Raw Food Recipe: Zucchini Carrot Flat Bread

by Susan on January 29, 2009

The flat breads that I make in the dehydrator have become a staple of my raw food diet. They are easy to make, and can store for weeks. Nutritionally, they dramatically outshine any type of “baked” bread or cracker. They are so convenient they could be considered “fast” raw food. There is a little preparation that goes into making the breads but once you get into the rhythm of making them, you will be surprised at how easy it is to incorporate flat breads into your diet.

Flat breads can be savory or sweet.  Look at the ingredients and you will be amazed at both how simple and healthy they are. This bread, like the Cinnamon Pomegranate Flat Bread, started out with sprouted wheat berries as it’s base. Sprouting grains brings out the highest nutritional value that they possess. Grains will take two to four days to sprout so plan accordingly. I normally have some type of sprouted seeds or grains “cooking” all the time.

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{ 40 comments… read them below or add one }

Gray February 3, 2009 at 5:19 pm

cool bread


Kristen's Raw February 6, 2009 at 12:40 am

Looks and sounds heavenly! :)



Valerie February 17, 2009 at 2:06 pm

I have just ordered my dehydrator, so I’ll definately try this one out. Sounds so good!


Arlys October 17, 2009 at 1:51 pm

Susan you have inspired me to reignite my health with raw food. Thank you for your gifts of generosity and beauty by sharing all this wonderful information. (I live in MN also and needed a boost as the weather turns cold)



Theresa Brinkley November 16, 2009 at 10:45 pm

thank you for this recipe I love the way this bread look I will definitely try this recipe I have made sprouted bread before be it turn out hard . I made some sprouted flatbread today with flaxseed meal and whole wheat flour it turn out wonderful I can’t wait try tis recipe!!!


Andri Abercrombie January 22, 2010 at 6:02 pm

Say, can you use flax seeds or some other type of grain to make this? I am allergic to gluten as well as most nuts and while this bread looks delicious, I can’t eat the wheat in it.

Thanks Susan!



Susan January 22, 2010 at 6:06 pm

You can try…I would soak them first.


Mary Ann March 26, 2010 at 9:36 pm

this bread looks amazing … this will be my first raw bread. Yum !

The big question:
Are you sprouting soft spring wheat or hard winter wheat?

… or does it matter. Hard winter wheat is easy to find here … soft wheat will be a challenge.


Susan March 27, 2010 at 5:25 pm

I believe either will work…I will check.


Theresa July 23, 2010 at 9:27 pm

I just made this recipe using hard winter wheat sprouts.
Wow! Delicious bread. I will be sure to have this recipe in my dehydrator often.
Thank you very much for sharing.


mike July 28, 2010 at 9:27 am

Great, thx


Tammy August 13, 2010 at 11:09 am

I have been eating raw for te past six months. I have just ordered a dehyrator. I love wraps so I hope I can roll this bread into a wrap without it breaking. Has anyone used it as a wrap?


Susan August 13, 2010 at 11:32 am

I can guarantee this will NOT work as a wrap. It is a completely different type of recipe.


Kristina March 15, 2011 at 11:03 pm

My mother-in-law’s sprouting method has inspired me to sprout lots of grain! I did not have a fancy sprouting apparatus. But with this simple method, you need only a strainer and catchment bowl. Soak grain overnight and then transfer it into a strainer. Rinse. Place strainer over a bowl. A few times per day, rinse grain in the strainer and put back over bowl to drip. Until grain develops longish tails, it stays in the strainer. So easy! I used this recipe as a base and added: 1/2 onion, 1 tomato, 1 Tbsp. miso, fresh basil and green onion, turmeric, and chili. My “bread” dough was over-processed, though, making it a smooth, thick consistency. Next time I will add zuchini with the carrot, and process in smaller batches. Tammy, perhaps adding avocado and processing the dough until very smooth would make for a good wrap.


tamara Kaneen July 25, 2011 at 5:25 pm

I modified this just alittle to remove the gluten, and used Buckwheat in place of wheatberries. I also used 1 Garlic clove instead of shallots, and a pinch of hymalyian salt and it was really good. I am not crazy about the flavor of flax if it is to dominant, which is why I added garlic… I will be sharing this one for sure.


Nicole August 5, 2011 at 3:19 am

Could I use oat groats in place of the wheat berries? How about something like millet?


Susan August 5, 2011 at 8:04 am

When I make these recipes, I only test them with the stated ingredients so I can’t tell you for sure. You could try oat groats, I don’t think millet will work.


Stacey October 15, 2011 at 9:01 pm

When it calls for 3 cups sprouted wheat berries, does that mean I start with 3 cups of dry grain and then use all of it once it sprouts, or that AFTER it sprouts, I should use 3 cups? And if that’s the case, how many cups of dry grain will yield me 3 cups of sprouted grain? Thanks.


