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

263 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

249 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

8 votes
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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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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 :)

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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

6 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.

16 votes
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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

17 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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I am soo excited to make this !!!!! :) Do u soak the sunflower seeds first ??

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Nope, no soaking required!

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Thank u for ur response .. soo very appreciated ... now need to know .. when the time is up for the dehydrating .. will it be crispy , like a cracker .. or stay flexible like thin bread.. ?? Its not getting crispy at all ~~~

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Hi Mary Jo! It doesn't get crispy. It should be flexible like thin bread. :)

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Mary Jo's Review

Raw onion bread recipe
5
5 out of 5

THANK U .... IT IS delicious !!!! ♥♥♥

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Wonderful! So glad you likey, Mary Jo!

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Have made raw onion bread in past and love it. often add rosemary or sage from the garden. MMM maybe mint this time. Do you know how long it will last in fridge? can you freeze it? thanks

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Hi Roberta! 4 days in fridge! Definitely freezeable once dehydrated. (To defrost, defrost in fridge, then ideally pop in dehydrator for another hour or so to warm up and get rid of any excess moisture)

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Can I use chia vs flax? Is coconut.oil ok?

22 votes
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Hi Lori, you can use coconut oil instead of olive oil in this recipe I suppose, although I've never done it. You could possibly use ground chia instead of the flax, BUT it won't work out the same.... it might work, but basically you will be inventing a different recipe once you start doing all these substitutions :)

24 votes
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Stephanie Bernstein's Review

Raw onion bread recipe
5
5 out of 5

I make this each year for passover to serve instead of matzah -- always a huge hit. But I have to say, handling all the raw onions KILLS me and has me crying my eyes out through the whole process. Here's a photo of how I beat the pain this year! :)

22 votes
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Hahaha, love it, Stephanie! You look great, regardless! :)

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Lol Stephanie - I just came across this pic again and it made me grin. Again!

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rozyoasis's Review

Raw onion bread recipe
5
5 out of 5

I loved these crackers! They are so good, either on their own as a snack or with a meal to add a different texture. They didn't last very long although I was able to keep them around for about 4 days. What incredible onion flavor!

I stored them uncovered in the fridge and they got a little crisper, which was nice. But they are good just any way they are served. Another big hit with my husband.

22 votes
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Wonderful to hear, Rozy! Glad your hubz liked 'em, too! :)

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