• Nutrition

Health Benefits of Ezekiel Bread

Published: July 16, 2025
Updated: July 16, 2025
3 mins

For years, bread has gotten a bad rap. It was often seen as too high in carbs, overly processed, or something you need to cut out entirely if you’re trying to lose weight or eat healthy. But in reality, bread can be a nutritious part of your diet! 

The type of bread you choose matters, and that’s where Ezekiel bread stands out. 

What is Ezekiel Bread?

Ezekiel bread is a type of flourless, whole grain bread made from a combination of sprouted grains and legumes. It’s also known as sprouted bread. Its name and recipe come from a Bible verse (Ezekiel 4:9) in which the prophet Ezekiel is instructed to make bread using specific ingredients.

Unlike conventional breads made primarily from refined wheat flour, Ezekiel bread contains a blend of sprouted wheat, barley, millet, lentils, soybeans, and spelt. These ingredients are soaked and allowed to germinate (or “sprout”) before being baked, which is what makes it part of the sprouted bread Ezekiel category.  

Is Ezekiel Bread Healthy?

Ezekiel bread is often considered one of the healthier bread options available, thanks to its nutrient-dense ingredients and minimal processing. Sprouting is the key feature that sets Ezekiel bread apart. When grains and legumes sprout, enzymes are activated that break down some of the starches and make the nutrients more bioavailable. This process can enhance digestion, improve absorption of minerals, and slightly increase the protein and fiber content compared to non-sprouted breads.

Ezekiel bread is high in complex carbohydrates, plant-based protein, and fiber, while being free of added sugars or preservatives. It delivers a slower, steadier energy release than breads made from white flour, which can spike blood sugar. This makes it a smart option for those looking to manage blood sugar or support digestive health.

Traditionally, Ezekiel bread is baked at lower temperatures to preserve more of the nutrients found in the sprouted grains. While not always made this way today, especially in commercial versions, the method pays homage to ancient bread-making practices where whole grains were used in their most natural, minimally processed form.

Ezekiel Bread Ingredients

Ezekiel bread is made from a distinctive blend of sprouted grains and legumes, including:

• Sprouted wheat

• Sprouted barley

• Sprouted millet

• Sprouted lentils

• Sprouted spelt 

• Sprouted soybeans

Unlike conventional bread, which is often made with refined flour and added sugars, Ezekiel bread contains no added sugars, artificial preservatives, or conditioners.

How to Make Ezekiel Bread 

Making Ezekiel bread at home is a time-intensive process that starts with sprouting whole grains and legumes. Here’s a simplified overview of how it’s made. 

1. Soak the grains and legumes Combine equal parts of wheat, barley, millet, lentils, spelt, and soybeans. Soak them in water for eight to 12 hours to begin the sprouting process.

2. Sprout the mixture After soaking, drain and rinse the mixture, then let it sit in a sprouting container or jar for one to two days, rinsing twice daily. You'll start to see tiny sprouts emerge – this means the grains are now more digestible and nutrient-rich.

3. Grind into a dough Once sprouted, the mixture is ground into a thick, coarse paste using a food processor or grain mill. Unlike traditional bread, Ezekiel bread uses this mash instead of flour.

4. Mix and let rise Add water, a bit of salt, and a leavening agent like yeast or sourdough starter. Mix thoroughly and allow the dough to rise until doubled in size.

5. Bake Shape the dough into a loaf and bake at a moderate temperature (around 350°F) for 40-60 minutes, or until the crust is firm and the inside is fully baked.

While it’s entirely possible to make Ezekiel bread at home, many people prefer to buy it ready-made due to the time commitment and need for specialized tools. Store-bought Ezekiel bread is widely available in health food stores and often kept in the freezer section to preserve freshness without preservatives.

Ezekiel Bread Nutrition Facts and Calories

Ezekiel bread stands out nutritionally thanks to its blend of sprouted grains and legumes. A typical slice (about 34 grams) of Ezekiel bread provides the following:

• Calories: ~80

• Protein: 5 grams

• Carbohydrates: 15 grams

• Fiber: 3 grams

• Sugar: 0 grams (no added sugars)

• Fat: 0.5 grams

• Iron: ~4% of the daily value (DV)

• Magnesium: ~6% of the DV

• B Vitamins: Naturally occurring from whole grains and legumes

Compared to conventional white or wheat bread, Ezekiel bread is higher in protein and fiber, with no added sugars or preservatives. The combination of grains and legumes forms a complete protein, meaning it contains all nine essential amino acids – something most standard breads do not offer.

Its low-to-moderate calorie count (around 80 calories per slice) makes it a nutrient-dense option that can help keep you full longer, especially when paired with protein or healthy fats.

Where Can I Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits to help you take care of your well-being, LifeMD has got you covered. A team of medical professionals can guide you on healthy eating habits — all from the comfort of your home.

Make an appointment with LifeMD today.

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