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Sprouted Wheat Pancakes: A Whole Grain Pancake Revolution

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Sprouted wheat pancakes are here to save your breakfast game.These pancakes are not only fluffy and tender but also packed with nutrients and incredibly delicious. So, grab your whisk and whip up some pancakes that actually do your body good. Keep reading if you want to upgrade your mornings and feel like a breakfast champ with the best whole wheat pancakes you will ever make.

Syrup running down a stack of sprouted wheat pancakes.

Here is Why You Need Sprouted Flour Pancakes in Your Life

We all know that pancakes have a reputation for being carb-heavy, nap-inducing breakfast treats that make us question our life choices. But what if I told you there’s a way to indulge without the crash? This recipe uses sprouted wheat flour, which boosts the nutritional value and adds a nutty flavor. 

  • Enhanced Nutrients: Sprouting increases the availability of nutrients, meaning your body can use more of the good stuff in your food. In simple terms, you get more benefits from what you eat, making your food work harder for you.
  • Easier to Digest: The sprouting process breaks down starches in the grain (similar to my sourdough pancakes), making it easier to digest compared to regular whole wheat flour. 
  • Rich, Nutty Flavor: Sprouted flour has a distinct, rich, nutty flavor that enhances the taste of baked goods…. and it doesn’t  have any of the bitterness that regular whole grains can sometimes have. 

Plus there are other benefits, including a lower glycemic index and so much more. 

Related: You may also like our sprouted walnut bread.

Sprouted spelt pancakes on a griddle.

The Ingredients

Here is a list of the ingredients you will need for this recipe. Scroll down to the printable recipe card for all the details.

  • Pantry: Sprouted whole grain flour, baking powder, baking soda, salt, vanilla extract.
  • Dairy: Buttermilk or kefir, eggs, melted butter (or olive oil).
  • Fridge: Maple syrup 

Ingredient Substitutions

  • Sprouted Flour: You can use any type of sprouted flour. I have made these with sprouted spelt flour, sprouted khorasan flour, and regular sprouted wheat flour. 
  • Buttermilk/Kefir: Use regular milk with a tablespoon of lemon juice or vinegar.
  • Syrup: Swap with honey or agave nectar.
A stack of sprouted wheat pancakes with a pat of butter on top.


  • Berry Pancakes: Add a handful of fresh or frozen berries to the batter before cooking.
  • Nutty Pancakes: Stir in some chopped nuts like walnuts or pecans for added crunch.
  • Chocolate Chip Pancakes: Mix in a handful of dark chocolate chips for a sweet twist.

Tips for Success

  • Don’t Over-Mix: Fold the batter gently to keep the pancakes fluffy.
  • Rest the Batter: Let the batter sit for 5-10 minutes to fully hydrate the flour.
  • Make even Scoops: Use a ¼ or ⅓ cup measuring cup to ensure evenly sized pancakes.


Store any leftover pancakes in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze the pancakes in a single layer on a baking sheet, then transfer them to a freezer bag. Reheat in the toaster or oven until warmed through.

Four pancakes made with sprouted wheat.

A Pancake Recipe to Elevate Your Breakfast

The mighty sprouted wheat pancake is here to revolutionize your breakfast. Who knew breakfast could be this easy and guilt-free? These whole grain flapjacks aren’t just another pretty stack; they’re packed with nutrients and flavor that’ll make you rethink your usual breakfast choices. Five this recipe a try and see why it’s worth ditching the boring old boxed mix.

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A stack of sprouted wheat pancakes with syrup and butter on top.

Sprouted Wheat Pancakes

Think pancakes can’t be both tasty and good for you? Think again. These sprouted wheat pancakes are here to prove you wrong. Easy to make, packed with nutrients, and perfect for those who want to indulge without the guilt. Your usual breakfast routine just got a serious upgrade.
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 5 minutes
Servings: 12 pancakes
Calories: 114kcal


  • 2 cups sprouted wheat flour (240 grams)
  • 1 teaspoon baking powder
  • ¾ teaspoon baking soda
  • ½ teaspoon salt
  • 2-¼ cups buttermilk or kefir
  • 2 eggs
  • 3 tablespoons melted butter or olive oil
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract


  • In a large bowl, combine the sprouted wheat flour, baking powder, baking soda, and salt. Stir with a whisk to blend the ingredients well.
  • In a separate bowl, combine the buttermilk, eggs, butter (or oil), syrup, and vanilla.
  • Pour the dry ingredients into the bowl with the wet mixture and use a wide spatula to fold the mixture together. Don’t over-mix. Let the pancake batter sit for 5 to 10 minute to give time for the flour to fully hydrate.
  • Preheat a griddle to 325°F (or place a skillet over medium to medium-high heat)
  • Use a ¼ or ⅓ cup measuring cup to drop the batter on the hot griddle.
  • Cook until you see small bubbles start to form on the top of the pancake (about 2 minutes). Flip  the pancakes over and cook for an additional 1-½ to 2 minutes.


The sprouting process changes the structure of the starches and proteins, making them more absorbent. Allowing the batter to sit for a few extra minutes before cooking helps ensure the flour is fully hydrated.


Serving: 1pancake | Calories: 114kcal | Carbohydrates: 12g | Protein: 3.5g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.003g | Cholesterol: 32mg | Sodium: 261mg | Potassium: 109mg | Fiber: 0.3g | Sugar: 4g | Vitamin A: 114IU | Calcium: 84mg | Iron: 0.6mg

Dahn Boquist

Dahn is a retired nurse, recipe creator, home cook, baker, and self-proclaimed foodie. She loves creating in the kitchen and cooking for family and friends. She lives in Washington State with her husband and dog. When she isn't cooking or baking, you can usually find her spending time with her grandchildren or exploring the beautiful Pacific Northwest.

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Recipe Rating

Kerri Egan

Wednesday 29th of May 2024

Did anyone notice that there is no sprouted wheat in the actual recipe ingredients? How much is needed?

Dahn Boquist

Wednesday 29th of May 2024

I'm sorry about that Kerri, I updated the recipe card.

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