Recipe Directions

  • 1. Place the sunflower seeds in your food processor and process into a fine meal. Take out of food processor and set aside. (You do not need to wash your food processor yet.)
  • 2. Peel onions, place in empty food processor and process in your food processor until small but not mushy. (Do not use a high-speed blender.)
  • 3. Place onions in a large mixing bowl. Add everything else, including the ground sunflower seeds. Mix with a spoon. If it's dry and won't mix, you can add a small splash of water (ex. 1 tbsp), but I doubt you'll need to add any water at all.
  • 4. Spread onto dehydrator trays. Use parchment paper (not wax paper because it'll melt and stick!!!) or teflex sheets as a base. This raw onion bread recipe makes three Excalibur trays.
  • 5. Dehydrate for 1 hour at 120 degrees, then reduce to 105 degrees and dry for another 6 hours. Once the bread starts drying out and holding together, score them with a knife into the size that you'd like.
  • 6. At some point you'll want to flip them over, remove the parchment paper and finish dehydrating them, maybe for another 4 hours or so. I like them to be a bit chewy. Just try nibbling on this raw onion bread recipe and see whether you want it crispier. Dehydrating times can vary greatly, so trust YOUR judgment.
  • 7. Enjoy this raw onion bread recipe!

The Rawtarian's Thoughts

By The Rawtarian

I first tasted raw onion bread at a tiny raw food restaurant. I immediately went home and started searching online for a raw onion bread recipe that tasted just as good!

Well, nothing compares with having raw onion bread made by someone else and served to you with a smile, but...second best is making this raw onion bread recipe for yourself at home!

I had never made raw crackers or raw bread that included olive oil, but the addition of olive oil makes this raw onion bread recipe so easy to spread! This recipe makes enough for three sheets of onion bread.

In terms of onion measurements, here I call for 3 massive sweet white onions. This is about 2.5 pounds or about 5 cups chopped.

I like to dehydrate this raw onion bread recipe until it's basically dry but still pliable/bendable.

Recipe Photos

Nutrition Facts

Nutritional score: 76 out of 100
  • This recipe is very low in Carbohydrates.
  • This recipe is low in Sodium.
  • This recipe is an excellent source of Vitamin E.
  • This recipe is a good source of Protein, Dietary Fiber, Iron, and Vitamin B6.
  • This recipe is a noteworthy source of Calcium, Vitamin C, and Riboflavin.

Amounts per 197 g (7 oz) suggested serving

NameAmount% Daily
Calories 408 17 %
Protein 11 g 19 %
Fat 33 g 41 %
Carbohydrates 23 g 7 %
Dietary Fiber 10 g 31 %
Sugars 7 g
Calcium 103 mg 10 %
Iron 2.8 mg 22 %
Sodium 312 mg 14 %
Source: USDA, The Rawtarian

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Comments and Reviews

Top voted

270 votes
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Man, don't know if any onion bread will be left before its finished in the dehydrator!!! I had a taste test and keep going back every now and then to steal more ! When warm it tastes like crumbed onion rings, mmmmmm
Stinking awesome!
Thank you

Posted from The Rawtarian App

259 votes
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Any suggestions for a substitute for the ground flax seeds?
I am in menopause and stay away from flax!

Would love to try this recipe! What do you think about using chia seeds instead?

Thanks!

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Shan, that sounds like success!!! :) xox

All

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What I use instead of oil thankyou πŸŒΊπŸ¦‹πŸŒΈπŸŒΊπŸ¦‹

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Hi Rhonda,

This recipe needs oil!

You could use another type of oil of you prefer, or you could reduce it to 1/4 cup, but generally, oil is necessary :)

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I LOVE THE ONION BREAD IT IS MY STAPLE. Can it be made with sunflower and almonds or almond flour or pumpkin seeds. What about Bulgar or Hemp? I am new to this whole raw /seed food eating.

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Hi Robin,

I'm so glad you've been enjoying this onion bread!

You can use almonds instead of the sunflower seeds, no problem, since almonds and sunflower seeds behave very similarly in most recipes.

Using hemp (or bulgur) is not recommended, since they are very different from sunflower seeds.

