How to Cook Spelt Grains

Reading Time: 5 minutes

 

Learn how to cook spelt grains and try out two spelt flour recipes: double chocolate chip cookies and spelt sourdough.

by Jenny Underwood

Spelt is an ancient grain that I’ve started using as my main flour. There’s evidence that it’s been used for thousands of years. The grain has recently regained popularity among certain circles because it’s often easier to tolerate and doesn’t affect blood sugars as drastically as regular wheat.

We use freshly ground flours from both hard white wheat and spelt, and in both sourdough and quick breads.

Spelt isn’t gluten-free, but it does have a lower gluten content. You may notice that the structure can be somewhat different in breads, because it has less elasticity and can be denser. However, this hasn’t caused problems for me. I successfully make a wide range of baked goods, such as pie crusts, yeast breads, sourdough bread, pizza, muffins, cookies, and more, using 100 percent freshly ground spelt. It also makes a fantastic breading for fried foods and even a delicious gravy.

There are a few extra considerations when cooking with spelt flour. It’s fluffier, and you’ll need to use about 1-1/4 cups for each cup of wheat flour called for by a recipe. As a whole-grain flour, it benefits from being allowed to sit in the liquid for 5 to 10 minutes.

I buy the spelt wheat berries in bulk, which allows me to get an organic grain at the best price. It’s generally not a conventionally grown crop, because the yield isn’t as high as that of wheat and it requires special harvesting equipment, due to the way the grain grows on the stalk.

You may sprout the spelt berries, which decreases the gluten and starch somewhat, as well as making vitamins and minerals more available. To sprout the berries, soak for several hours or overnight in warm water. Drain the water and place the soaked berries in a jar or container with a breathable lid. Keep in a dark cabinet. Rinse twice per day. When the sprouts are about twice the length of the seed, you may use them. They can be used wet or dried in a dehydrator and ground to use in breads. This produces something similar to malt and is quite sweet.

Growing Spelt at Home

Growing spelt is simple. Plant spelt berries in mid-September, or whatever time your zone plants winter wheat. It grows well in zones 3a to 8b. It requires less nitrogen per acre than wheat and can be grown with either conventional or organic fertilizers, such as manure, bone meal, etc.

Harvest when the tops have dried well and are brown and crunchy. Cut the stalks and place together in bundles. Winnow (separate chaff from the grain) the spelt by beating the heads onto a clean, lined trash can or bucket. After all the grain is removed from the heads, you’ll need to throw them up into the air in front of a fan and allow the chaff to be blown away. The heavier heads should sink down while the chaff is blown by the air. These may then be stored and ground. If you’re concerned that there may be bugs present, freeze the wheat for two weeks to kill them.

Spelt Double Chocolate Chip Cookies

Yield: 2 dozen cookies

Preheat oven to 350 degrees Fahrenheit and line 2 cookie sheets with parchment paper.

Ingredients:

• 1 stick butter
• 1/4 cup + 1 cup dark chocolate chips
• 2 eggs
• 1 teaspoon vanilla extract
• 3/4 cup raw sugar
• 1 teaspoon baking soda
• 1 teaspoon salt
• 2-3/4 cup freshly ground spelt flour
• 1 cup chopped nuts (optional)

Instructions:

1. Melt 1 stick of butter in a pan on low or melt setting. Add 1/4 cup dark chocolate chips and melt.
2. In a large mixing bowl, cream eggs and sugar. Add in melted butter and chocolate combination. Mix well. Add vanilla, baking soda, and salt. Mix very well. Add flour and chocolate chips and nuts (if desired). Combine until thoroughly mixed, but don’t overmix.
3. Bake at 350 degrees F for 9 minutes. Remove to cool.

Spelt Sourdough Bread

Ingredients:

• 2 bread pan loaves or 1 large artisan loaf
• 1 cup sourdough starter
• 2-1/2 cups lukewarm water
• 1/4 cup oil or butter (melted)
• 1 tablespoon salt
• 1 tablespoon maple syrup
• 6 to 8 cups spelt flour

Instructions:

1. In large mixing bowl, add sourdough starter, water, and 2 cups flour. Stir well and allow to sit in a warm place for 15 minutes. You may or may not notice bubbles forming. Add maple syrup, salt, oil, and enough flour to make a stiff dough. Allow to sit for 15 minutes.
2. Place dough in stand mixer or mix by hand for 5 minutes until smooth but still slightly sticky. Cover and allow to rest for 1 hour in a warm place. Knead for 5 minutes or until smooth using a little extra flour if necessary. Coat lightly in oil, cover and place in a warm spot for 6 to 8 hours.
3. Divide into 2 sections for loaf pans or one rounded ball for an artisan loaf. For artisan bread, use a Dutch oven with a lid. Either line pans with parchment or oil them. Place dough in pans and allow to rise in warm place 1 hour. Slash tops.
4. Preheat oven to 405 degrees F, place a pan with water on bottom of rack in oven. Bake bread for 5 minutes. Turn oven down to 385 degrees F and bake for 30 minutes. If using loaf pans, your bread should be browned and done. Remove it and butter. For Dutch ovens, remove lid and continue to bake for an additional 20 minutes or until golden. Remove, butter, and allow to cool completely before cutting.

A few places you can find spelt are your local bulk foods store, Azure Standard, and Grand Teton Ancient Grains. I encourage you to give spelt a try. I think you’ll be amazed at the depth of flavor it will add to all your baked goods, and you may find that it soon has a permanent place in your kitchen cupboard!

Helpful Links

• Is Spelt Good for You? Nutrition Information, Pros and Cons, and More.
• Corn Agronomy.
• The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. http://pubmed.ncbi.nlm.hih.gov/29068605.
• Spelt Glycemic Index: A Diabetic-Friendly Whole Grain.

More Spelt Recipes to Try Out:

• Whole Grain Gingerbread Recipe with Spelt Flour
• Spelt Sourdough Bun Recipe

---

Jenny Underwood is a homeschooling mama to four lively blessings. She makes her home in the rural foothills of the Ozark Mountains with her husband of 20 years. You can find her reading a good book, drinking coffee, and gardening on their little fifth-generation homestead. She blogs at www.inconvenientfamily.com.

---

Originally published in the July/August 2025 issue of Countryside and Small Stock Journal and regularly vetted for accuracy.