Manna Bread Recipe - My Lifestyle Inspo

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If you’ve been searching for an ancient, wholesome bread that’s packed with nutrition and requires just a few simple ingredients, this manna bread recipe is exactly what you need. This sprouted grain bread, also known as Essene bread, dates back thousands of years and offers a unique, dense texture with a naturally sweet, nutty flavor.

Unlike traditional breads made with flour and yeast, this manna bread recipe uses whole sprouted wheat berries that are ground into a paste and baked at low temperatures. The sprouting process transforms the grain, making it more digestible and increasing its nutritional value significantly.

Making manna bread does require some planning ahead since the wheat berries need 3-4 days to sprout properly. However, the hands-on work is minimal, and the results are absolutely worth the wait.

The final loaf has a moist, cake-like texture that’s perfect for toasting and spreading with honey, nut butter, or enjoying plain as a satisfying snack.

For a variation on traditional breads, you might also enjoy this einkorn bread made with an ancient grain.

Table of Contents

Why You’ll Love This Manna Bread Recipe

This manna bread recipe stands out for its simplicity and nutritional benefits. With just sprouted wheat berries and a few optional ingredients, you’ll create a bread that’s completely free from commercial flour, added sugars, and preservatives.

The sprouting process is what makes this bread truly special. As the wheat berries sprout, enzymes break down the grain’s starches into simple sugars, proteins into amino acids, and neutralize phytic acid that can interfere with mineral absorption.

Here’s what makes this recipe irresistible:

Incredibly nutritious with enhanced vitamins, minerals, and enzymes from the sprouting process
Naturally sweet without any added refined sugar
Flour-free and yeast-free making it easier to digest for many people
Dense and satisfying so a small slice keeps you full for hours
Flexible flavor options from sweet cinnamon-raisin to savory herb variations
Ancient and authentic connecting you to bread-making traditions from thousands of years ago
Freezer-friendly allowing you to make multiple loaves at once
Minimal ingredients requiring just sprouted wheat and your choice of add-ins

Ingredients

This traditional manna bread recipe uses sprouted wheat berries as the foundation, with optional sweet additions that enhance flavor without overwhelming the natural taste of the grain. The ingredient list is remarkably simple, which is part of what makes this ancient bread so special.

2 cups organic wheat berries (hard red winter wheat works best)
1/2 teaspoon sea salt
1 cup raisins (optional, for sweet version)
1 teaspoon ground cinnamon (optional, for sweet version)
Water for sprouting (filtered water recommended)

For Savory Version:

2 cups organic wheat berries
1 teaspoon sea salt
2-3 tablespoons fresh rosemary or other herbs, finely chopped (optional)
1/4 cup chopped walnuts or sunflower seeds (optional)

Kitchen Equipment Needed

Having the right equipment makes the process of creating manna bread much simpler and more efficient. While you don’t need specialized baking tools, a few key items will ensure your sprouted wheat is processed properly and baked evenly.

Wide-mouth glass jar (quart-sized) or sprouting jar
Cheesecloth or fine mesh lid for sprouting
Rubber band
Food processor or high-powered blender
Baking sheet or loaf pan
Parchment paper
Large bowl for rinsing sprouts
Wire cooling rack

Recommended Products for This Recipe

These specially selected products will help you achieve the best results with your manna bread and make the process smoother from start to finish.

1. Organic Hard Red Winter Wheat Berries

High-quality, organic wheat berries are essential for successful sprouting. These berries have not been treated with any chemicals or herbicides that would prevent germination, ensuring you get healthy, vigorous sprouts packed with nutrients.

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2. Wide-Mouth Mason Jar Sprouting Kit

A dedicated sprouting kit with a mesh lid makes the daily rinsing process effortless. The angled stand allows excess water to drain completely, preventing mold and ensuring perfectly sprouted grains every time.

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3. Cuisinart Food Processor

A powerful food processor is crucial for grinding sprouted wheat berries into a smooth, sticky dough. This model has the motor strength needed to handle the dense, moist sprouts without overheating or stalling.