Susan October 15, 2011 at 9:47 pm

Since the recipe calls for 3 cups sprouted wheat berries, you use sprouted wheat berries. It you were supposed to use dry grain, it would state that in the directions. The quantities can differ but normally 2 to 2 1/2 cups grain will give you at least 3 cups sprouted berries.


Henry DaVonn February 12, 2012 at 10:49 am

I quit trying to make raw bread because I could never get the right texture. It always crumbles. Do you think it’s because I use carrot pulp and maybe not enough flax seed? Is it possible to make good raw bread without flax?


Susan February 12, 2012 at 1:38 pm

Are you using recipes that have been tested or trying to make your own. Flax works as a binder. Chia seeds also can work as a binder but not quite as well. Cheers!


AllieBird May 11, 2012 at 6:57 pm

I LOVE this recipe and I LOVE all of your comments back to people. Especially after reading your blog post of “most hated questions”. AH! You’re hilarious. Thank you for all of your lovely recipes and for all of the effort you put into making them perfect.


Susan May 13, 2012 at 9:15 am

Thank you!


Chad July 8, 2012 at 12:59 pm

I don’t have a dehydrator. Is there a way to make this in the oven?


katy October 14, 2013 at 6:15 pm

Do flax seeds need to be sprouted the way other nuts and seeds do? Do we need to worry about phytic acid in flax? Thank-you


Susan October 17, 2013 at 11:04 am

I don’t worry about sprouting flax. Yes, it does contain phytic acid but if you keep everything in moderation, you should be fine.


Melissa February 23, 2014 at 11:49 pm

How do you sprout wheat berries? I’m new to raw foods so trying to learn everything I can. Thanks!


Susan March 1, 2014 at 10:26 am

Soak them for 24 hours, then drain and rinse 2 x 3 times a day until they sprout. Cheers!


Ursula April 5, 2014 at 11:31 am

Hi Susan! First, I love your site. I have been drooling over your pictures for months now and finally got the nerve to make something. I’m still fairly new to raw food. Your site is amazing, inspiring, and beautiful. Ok, I have a couple b of questions: how long do you dehydrate the bread? Also, is it a cup of flax seeds measured and then ground, or grind flax seeds and measure a cup after ground? I think I made the bread correctly but want to make sure. Thanks so much!


Susan April 8, 2014 at 11:06 pm

Dehydrate it until it is the consistency you want. It varies. At least 8 hours. The recipes are written in order. So if it says 1 cup ground flax, you measure the flax already ground. If it says one cup flax seeds, ground, then you measure the flax seeds then grind them. Cheers!


Ursula April 8, 2014 at 11:33 pm

Thanks so much!


Matthew May 26, 2014 at 9:17 am

@Susan, you came across a bit rude in your response to the person wanting to know if the quantities for the sprouts were dried quantity then sprouted or sprouted quantity. It was a valid question and it males more sense for the quantity to be of the dried grain before soaking so that you’re not guessing how much to soak in order to get the required amount sprouted.

Anyway, with that off my chest… 😉

I think that with extra ground chia / flax and only drying till still pliable will work for wraps. Anyone had success?


Susan May 26, 2014 at 11:07 am

Thank you, Matthew. Because of the extreme amount of comments and email I get, sometime I answer very matter of fact. People interpret that as being rude because I haven’t added all the niceties. Actually, as far as sprouts go, yields are never the same depending on the quality and age of your seeds. From a half a cup of dried seeds, you could get 1-2 cups of sprouts. That is why I specify the measurement after sprouting. So it will work with the other ingredient ratios in the recipe. I hope this helps!

I would suggest using a wrap recipe for wraps. This one is intended for a hard cracker and it would be difficult to make the adjustments to turn it into a wrap. Wonderful question, though. Cheers!


kate July 31, 2014 at 4:45 pm

I am going to sub the wheatberries with almond pulp….will let you know how it works. you could also soak almonds, pulse them into grain like pieces, and use that i bet. thank you. your site is the best out there.


Shanny September 30, 2014 at 11:03 pm

I’ve recently bought a dehydrator. I’m so frustrated as I cannot make crackers nor bread without it becoming a pile of crumbs. I’ve changed temp , scored , made thicker /thinner , flipped 1/2 way , took away parchment.
At a loss here. Any advice would be so helpful.


Susan October 19, 2014 at 12:28 pm

Hi, Shanny, It sounds like you just need to add a little more water to your dough. Cheers!


Patricia December 6, 2014 at 5:41 am

What the heck are wheat berries?


Susan December 10, 2014 at 7:18 pm

Grains of wheat. Cheers!


diane simmons April 26, 2015 at 8:30 am

Can these be frozen??


Susan April 28, 2015 at 10:28 am

Hi, Diane, I haven’t frozen them…we eat them too fast. But I think you could. You will have to pop them in the dehydrator when you take them out or they will be too damp. Cheers!


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