I am a bit unsure about using raw pumpkin seeds (pepitas) instead of sunflower seeds. I think it'd be okay, but maybe try 1/2 sunflower seeds and 1/2 pumpkin seeds first and see how that goes :)

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arjatim's Review

Raw onion bread recipe
4
4 out of 5

love it, have made and scarfed down 3 batches in the week since we found it!?..... that said, need some interpretation help.... if I addup all the nutrient specs, they equal 84g, yet the portion is supposed to be 197g!!
??... what am I missing?.... important since want this as part of our keto diet... thanks much

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Hi Arjatim,

I am happy to help!

The nutritional info breakdown below (for example, protein, fat etc) only shows a few components of the overall recipe. It would be pretty rare for nutritional information weight to total the overall portion weight. For example, water won't show up in nutritional information but adds to portion weight. :)

Also, the weight of the portion and the nutritional information is calculated *before* dehydrating. So with 5 cups of onions going into this there's going to be a lot of water weight. Dehydrating will reduce the weight but the nutritional information will stay the same as it only removes water which is not reflected in nutritional information.

I hope this helps!

3 votes
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Can't have soy, what do uou recommend in place of soy ?

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Hi Lori,

Bragg's Liquid Aminos could work instead of soy sauce :)

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Maggie 's Review

Raw onion bread recipe
5
5 out of 5

Since getting my dehydrator, I have tried several wrap recipes. Yours is the only one we have loved. I had some soaked Brazil nuts and and dehydrated them at the same time. omg, onion flavored Brazil nuts. Will be making this recipe a lot and will always add a tray of nuts or seeds.

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I'm so glad that you found a recipe that hit the spot!

Mmm onion flavored brazil nuts... Smart!! Yum :)

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great receipes just beginning so can't wait

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Awesome Nicola! What types of recipes have you made so far?

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I ended up making my own version, as I cannot have flax and soy, so I used chia and coconut sap, plus I had no olive oil, so I used avocado oil. iy turned out pretty great, though I have no idea how the original tastes!

8 votes
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Awesome!! I'm glad you were able to adapt it to your liking. Did you use similar amounts?

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Hi! I can't wait to try your recipe. Trying to add more raw meals into our lives. One question - is the oil super necessary? Will it not work if I don't use oil? And if it's a must, will coconut oil work? Thanks.

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I used avocado oil, was still pretty good, I bet coconut oil is good too!

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Some oil is definitely necessary, but you could probably reduce it to a 1/4 if you prefer.

Using coconut oil instead of olive oil is fine :)

25 votes
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Can I blend the ingredients in a vitamix? I don't have a food processor

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Hi Marina,

The short answer is... no.

The long answer is:
*Grind the sunflower seeds on their own (dry) in your blender (or in a coffee grinder, nut grinder etc).
*Finely chop 5 cups of sweet onions.
*Combine everything in a bowl. Stir.

Note: Do not blend the onions - you will end up with too runny of a mixture because they will liquify.

PS: try to pick up a food processor. Blenders are for really wet recipes, food processors are for drier recipes. Here's a video where I explain :) https://www.youtube.com/watch?v=jF0b2ekugyk

15 votes
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can you use an oven for this like the spongy bread? i do not have a dehydrator yet

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Hi Linnett,

Yes, I tested this heavily for my cookbook, which is coming out in 2017! Long story short, try at 375F. Line a tray with parchment paper. Bake for 27 mins, let cool for 10 mins, then flip and bake again for another 8 mins.

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I've made this twice in the past week and shared with fam and friends. It takes a veggie wrap to a whole new level! So flavorful and with raw ranch dressing, mmmm! I ground my flaxseeds but I'll start with flaxseed meal, next time. Do I still need to grind the meal? Thank you for making mealtime fabulous!

Posted from The Rawtarian's Raw Recipes App

28 votes
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Very nice combo with the ranch dressing, NonnaMic.

If you use flax meal, you don't need to grind it :)

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I know this post is a couple of years old, but I hope you see my question. In the ingredients you list ground flax seeds. In the directions you say to grind the sunflower seeds. I'm a little confused. So, both are ground ? Or the recipe is so forgiving either can be ground? The picture of the bread it looks like one of the seeds is whole.

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Hi Fran!

FYI: I started with whole sunflower seeds and pre-ground flax meal, so this helps to explain why I wrote this recipe the way I did!

Basically, both the flax and the sunflower seeds need to be ground! I typically find flax seeds hard to successfully grind in the food processor, so I recommend starting with "flax meal" (preground when you buy it). Using whole flax seeds won't work very well in this recipe.

The sunflower seeds should be ground but they don't have to be totally flour-like - the sesame seeds are more forgiving than the flax meal.

Hope this helps :)

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