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4. Nordic Ware Natural Aluminum Baking Sheet

The even heat distribution of this commercial-grade baking sheet ensures your manna bread bakes uniformly at the low temperature required. The natural aluminum prevents hot spots that could cause uneven browning.

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Step-by-Step Instructions

Making manna bread is a multi-day process, but each step is straightforward and requires minimal active time. The key to success is patience during the sprouting phase and attention to detail when processing the grains.

1. Start the Sprouting Process

Measure 2 cups (480g) of dry wheat berries into your wide-mouth glass jar
Rinse the berries thoroughly under cool running water to remove any debris
Fill the jar with cool filtered water, using about twice the volume of the berries
Secure the cheesecloth or mesh lid over the top with a rubber band
Let the berries soak for 8-12 hours or overnight at room temperature
After soaking, you’ll notice the berries have absorbed water and swollen slightly

2. Begin Daily Rinsing

Drain off all the soaking water through the mesh lid (save this nutrient-rich water for soups or smoothies if desired)
Rinse the berries thoroughly with cool water, swishing them around in the jar
Drain completely by inverting the jar at a 45-degree angle in a dish rack or bowl
Place the jar in a dark cupboard or cover with a kitchen towel
The darkness and moisture create ideal sprouting conditions
Repeat this rinsing and draining process twice daily, morning and evening

3. Monitor Sprout Development

Check the berries after 24 hours for the first signs of tiny white tails emerging
Continue the twice-daily rinsing for 2-3 more days
The sprouts are ready when the tails are about the same length as the berry itself (approximately 1/4 inch or 6mm)
Taste a few sprouts at this stage—they should be sweet and slightly crunchy, not bitter
If the tails grow too long, the bread will have a more pronounced, grassy flavor
Skip the final rinse before processing so the sprouts aren’t too wet

4. Process the Sprouted Wheat

Transfer the sprouted wheat berries to your food processor
Add the sea salt and any optional ingredients (raisins and cinnamon for sweet version, or herbs for savory)
Process on high speed for 3-5 minutes, scraping down the sides every minute
The mixture will transform from chunky to a smooth, sticky, dough-like paste
You may hear the motor strain a bit—this is normal due to the density of the sprouts
The final consistency should be similar to thick cookie dough, holding together when pressed
If the mixture is too dry and crumbly, add 1-2 tablespoons of water and process again

5. Shape the Loaf

Line your baking sheet with parchment paper and lightly oil it
Turn the sprouted wheat dough out onto the prepared sheet
Wet your hands with water to prevent sticking
Shape the dough into a flattened loaf about 1 to 1.5 inches (2.5-4cm) thick
You can form it into a round disc, an oval, or a rectangular shape
Keep the thickness uniform for even baking
The loaf will not rise during baking, so shape it to your desired final form

6. Bake Low and Slow

Preheat your oven to 275°F (135°C)
Place the shaped loaf on the center rack
Bake for 2.5 to 3 hours, checking after 2 hours
The bread is done when the exterior is firm and slightly browned
A toothpick inserted in the center should come out mostly clean
The internal temperature should reach about 180°F (82°C)
For a crustier exterior, increase the oven temperature to 300°F (150°C) for the last 30 minutes
Remove from the oven and let cool on the baking sheet for 10 minutes

7. Cool and Store

Transfer the loaf to a wire cooling rack using a spatula
Allow it to cool completely before slicing, at least 1 hour
The bread will firm up considerably as it cools
Once cool, slice with a sharp serrated knife using a gentle sawing motion
The texture should be dense and moist, similar to a heavy quick bread or fruit cake
Store according to the storage instructions below

Tips for Success

Following these tips will help you achieve the perfect manna bread every time, with properly sprouted grains and ideal texture. Pay special attention to the sprouting phase, as this is where most issues can occur.

