If you’ve ever wondered how to make your own Manna Bread, you’re in for one of the most rewarding baking experiences of your life.

This ancient sprouted grain loaf requires no flour, no yeast, and no added sugar, just whole grain wheat berries, patience, and a little bit of love.

Manna Bread, also known as Essene bread, is one of the oldest forms of bread in human history.

The process is beautifully simple: you soak and sprout whole wheat berries until they germinate, grind them into a sticky dough, and bake the loaf low and slow until it transforms into something dense, moist, and naturally sweet.

The result is unlike any bread you’ve tasted from the store. It has a soft, cake-like crumb, a pleasantly malty flavor, and a depth of sweetness that comes entirely from the sprouted grain itself.

Once you make it at home, you’ll never go back to buying those tiny, expensive health food store loaves again. I promise.

If you love baking wholesome, from-scratch breads, you’ll also enjoy this Same Day Sourdough Bread, another deeply satisfying bread project made with minimal ingredients.

Quick Recipe Summary
Prep Time	30 minutes (active) + 2–3 days sprouting
Cook Time	2.5–3 hours
Total Time	About 3 days (mostly hands-off)
Servings	1 loaf (about 12 slices)
Difficulty Level	Easy (but requires planning ahead)

Table of Contents

Why You’ll Love This Manna Bread

This recipe is completely flourless, yeast-free, and contains no added sugar, oil, or artificial ingredients.

That means every single bite is pure, whole-food nourishment in its most natural form.

The natural sprouting process breaks down starches in the grain and converts them into simple sugars, which is exactly why this bread tastes mildly sweet without a single teaspoon of sugar added.

Because the loaf bakes at a very low temperature (around 225°F/107°C), it acts almost like a slow dehydration.

This preserves more of the natural enzymes, vitamins, and beneficial compounds in the sprouted grain than a high-heat bake would.

It’s also surprisingly forgiving once you get the hang of the sprouting stage. Making this bread doesn’t require any fancy technique, just time and a food processor.

100% whole grain: Made entirely from sprouted wheat berries with no refined flour in sight.
Naturally sweet: The sprouting process produces natural sugars, so no sweetener is needed.
No kneading required: You blend the dough in a food processor, no stand mixer, no arm workout.
Deeply nutritious: Sprouting increases the bioavailability of iron, zinc, folate, and other key nutrients.
Freezer-friendly: Bake a double batch and freeze extra loaves so you always have one on hand.
Vegan and dairy-free: Completely plant-based with no animal products whatsoever.

You might also enjoy: Einkorn Bread, another ancient grain loaf that pairs beautifully with wholesome, natural toppings.

Ingredients

The beauty of Manna Bread is in its simplicity. You only need a handful of ingredients, but quality matters here, especially the wheat berries, which need to be whole and undamaged in order to sprout properly.

2 cups organic hard red wheat berries (whole and undamaged, the grain must be able to germinate)
3/4 teaspoon fine sea salt
1/3 cup raisins (adds natural sweetness and chew)
1 teaspoon ground cinnamon (optional, but highly recommended)
Water for soaking and rinsing

Optional add-ins for flavor variations:

2 tablespoons raw honey or maple syrup (for a sweeter loaf)
1/4 cup chopped dates
2 tablespoons flaxseeds or sunflower seeds
Sesame seeds or rolled oats for topping

Read Also: Fresh Milled Flour Bread

Kitchen Equipment Needed

You don’t need specialized baking tools to make Manna Bread, but a few key pieces of equipment will make the process smooth and stress-free.

Wide-mouth quart mason jar — for soaking and sprouting the wheat berries
Cheesecloth or sprouting jar lid screen — to cover the jar during sprouting so air circulates
Rubber band — to secure the cheesecloth over the jar
Food processor (at least 8-cup capacity) — essential for grinding the sprouted berries into a smooth dough
Baking sheet or loaf pan — a standard 9×5-inch loaf pan works well, or a sheet pan lined with parchment
Parchment paper — prevents sticking and makes cleanup easy
Kitchen scale (optional but helpful) — for consistent results
Large bowl — for rinsing the berries before and during sprouting
Fine mesh strainer — useful for rinsing the berries at each stage

You might also find it helpful to have a small dish towel handy for covering the jar at an angle during the sprouting process.

