Sprouted Grain Pizza and Calzone Dough

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When it’s football season, whether you love watching the game or not, you’re bound to be around someone who does, and wind up at a game watch or tailgate. Chances are, at those functions, you’ll be running into some beer. What goes better with beer than pizza? Confession: I prefer red wine with pizza, but I bet some of you might choose a calzone over a pizza if it was easy to make. Your kids might think it’s pretty fun and yummy, too. So, I present my frequently prepared recipe for sprouted grain pizza dough.

sprouted grain calzone
It really is easier than you think. The time on the recipe below may look long, but most of it is for proofing the dough, so you can spend time doing whatever you please for that hour, and whip up another quick game day snack in the other 15 minute proof period. I introduce the dough that makes the perfect personal pizza and calzones…and dessert pizza. One dough to make everyone happy!

dairy free pesto sprouted grain pizza

Homemade Vs. Premade Pizza Dough

Now, you could go to the store and buy some pre-made dough, which I will even do on occasion. But, when you want the flavor of whole grains, our Whole Foods and Trader Joe’s both sadly stopped selling pre-made wheat pizza dough – it’s hard to come by!

It’s also fun to make if you have kids around so that they can see how one of their favorite foods gets to their mouth from start to finish. They can also have some control over what they’re eating if you set out a variety of toppings and let them pick.

Kids are often more into wanting to control things than they are into refusing foods because they don’t like them. Rather than force foods on them and make them add the broccoli or mushrooms, leave it out as an option and have make your own pizza (or quesadillas, or wraps) days regularly so they’ll eventually choose different ingredients on their own.
{Check out my article for Nature Nate’s with more tips on raising kids to eat a variety of foods}

dairy free sprouted grain dessert pizza

Making Pizza as a Family Tradition

Back to this sprouted grain pizza. I’ve discussed in the past growing up in an Italian family and all of the wonderful recipes I enjoyed. Well, my uncle actually owned an Italian pizzeria/restaurant that my parents both worked at on the side before I was born and then would help out here and there when he needed them. My grandmother was back there making loaddds of sauce (that I never really appreciated until my adult years). After the restaurant closed (expanded too soon etc etc).

I remember my mom asking my dad to make dough at home all the time. He never did. Maybe cause {I now realize} parenting is exhausting and he just wanted to rest while working and going to engineering school. Maybe it was an emotional thing. Either way, I like keeping the Italian tradition going and make the dough from scratch!

I may eat dairy free now, but as a child we had no idea that it triggered my horrible asthma, so pizza was on the table quite often. While I can take down a tomato pie and love my garbanzo flour pizzas, calzones are a favorite now because they don’t seem any different to me than a calzone filled with cows milk ricotta. Tim has a taste for my cooking, but my tofu ricotta is now acceptable to my family in lasagna at Christmas and fooled my in-laws in these calzones, too. It’s as much of a winner as this sprouted grain pizza dough! So, grab some yeast, flour, honey, oil and water, and get cooking with your family and friends!

how to make calzones

Sprouted Grain Pizza Dough: Notes and Tips

  • I use sprouted grain flour when it works in my recipes as the sprouting process can enhance nutrient absorption. Since we expect a certain texture from pizza, though, the 00 or all purpose blended in allows this crust to provide the right texture plus more protein and fiber for satiety, as well as nutrient density and flavor. If you use a different flour, you may need to add more towards the end. In general, be sure it isn’t sticking to your hands a lot before it proofs.
  • Sugar is helpful in activating yeast so it can do a better job at proofing the dough. Honey provides the sugar we need, and in my opinion better flavor, too. While it’s a small amount in this recipe, honey does provide more nutrient density than white refined sugar, too.
  • While I give instructions for using the oven to let the dough rise, if you have a warm room and it’s the right time of year, just leave it in there! My sun porch is great for this in the summer.