Use organic wheat berries since conventional wheat may be treated with herbicides that prevent sprouting
Maintain consistent rinsing twice daily at roughly the same times to establish a routine
Don’t over-sprout the wheat as longer tails will result in a more bitter, grassy flavor
Drain thoroughly after each rinse to prevent mold growth in the sprouting jar
Process in batches if your food processor struggles with the full amount of sprouts
Check oven temperature with an oven thermometer as the low temperature is crucial
Line your pan well as the bread can stick without proper preparation
Slice when completely cool to prevent crumbling and achieve clean slices
Make multiple loaves since the sprouting time is the same whether you make one or three
Adjust sweetness by varying the amount of raisins or adding dates instead

This technique also works beautifully with sweet potato bread for another nutritious option.

Serving Suggestions

Manna bread’s dense, nutritious texture makes it incredibly versatile for breakfast, snacks, or even light meals. The naturally sweet version pairs beautifully with both sweet and savory toppings.

Perfect pairings and serving ideas:

Toast slices lightly and spread with almond butter or cashew butter for a protein-rich breakfast
Drizzle with raw honey and sprinkle with hemp seeds for extra nutrition
Serve alongside easy hummus with fresh vegetables for a wholesome lunch
Top with cream cheese, smoked salmon, and capers for an elegant brunch option
Crumble into homemade granola for added texture
Cube and toast to make croutons for salads and soups
Spread with coconut oil and cinnamon sugar, then toast until crispy
Serve with soft goat cheese and fresh figs for a sophisticated appetizer
Use as a base for avocado toast with everything bagel seasoning
Pair with warm soup like carrot soup for a comforting meal

Variations to Try

The basic sprouted wheat foundation of manna bread welcomes endless flavor combinations. These variations keep the traditional method while introducing exciting new tastes.

Date and walnut version by replacing raisins with chopped dates and adding 1/2 cup toasted walnuts
Apple cinnamon bread with 1/2 cup finely diced dried apples and an extra teaspoon of cinnamon
Carrot raisin loaf by adding 1 cup finely shredded carrots to the food processor with the sprouts
Multigrain version using 1 cup wheat berries, 1/2 cup spelt berries, and 1/2 cup rye berries all sprouted together
Savory herb bread with fresh rosemary, thyme, and a tablespoon of nutritional yeast
Sun-dried tomato and basil adding 1/2 cup chopped sun-dried tomatoes and fresh basil
Banana bread twist by mashing 1 ripe banana into the processed sprouts before shaping
Chocolate chip version mixing in 1/2 cup dark chocolate chips after processing
Seed-topped loaf pressing pumpkin seeds and sunflower seeds onto the top before baking
Orange cranberry bread with dried cranberries and 2 teaspoons of orange zest

Read Also: Chocolate Chip Bread Recipe

Storage and Reheating

Proper storage is essential for manna bread since it lacks the preservatives found in commercial breads. The high moisture content means it needs careful handling to prevent spoilage.

Room temperature storage for 3-4 days wrapped tightly in parchment paper inside a sealed plastic bag
Refrigerate for up to 4 weeks in an airtight container or wrapped well in plastic wrap
Freeze individual slices separated by parchment paper in a freezer bag for up to 6 months
Freeze whole loaves wrapped tightly in plastic wrap and then aluminum foil
Thaw frozen slices at room temperature for 30 minutes or toast directly from frozen
Refresh refrigerated bread by toasting or warming in a 300°F oven for 5-7 minutes
Prevent mold by ensuring the bread is completely cool before storing
Check regularly for any signs of mold, especially in humid climates
Portion before freezing so you can thaw only what you need
Toast from frozen for the best texture and flavor revival

Nutritional Facts

Per serving (1 slice, approximately 2 oz or 56g):

Calories: 140
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 95mg
Total Carbohydrates: 30g
Dietary Fiber: 4g
Sugars: 8g (from raisins)
Protein: 5g
Vitamin B6: 15% DV
Iron: 10% DV
Magnesium: 12% DV
Manganese: 20% DV

Nutritional values are approximate and will vary based on specific ingredients and portion sizes. Sweet version with raisins will have higher sugar content.