Read Also: Honey Oatmeal Bread

Step-by-Step Instructions: How to Make Manna Bread

Don’t let the timeline intimidate you. Most of the three days involved in making Manna Bread is completely hands-off waiting time.

The active work takes less than 45 minutes total, and the process itself is genuinely fun, almost meditative.

1. Rinse and Soak the Wheat Berries (Day 1 Evening)

Place the 2 cups of organic hard red wheat berries into a wide-mouth quart mason jar.
Rinse the berries well under cool running water, swirling them around to remove any dust or debris.
Fill the jar with cool water, covering the berries by at least 2–3 inches (the berries will swell significantly as they absorb water).
Cover the jar with a piece of cheesecloth or a mesh sprouting lid, and secure it with a rubber band.
Leave the jar on your countertop at room temperature for 8–12 hours (overnight works perfectly).
After soaking, the berries should look noticeably plumper and slightly softer — this means they’ve absorbed enough water and are ready for the sprouting phase.

2. Drain and Begin the Sprouting Process (Day 2 Morning)

Drain all the soaking water from the jar through the cheesecloth or mesh lid by inverting it over the sink and allowing the water to run out completely.
Rinse the soaked berries with fresh cool water, then drain thoroughly again. You want the berries damp but not swimming in water — excess moisture leads to mold.
Place the jar on its side in a small bowl or dish at a roughly 45-degree angle, tilted slightly downward. This position allows any residual water to drain away from the berries while still keeping them moist.
Keep the jar in a relatively warm spot (around 65–75°F / 18–24°C) out of direct sunlight. A kitchen counter near the sink is ideal.
Repeat the rinse-and-drain process at least twice daily — once in the morning and once in the evening. Each rinse should take only about 60 seconds.
After 24–36 hours, you should see tiny white tails (sprouts) beginning to emerge from each berry. This is exactly what you want!

3. Monitor and Finish Sprouting (Day 2 Evening – Day 3 Morning)

Continue rinsing and draining the berries twice daily. At each rinse, check how long the sprout tails have grown.
The sprouts are ready when each tail is roughly the same length as the grain itself — typically about 1/8 to 1/4 inch (3–6mm) long.
Taste one berry at this point — it should taste noticeably sweet and mild, almost like fresh corn. This sweetness is the natural sugar produced during germination, and it’s what gives Manna Bread its signature flavor.
Do not allow the sprouts to grow longer than the grain length. Over-sprouted berries begin to develop a bitter, grassy flavor that will ruin the bread.
Once the sprouts have reached the ideal length, drain the berries very well. Spread them on a clean kitchen towel for a few minutes to remove excess surface moisture before grinding.
If you’re not ready to bake immediately, transfer the drained, sprouted berries to a covered container and refrigerate for up to 24 hours. This pauses the sprouting process until you’re ready to continue.

4. Preheat the Oven and Prepare Your Baking Pan (Day 3)

Preheat your oven to 225°F (107°C). This low temperature is intentional — it slowly dehydrates and sets the loaf while preserving as many nutrients as possible.
If your oven doesn’t go as low as 225°F, set it to the lowest available temperature (250°F/121°C is also common and works well).
Line a standard 9×5-inch loaf pan with parchment paper, leaving some overhang on the sides so you can lift the bread out easily after baking.
Lightly mist the parchment with water or brush it with a tiny amount of oil. The dough is very sticky and every bit of preparation helps prevent it from welding itself to the pan.

5. Grind the Sprouted Berries into Dough

Transfer the well-drained sprouted wheat berries into the bowl of your food processor.
Add the 3/4 teaspoon of fine sea salt and, if using, the 1 teaspoon of ground cinnamon.
Process the berries on high speed for 2–3 minutes, stopping to scrape down the sides of the bowl every 30–40 seconds. The mixture will first look crumbly, then grainy, and eventually come together into a thick, very sticky paste.
Continue processing until the dough is as smooth as you can get it. It should resemble a thick, wet hummus in consistency — sticky, dense, and difficult to handle with bare hands. This is normal and correct.
If the dough seems too thick for your food processor to process smoothly, add one teaspoon of water at a time and pulse to incorporate. Add no more than 2–3 teaspoons total, as too much water makes the finished loaf too wet.
Once the dough is a uniform paste, add the raisins to the food processor. Pulse 4–5 times briefly just to incorporate and slightly break up the raisins — you want them distributed throughout the dough but not fully pureed.

