Lower Carb Bread: Cracked Rye Seed Bread



  • 5 oz sprouted whole wheat flour
  • 3 oz seeds (1 oz each raw golden flax, sesame, and pumpkin)
  • 5 oz cracked rye
  • .25 cup vital wheat gluten
  • 13 oz water
  • 1 tsp instant yeast

Day 1:


Combine whole wheat flour and 5 oz water. Mix well and let sit overnight.


Combine 7 oz boiling water with rye. Mix well and let sit over night.

Day 2:

Combine poolish, soaker, yeast, and vital wheat gluten. Knead until dough forms. Mix in seeds.

The dough will be very wet. Press into Pullman pan and cover. Let rise until doubled.

Preheat oven to 350. Bake for 30 minutes. Take off Pullman lid and bake another 30 minutes.


The loaf is quite flat. The bread did not rise very well, possibly due to the volume of seeds and whole grain to flour. I also wonder if something caused it to deflate because it was doubled when I put it in the oven but not when I took it out. I thought it might have been overproofed.

Salt would substantially improve the flavor (I forgot, whoops).

Loaf was cut into 32 slices. It would be easy to get 40 with careful cutting – it was firm and did not tear easily. Two slices were needed to make one normally sized slice of bread. For this reason, the recipe below uses two slices for one serving.

<a href=”https://www.verywellfit.com/recipe-nutrition-analyzer-4157076″ target=”_blank”><img width=”320″ height=”634″ src=”https://www.verywellfit.com/thmb/H_BaX-Wvl_gFC6DIusai0Qb_pkU=/1000×0/Nutrition-Label-Embed-434312123-ea259ca5cfa14e539b5d133c2dfb4d1e.png” /></a>

11 carbs per serving seems great. Personal past experience suggests sprouted whole wheat flour causes less of a BG increase than straight whole wheat. The 3.5 grams of protein and fiber also help.

I ate two servings for breakfast for about four days. My BG barely blipped. This has been the most successful of my bread experiments by far.

The bread got moldy very fast so I will move it to the freezer immediately next time.

For next time:

  • Remember salt.
  • Fully cook the cracked rye in a pot instead of soaking.
  • Consider using 4 oz grain, 4 oz seeds.
  • Investigate how much rise I can expect from a whole grain mash. What makes bread rise?
  • How does the Pullman lid affect the height of the finished product?

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