Health Benefits of Key Ingredients

The sprouting process transforms wheat berries into a nutritional powerhouse, making manna bread one of the most nutrient-dense breads you can eat. Each ingredient contributes specific health benefits that make this ancient bread remarkably good for you.

Sprouted wheat berries deliver exceptional nutritional value:

Enhanced nutrient bioavailability as sprouting increases vitamins B and C significantly while making minerals more absorbable
Improved digestibility through enzyme activation that breaks down complex starches and proteins
Reduced anti-nutrients since sprouting neutralizes phytic acid that blocks mineral absorption
Higher antioxidant content with sprouting increasing antioxidant activity by up to 300%
Complete protein source providing all essential amino acids in more digestible forms
Stable blood sugar due to the complex carbohydrates and fiber that prevent glucose spikes
Gut health support from the naturally occurring enzymes and resistant starch
Lower gluten content as sprouting reduces gluten by approximately 47% compared to flour-based bread
Heart-healthy compounds including plant sterols and omega-3 fatty acids concentrated in the germ
Anti-inflammatory properties from the increased levels of folate, tocopherols, and phenolic compounds

You might also enjoy the benefits of fresh milled flour bread for another wholesome option.

Frequently Asked Questions

1. Can I use other grains besides wheat berries for manna bread?

Yes, you can absolutely use other grains. Spelt berries, rye berries, and kamut all sprout well and create delicious variations of manna bread.

However, keep in mind that different grains have different sprouting times and may produce slightly different textures. Wheat berries remain the most traditional choice and generally produce the most reliable results.

2. How do I know when my wheat berries are properly sprouted?

Properly sprouted wheat berries will have small white tails emerging from the grain that are about the same length as the berry itself, typically 1/4 inch long. This usually takes 3-4 days with twice-daily rinsing.

The sprouts should taste sweet and fresh, not bitter or sour. If they develop an off smell or the tails are excessively long, they’ve over-sprouted.

3. Why is my manna bread too crumbly or dry?

Crumbly manna bread usually results from one of three issues: the sprouts were not processed long enough into a smooth paste, the wheat berries were too dry after sprouting, or the bread was overbaked. Process the sprouts for a full 5 minutes until very sticky and paste-like.

Make sure your sprouts still have some moisture when you process them by skipping the final rinse. Also, check your bread at 2.5 hours rather than waiting the full 3 hours.

4. Can I make manna bread without a food processor?

A food processor is strongly recommended for the best texture, but you can use a high-powered blender or even a manual grain mill set to a very fine grind. Some people have success with an old-fashioned meat grinder.

Whatever method you use, the goal is to create a smooth, sticky paste from the sprouted berries. Manual methods will take significantly more time and effort.

5. Is manna bread gluten-free?

No, manna bread is not gluten-free as it’s made from wheat, which contains gluten. However, the sprouting process does reduce the gluten content by nearly half compared to traditional flour-based breads.

Some people with mild gluten sensitivity find sprouted grain breads easier to digest, but anyone with celiac disease or severe gluten intolerance should avoid manna bread entirely.

For more nutritious bread options, check out this gluten free dairy free bread.

Final Thoughts

This manna bread recipe connects you to an ancient tradition of bread-making that prioritizes nutrition, simplicity, and the natural transformation of grains through sprouting. While it requires patience and planning, the hands-on work is minimal, and the results are truly special.

The dense, naturally sweet texture and incredible nutritional profile make this bread worth every day of sprouting. Once you taste the difference that whole, sprouted grains make, you’ll understand why this bread has been treasured for thousands of years.

Give this recipe a try and discover the satisfying, wholesome goodness of homemade manna bread. I’d love to hear about your experience—share your results in the comments below or tag me on social media with your beautiful loaves!

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