6. Shape the Loaf

Wet your hands thoroughly with cold water before handling the dough — this is the single best trick to prevent sticking.
Scrape the dough out of the food processor and into the prepared loaf pan.
Use your wet hands or a wet spatula to press the dough evenly into the pan and smooth the surface as much as possible.
The loaf will be about 1.5–2 inches tall at this stage. It will not rise during baking like a traditional yeast bread — what you see now is roughly what you’ll get.
If desired, sprinkle the top of the loaf with sesame seeds, rolled oats, or a pinch of extra cinnamon for a decorative finish.

7. Bake the Manna Bread Low and Slow

Place the loaf pan in the center rack of your preheated 225°F (107°C) oven.
Bake for 2.5 to 3 hours, checking on it every 45 minutes or so. The exact time will vary depending on your oven and how wet your dough was.
At the 2-hour mark, gently press the center of the loaf with a clean finger. It should feel firm and set around the edges but may still feel slightly soft in the very center.
The outside of the loaf will deepen to a dark golden-brown to reddish-brown color as it bakes. This browning is a sign that the natural sugars in the sprouted grain are caramelizing — it is a very good thing.
The loaf is done when the exterior feels dry and firm to the touch, and when you tap the bottom of the pan it sounds somewhat hollow.
If you have an instant-read thermometer, the internal temperature should read around 190–200°F (88–93°C) when fully baked.

8. Cool Completely Before Slicing

Remove the loaf pan from the oven and allow the bread to rest in the pan for 15 minutes before attempting to lift it out.
Use the parchment paper overhang to carefully lift the loaf out of the pan and transfer it to a wire cooling rack.
This next step is critical: do not slice the bread until it has cooled completely to room temperature, which will take at least 1–2 hours.
Manna Bread needs this cooling time to fully set its texture. If you cut into it while it’s still warm, the interior will be gummy and wet, and the slices will not hold together properly.
Once fully cooled, use a sharp serrated bread knife to slice the loaf into 1/2-inch thick slices. The bread will be dense and moist — and absolutely delicious.

For a lovely everyday breakfast pairing with this bread, my Avocado Toast makes a beautifully simple and nutritious combination.

Tips for The Best Manna Bread

Manna Bread is a forgiving recipe once you understand the few key moments where technique really matters.

Keep these tips in mind and your loaf will come out perfectly every single time.

Always use organic wheat berries. Conventional wheat is sometimes treated with herbicides during harvest that can damage the germ and prevent germination. Organic berries are your safest bet.
Don’t over-sprout the berries. Once sprout tails are as long as the grain itself, stop. Longer sprouts = bitter bread.
Drain the berries very well before grinding. Excess water creates an overly wet dough that takes forever to bake through. Pat them gently on a towel if needed.
Wet your hands before handling the dough. The dough is extremely sticky — wet hands are your best friend.
Resist the urge to turn the oven up. High heat bakes the exterior before the interior has a chance to set, leaving you with a raw center. Low and slow is the only way.
Let the bread cool completely before slicing. Warm Manna Bread will appear underbaked and gummy inside — it firms up dramatically as it cools.
Make a double or triple batch. The sprouting time is the same no matter how much grain you use. Bake several loaves at once and freeze the extras.
If your berries don’t sprout within 48 hours, they are likely old or damaged. Use a fresh bag from a different source.

Read Also: Fall Bread Recipes

Serving Suggestions

Manna Bread is versatile enough to serve at any meal. Because it’s dense and filling, even a single slice can keep you satisfied for hours, making it a perfect breakfast or snack base.

Classic breakfast toast: Toast a slice and top with natural almond butter and a drizzle of raw honey for a deeply satisfying morning meal.
With Avocado Egg Salad: Pile a generous spoonful on a slice of Manna Bread for a high-protein, whole-food lunch.
Simple cheese and fruit platter: Serve thin slices alongside soft goat cheese, fresh figs, and walnuts for a beautiful appetizer or snack board.
With soups and stews: This hearty bread holds up beautifully alongside a bowl of Lentil Spinach Soup or any warming winter soup.
As a base for nut butters: Peanut butter, sunflower seed butter, or tahini spread on a warm slice is an absolutely classic combination.
With fresh berries and yogurt: Crumble a slice over plain Greek yogurt and top with fresh strawberries or blueberries for a wholesome breakfast bowl.
As a snack with honey: Sometimes the simplest approach is best. A slice with a little raw honey is perfection.

