process improves digestibility and boosts mineral absorption.

Key Points

Biblical Inspiration: Ezekiel flour is based on a recipe from Ezekiel 4:9, combining sprouted grains and legumes to create a uniquely nutritious flour.
Sprouting Process: The grains (wheat, barley, spelt, millet) and legumes (lentils, soybeans) are soaked and germinated, which unlocks nutrients and makes them easier to digest.
Complete Protein: The specific blend of grains and legumes provides all nine essential amino acids, making it a rare plant-based complete protein.
High Nutrient Bioavailability: Sprouting reduces anti-nutrients like phytates, allowing for better absorption of key minerals such as iron and zinc.
Digestive Benefits: The breakdown of starches during sprouting results in a lower glycemic index and improved digestibility for many people.
Rich in Fiber and Vitamins: Ezekiel flour is higher in fiber and certain vitamins, including B vitamins and Vitamin C, compared to conventional flours.

The Biblical Origin: A Recipe from Scripture

Ezekiel flour draws its name and inspiration from the Old Testament book of Ezekiel, specifically chapter 4, verse 9. This passage lists a combination of grains and legumes that are to be used for bread during a period of rationing. The modern-day flour, most famously used in Food for Life products, follows this ancient, simple formula, using organically grown and sprouted versions of these ingredients. The emphasis on sprouting, a key part of the modern recipe, is what unlocks a greater level of nutrition and makes it so different from conventional flour.

The Core Ingredients of Ezekiel Flour

Ezekiel flour is made from a combination of four sprouted grains and two sprouted legumes. This unique blend is what allows it to achieve a high nutritional density and create a complete protein source, meaning it contains all nine essential amino acids.

The Sprouted Grain Components:

Wheat: The primary grain used in the blend, providing a foundation for the flour.
Barley: This ancient grain contributes to the robust flavor profile.
Spelt: Another ancient variety of wheat, spelt adds a slightly sweet, nutty flavor.
Millet: A small, round grain, millet is rich in vitamins and minerals.

The Sprouted Legume Components:

Lentils: These legumes are a rich source of protein and fiber.
Soybeans: Another high-protein legume that, when combined with the grains, creates the complete protein.

The Sprouting Advantage: Why It Matters

Sprouting is the process of germinating seeds and legumes by soaking them in water. This practice significantly alters the nutritional composition and makes the flour more beneficial than flour made from unsprouted grains.

Key benefits of the sprouting process include:

Increased Nutrient Bioavailability: Sprouting breaks down phytates, which are compounds in whole grains that can block the absorption of minerals like iron and zinc. This allows your body to absorb more of the nutrients present.
Enhanced Vitamin Content: Sprouting can significantly increase the levels of certain vitamins, including B vitamins and vitamin C, which is not found in dry grains.
Improved Digestibility: The germination process breaks down complex starches into simpler sugars and activates enzymes. This makes the grains easier for the body to digest, benefiting those with mild grain sensitivities.
Lower Glycemic Index: By breaking down starches, sprouted grains have a lower glycemic index compared to regular whole grains. This means they lead to a slower, more gradual rise in blood sugar.

Ezekiel Flour vs. Conventional Flours: A Nutritional Comparison


Feature	Ezekiel Flour (Sprouted)	Conventional Whole Wheat Flour
Composition	Grains (wheat, barley, spelt, millet) & Legumes (lentils, soybeans)	Milled from unsprouted whole wheat kernels
Processing	Soaked and germinated before drying and grinding	Milled directly from whole, dry kernels
Nutrient Bioavailability	Higher; sprouting reduces anti-nutrients like phytic acid	Lower; phytic acid can inhibit mineral absorption
Protein	A complete protein due to the mix of grains and legumes	Not a complete protein on its own
Digestibility	Easier to digest for many people due to starch breakdown	Can be harder to digest for sensitive individuals
Taste	Nutty, slightly sweet flavor	Standard whole wheat taste, can be slightly bitter

Health Benefits of Choosing Ezekiel Flour

Beyond the advantages of the sprouting process, the specific blend of ingredients in Ezekiel flour delivers a host of other health benefits. The high fiber content promotes satiety and aids in weight management by helping you feel full longer. This fiber, combined with the low glycemic index, also helps regulate blood sugar levels, making it a good choice for those concerned about diabetes. The rich concentration of minerals like iron, zinc, and magnesium provides a boost to overall cellular health, while the complete protein profile is essential for muscle repair and growth.

How Ezekiel Flour is Produced

The process of creating Ezekiel flour is straightforward but precise. The first step involves sourcing organically grown grains and legumes. Next, these ingredients are sorted and washed before being soaked and allowed to sprout. The length of this germination process is carefully controlled to maximize nutritional benefits. Once sprouted, the grains and legumes are dried at a low temperature to halt the sprouting process and preserve the nutrients. Finally, the dried, sprouted mixture is milled into a fine, whole-grain flour, ready for baking. The final product is intentionally preservative-free and often found in the freezer section of grocery stores to maintain freshness.

Using Ezekiel Flour in Your Kitchen

Baking with Ezekiel flour is a unique experience due to its composition. Its high moisture absorption means you may need to add a bit more liquid to your recipes. It is also known to brown faster and add a deeper flavor profile to baked goods because of the conversion of starches to sugars during sprouting. Many find its earthy, nutty flavor to be a delicious addition to bread, muffins, pancakes, and more. For an extra protein boost, some people use Ezekiel bread as a base for sandwiches with fillings like nut butter or hummus. For more information on plant-based protein sources like those found in Ezekiel flour, you can refer to authoritative nutrition resources such as Healthline on Vegan Complete Proteins.

Conclusion: A Complete and Nutritious Flour

Ezekiel flour is a healthy and unique alternative to conventional flours, distinguished by its blend of sprouted grains and legumes inspired by ancient scripture. The sprouting process enhances its nutritional profile, improving digestibility and increasing the bioavailability of essential vitamins and minerals. With its complete protein content and higher fiber, it offers superior health benefits compared to regular whole wheat flour. Whether you are managing blood sugar, looking for better digestion, or simply seeking a more nutrient-dense baking ingredient, Ezekiel flour stands out as an excellent choice for a healthier diet.

Frequently Asked Questions

The core ingredients in Ezekiel flour are sprouted wheat, barley, spelt, millet, lentils, and soybeans, which are organically grown and used to make products like Ezekiel bread.

No, Ezekiel flour is not gluten-free because it contains wheat, barley, and spelt, which are all gluten-containing grains. While sprouting can reduce gluten content and improve digestibility for some, it is not safe for individuals with celiac disease.

Ezekiel flour products are made without preservatives, which gives them a shorter shelf life than conventional breads. They are frozen immediately after production to maintain freshness and preserve their nutritional value.

Yes, sprouting significantly improves the nutritional profile. It increases the bioavailability of vitamins and minerals, raises fiber content, and breaks down antinutrients that inhibit absorption in regular grains.

Ezekiel flour can be used in many recipes, but it performs differently than conventional flours. It tends to be thirstier, so you may need to add more liquid, and it also browns more quickly during baking due to its sugar content.

Because the sprouting process breaks down starches, Ezekiel flour has a lower glycemic index than regular flour. This results in a slower release of sugar into the bloodstream, helping to prevent blood sugar spikes.

Yes, when the sprouted grains and legumes in Ezekiel flour are combined, they create a complete protein containing all nine essential amino acids. This makes it a high-quality plant-based protein source.