sprouted grain calzones

healthy calzone

Sprouted Grain Pizza Dough

This sprouted grain pizza dough works for your favorite savory or dessert pies as well as comforting calzones!
Prep Time 10 mins
Cook Time 10 mins
Rest Time 1 hr 20 mins
Total Time 1 hr 40 mins
Course Dessert, Main Course
Cuisine American, Italian
Servings 8


  • 1 tbsp honey
  • 1 tbsp active dry yeast
  • Cups warm water (115-125 degrees)
  • 2 ¼ cups sprouted whole wheat flour or regular whole wheat
  • 1 cup 00 or all purpose flour plus up to 1/4 cup more
  • ½ tsp salt
  • ½ tbsp olive oil for proofing
  • ½ cup 00 or all purpose flour for prep
  • ¼ cup cornmeal divided, for cooking
  • choice toppings


  • Add yeast to a large mixing bowl and after heating water in a large measuring cup or mug, stir honey into the water.
  • Whisk water and honey mixture with the yeast and let proof 5-10 minutes. Yeast should form a foamy texture on the top of the liquid.
  • Whisk in salt.
  • Set oven to 250 degrees F.
  • Add the 2 ¼ Cups of sprouted and 1 cup of white flour. Mix with a very sturdy rubber spatula or knead with your hands for roughly 3 minutes. If mixture is too wet and sticky add an extra tablespoon of white flour at a time, up to ¼ Cup total.
  • Spray with olive oil cooking spray or evenly spread a thin layer of olive oil over top.
  • Turn off oven, and cover the bowl with a wet towel before placing in the oven. Keep oven slightly cracked open so that your dough is in a warm environment, but not warm enough to cook. After 60-90 minutes, your dough should have proofed to double the size.
  • Punch the dough to deflate the air and then separate into 6-8 smaller pieces. Let these pieces rise for 15-20 minutes.
  • If you have a pizza stone, set it in the oven with a light dusting of cornmeal and set oven to 450 degrees.
  • Cover your counter top or surface with the 00 or all purpose flour.

For Pizza

  • Form the dough into pizza shape and lay over a pizza paddle that has been dusted with cornmeal. Alternatively, place directly on a baking sheet that has been dusted with cornmeal.
  • After forming dough, top with sauce or pesto, cheese and other toppings of your choosing.
  • Either transfer pizza from paddle to stone or place baking sheet in the oven. Bake for 6-9 minutes, depending on the size of your pizza as well as the number and type of toppings.

For Calzones

  • Form the dough into a rounded pizza shape, but keep slightly thicker.
  • Add ⅓ cup ricotta or tofu ricotta to half of the dough, leaving about ½ to ¾ inch from the edges uncovered.
  • Top with your fillings such as broccoli, soy chorizo, Applegate turkey pepperoni, minced garlic or spinach as well as buffalo mozzarella or Miyokos dairy free mozzarella alternative.
  • Fold the other half over and pinch the edges before cutting 3 small slits on the top to vent.
  • Carefully transfer to the pizza paddle and stone or baking sheet with cornmeal as above. Bake for 10-12 minutes, until outside is golden brown and firm.


*Additional flour may be needed if you use regular whole wheat flour versus sprouted grain flour.
Keyword sprouted grain calzone, Sprouted grain pizza
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  1. Hi Kelly!! Say, is it ok to use non-sprouted whole wheat flour? Ie could you sub regular ww flour or perhaps ww pastry flour (if that’s what you have on hand)? And, for the all-purpose; I have Bob’s gluten free on hand. Would that be ok too? No hurry! Just trying to use what I have. Looks amazing! Thanks for sharing this and having this blog! I’ve been cooking up a storm with your recipes and they are all awesome!

    1. I definitely can’t speak to the gluten free, but if you try it let me know! The ww and ww pastry will likely work, but start with 1/4 C less flour and add more if needed! The sprouted grain I find absorbs a bit less liquid. Hope you enjoy and let me know how it goes!!