Variations of Manna Bread

Once you’ve mastered the basic recipe, it’s incredibly fun to experiment with different grains, add-ins, and flavor profiles.

Every variation starts with the same sprouting and grinding process, only the mix-ins change.

Spelt Manna Bread: Substitute sprouted spelt berries for wheat berries. Spelt has a slightly nuttier, milder flavor and is easier to digest for some people who are sensitive to wheat.
Rye Manna Bread: Use sprouted rye berries for a deeply earthy, intensely flavored loaf. Rye Manna Bread has a bolder, more complex taste reminiscent of traditional Scandinavian dark breads.
Multigrain Manna Bread: Combine wheat, rye, and barley berries (all sprouted separately or together) for a nutritionally dense and complex-flavored loaf.
Date and Walnut Manna Bread: Replace the raisins with 1/4 cup chopped Medjool dates and add 3 tablespoons of roughly chopped walnuts before shaping. The result is a wonderfully sweet and rich loaf.
Sunflower and Sesame Manna Bread: Add 2 tablespoons of sunflower seeds and 1 tablespoon of sesame seeds to the dough for extra crunch and a toasty, nutty flavor.
Herbed Savory Manna Bread: Skip the raisins and cinnamon, and instead add 2 tablespoons of fresh rosemary and 1/2 teaspoon of garlic powder for a savory loaf that pairs beautifully with soups and salads.

If you enjoy exploring unique bread variations, my Blackberry Bread is another wonderfully creative loaf worth trying.

Storage and Reheating

Because Manna Bread contains no preservatives of any kind, it has a shorter shelf life than commercial bread, but it freezes beautifully, which makes batch baking very practical.

Room temperature: Manna Bread should not be stored at room temperature for more than 1 day. The moisture content makes it prone to mold without refrigeration.
Refrigerator: Wrap the loaf tightly in plastic wrap or store slices in an airtight container in the fridge for up to 5–7 days.
Freezer: Slice the fully cooled loaf and wrap individual slices in plastic wrap, then store in a zip-top freezer bag for up to 3 months. Freeze the slices in a single layer first for 1 hour before bagging to prevent them from sticking together.
To thaw: Remove a slice from the freezer and leave it at room temperature for 30–45 minutes, or microwave on low power for 20–30 seconds.
To reheat/toast: Pop a slice in a toaster or toaster oven at medium heat for 2–3 minutes until lightly crisped on the outside. Toasting brings out the natural sweetness even more and gives the bread a wonderful texture contrast.

Nutritional Facts

The following is an approximate nutritional breakdown per slice (based on a loaf cut into 12 slices, using wheat berries, raisins, salt, and cinnamon).

Nutrient	Per Slice (approx.)
Calories	~95 kcal
Total Carbohydrates	~19g
Dietary Fiber	~3g
Natural Sugars	~3g
Protein	~4g
Total Fat	~0.5g
Sodium	~60mg
Iron	~8% DV
Folate	~6% DV
Zinc	~5% DV

Note: Nutritional values are approximate and will vary based on grain variety, add-ins, and exact measurements.

Another bread: Date Nut Bread, a rich, wholesome loaf packed with naturally sweet dates and hearty walnuts.

Health Benefits of Key Ingredients

Manna Bread is one of the few breads where you can genuinely feel good about every ingredient in it.

Each component brings real, measurable nutritional value to the table.

Sprouted wheat berries: The sprouting process increases the availability of key vitamins and minerals including folate, vitamin C, iron, and zinc. It also reduces phytic acid, a naturally occurring compound that can block mineral absorption in unsprouted grains, making the nutrients in sprouted bread significantly more bioavailable.
Whole grain fiber: Each slice provides a meaningful dose of dietary fiber, which supports healthy digestion, feeds beneficial gut bacteria, and helps regulate blood sugar levels by slowing the absorption of carbohydrates.
Raisins: These little dried fruits contribute natural sugars, antioxidants including polyphenols, and a small amount of iron and potassium. They add sweetness without any refined sugar being necessary.
Sea salt: In the small amount used here, sea salt enhances flavor and contributes trace minerals including magnesium and calcium that are stripped from processed table salt.
Cinnamon: Beyond flavor, cinnamon is loaded with anti-inflammatory antioxidants and has been shown in research to support healthy blood sugar regulation, making it a genuinely beneficial addition, not just a flavoring.

