Z’s Spelt Rolls

Sugar-Free, THM-E, Low fat

That Crazy Bread Lover!

If you were to set a bowl of ice cream and a fresh loaf of homemade bread in front of me, at any given time… I’d choose the bread every time! Yes, I am one of those crazy bread lovers! I love bread!!!!

It truly is hard for me to resist a good fluffy bread. Bread-sticks, pizza crust, toast, cinnamon rolls, dinner rolls….you name it! I can hardly resist! Bread is seriously my favorite!

I mean, seriously…who wouldn’t want a warm fluffy roll, straight out of the oven?

These rolls are made with sprouted spelt flour, so the flavor is amazingly nutty, and oh so delicious!

I make mine in a muffin tin, so they are pretty easy to throw together :). Win, win!


The Goodness of Sprouted Flours

I love using sprouted flours because of how nutritious they can be. Although they are often more expensive, and harder to find in regular stores, they have many health benefits that regular flours just  do not have.

Health Benefits of Sprouted Whole Grains. Sprouting grains increases many of the grains‘ key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids often lacking in grains, such as lysine. Sprouted grains may also be less allergenic to those with grain protein sensitivities. –…grain…grain/sprouted-whole-grains

“You’ve heard about whole grains, which are simply seeds that have not germinated yet, covered in the protective layer called the husk. When they are intact, grains contain a series of compounds that inhibit growth (for practical purposes a seed wouldn’t want to start growing until the proper time). But when environmental conditions are right, the seed begins to germinate, the husk cracks open, and the growth inhibitors are deactivated.

 Sprouted grains have partially started this growth process. The deactivation of anti-growth enzymes leads to a greater availability of vitamin C, folate, and minerals like iron. The sprouting process also results in a reduction in carbohydrates along with an increase in protein. Finally, they also have lower levels of gluten and up to three times the amount of soluble fiber found in non-sprouted grains.” –

The Art of Making Bread

I would love to say that bread is super easy to make, but it honestly took me over 6 years to perfect it! I had to learn the art of making bread.

There are a lot of tricks that I learned while learning to make bread well. I had a lot of failures and a lot of flops. There is an actual art to the right texture, just the right amount of rising, the perfect temperature of the water when you add the yeast, and the “wetness” of the dough. All those things you learn about making bread just come with time.

I do think, however, that this bread is easy to make. If you have a stand mixer, it will be a lot easier than doing all the kneading by hand. It usually takes me about 10 minutes to whip this together, and about 30 minutes to rise (if you let them rise on the top of your pre-heating oven).

There is Just Something Homemade Bread…

I think my daughter Addie got my love for bread!

I like to make bread for my kids. Not only are they ALWAYS hungry, but they just can’t eat the way that my husband and I do. They are growing kids of course! We eat “on plan”, which is the THM way, but for growing kids, they need to have a healthy balance of healthy fats and carbs. Their growing little bodies need to have “crossovers” (eating carbs and fats together).

Luckily, my kids love all the stuff I make. But, they especially love any kinds of breads that I make.

If I had written down all of the dozens of bread recipes that I have created over the years, I would have a TON of bread recipes on this site for you, but alas, I never did write them down (I know, husband! lol).

So, now, I am having to re-create a lot of the bread recipes that I have learned to make through the years. It’s ok though…I am learning to adapt them for our style of eating (THM), which is a good thing!

Look at that little face! She loved this bread!

These spelt rolls are so yummy, and can be paired with most THM-E meals. They are also great for the kids when you have a THM-S meal and need them to have a “crossover”. I especially love them fresh out of the oven with some of my homemade sugar-free Berry Jam as a yummy E snack.

I hope you get to enjoy these as much as my family and I do!

God Bless!



Yields 24 rolls

Z’s Spelt Rolls

Sugar-Free, THM-E, Low Fat, Sprouted Grains A fluffy and deliciously healthy sprouted spelt roll. Perfect with any meal!

50 minPrep Time

17 minCook Time

1 hr, 7 Total Time

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Recipe Image


  • 2 1/2 cups lukewarm water (not too hot)
  • 3 tsp yeast
  • 1 1/2 Tbs Honey (to activate yeast)
  • 3 cups sprouted spelt flour
  • 1/3 cup flaxseed meal
  • 1 tsp salt
  • 1 tbs butter (melted)
  • 2 2/3 cups whole wheat flour (sprouted is best) (also, more if needed)
  • 2 tbs super sweet blend


  1. Put the lukewarm water, honey and yeast in stand mixer bowl.
  2. Whisk together until blended well.
  3. Let sit for 10 minutes or until little froth begins to form on top of water
  4. Attach bowl to stand mixer
  5. Add in the flours, salt and butter
  6. With dough hook attached, turn on low and just let mix for 5 minutes.
  7. If more flour is needed, add in whole wheat flour.
  8. Once the dough begins to "come away" from the sides of the bowl, and is not sticky to touch, it's ready
  9. Place on floured surface and roll into a long roll (about 3 feet long)
  10. Cut into equal portions (about 24)
  11. Place in greased (I used Pam Baking Spray) muffin tin
  12. Place on top of warm stove (while preheating the oven)
  13. Let rise for at least a half hour (or until almost double the size)
  14. Bake at 350 for 17 minutes.
  15. Enjoy!



2977 cal


31 g


558 g


113 g
Click Here For Full Nutrition, Exchanges, and My Plate Info

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