FAQs About Manna Bread

1. Can I use all-purpose flour instead of sprouting wheat berries?

Using regular flour would create a completely different product, not Manna Bread at all.

The unique texture, natural sweetness, and nutritional profile of Manna Bread come entirely from the sprouted whole grain.

If you want a simple flour-based loaf, try a standard sandwich bread recipe instead. The sprouting step is what makes this recipe what it is.

2. Is Manna Bread the same as Ezekiel bread?

They are closely related but not exactly the same. Ezekiel bread is based on a Biblical recipe that combines multiple sprouted grains and legumes (wheat, barley, beans, lentils, millet, and spelt).

Manna Bread (also called Essene bread) is simpler, traditionally made with just one sprouted grain, usually wheat.

Both are flourless and yeast-free, but the ingredient list and flavor profile differ slightly.

3. Can I make this recipe with a blender instead of a food processor?

A high-powered blender like a Vitamix can work, but it requires more patience and more scraping down the sides.

A food processor is much better suited to handling the thick, wet, sticky dough that sprouted wheat berries produce.

If using a blender, work in smaller batches and add a teaspoon of water if the machine struggles.

Do not use a standard countertop blender, the motor won’t be powerful enough.

4. My wheat berries didn’t sprout. What went wrong?

The most common reasons are that the berries are too old, or they were treated with an herbicide during harvest (a practice sometimes used with non-organic wheat) that prevents germination.

Always use fresh organic wheat berries from a reliable source. If in doubt, test a small batch of 10–15 berries before committing to a full two cups.

5. Does Manna Bread taste like regular bread?

Not exactly, and that’s a good thing. Manna Bread has a denser, moister texture than a conventional flour-and-yeast loaf, with a naturally sweet, malty, almost caramel-like flavor that’s distinctly its own.

If you love hearty, rustic whole grain breads, you will absolutely love Manna Bread.

If you’re expecting fluffy sandwich bread, it will take some adjusting, but most people who try it become devoted fans very quickly.

Conclusion

Learning how to make your own Manna Bread is one of those kitchen projects that changes the way you think about food.

It’s slow, intentional, and deeply connected to how humans have nourished themselves for thousands of years.

The first time you pull that dark, fragrant loaf from the oven and cut into a perfectly set, naturally sweet slice, you’ll understand why this bread has endured for millennia.

It’s not a weeknight recipe, it’s a weekend adventure, a small act of craft, and a genuinely wholesome addition to your table.

Give it a try this week. Soak your berries tonight, and by the end of the weekend you’ll have something truly special to show for it.

I’d love to hear how your loaf turns out. Drop a comment below with your experience, any add-ins you tried, or photos of your beautiful Manna Bread.

And if you made any delicious variations, share those too, this recipe community is the best.

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Why You’ll Love This Manna Bread

Ingredients

Kitchen Equipment Needed

Recommended Products for This Recipe

1. Organic Hard Red Wheat Berries (Bob’s Red Mill or Azure Farm)

2. Sprouting Jar Lid Kit

3. Cuisinart 11-Cup Food Processor

4. Unbleached Parchment Paper Sheets

Step-by-Step Instructions: How to Make Manna Bread

1. Rinse and Soak the Wheat Berries (Day 1 Evening)

2. Drain and Begin the Sprouting Process (Day 2 Morning)

3. Monitor and Finish Sprouting (Day 2 Evening – Day 3 Morning)

4. Preheat the Oven and Prepare Your Baking Pan (Day 3)

5. Grind the Sprouted Berries into Dough

6. Shape the Loaf

7. Bake the Manna Bread Low and Slow

8. Cool Completely Before Slicing

Tips for The Best Manna Bread

Serving Suggestions

Variations of Manna Bread

Storage and Reheating

Nutritional Facts

Health Benefits of Key Ingredients

FAQs About Manna Bread

1. Can I use all-purpose flour instead of sprouting wheat berries?

2. Is Manna Bread the same as Ezekiel bread?

3. Can I make this recipe with a blender instead of a food processor?

4. My wheat berries didn’t sprout. What went wrong?

5. Does Manna Bread taste like regular bread?

Manna Bread

Ingredients

Equipment

Method

Nutrition

Notes

Private Notes

Tried this recipe?

Conclusion

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