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

All

31 votes
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Exactly, Bradly. The sweeter, the better! :)

48 votes
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I PUT MY DEHYDRATOR in the garage for the smell which I love but filles the house alot.
This recipe with beets and spinach added in is amazing too

36 votes
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so glad it worked out well for you Lynn!

47 votes
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Hi Larky,

Thanks for your comment - did you use "sweet onions" not regular "white onions"?

38 votes
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I did! I bought several huge gorgeous ones from our Co-op here. It does occur to me that they might have been slightly past their prime, as I find that sweeties go off much faster than Spanish onions. I usually don't buy them at all after fall, but this looked so tasty. I did find that freezing the bread made it much less bitter. I had it with some "egg salad" the other day, and it was quite nice. And my laundry room now smells like a toasted everything bagel, so that isn't entirely bad. :-) Thanks for all you do!

38 votes
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Lol re: your laundry room - it might bet that you're not a huge fan of the taste of flax. Have you ever tried using psyllium husk and using that in dehydrated recipes? The taste is much subtler than flax

41 votes
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I don't mind flax, or at least I don't think I do. I put it in smoothies and on salads all the time, and I used to put it in baked goods when I baked more. Maybe it is different dehydrated. I'll try psyllium! Thank you!

35 votes
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My pleasure :)

44 votes
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A good alternative is Braggs Liquid Aminos

34 votes
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gail's Review

Raw onion bread recipe
5
5 out of 5

I made some plain and sprinkled some of the flattened dough with sea salt and caraway seeds. The salted/seeded bread was my favorite.

35 votes
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Glad you enjoyed it, Gail! Nice idea with the sea salt and seeds

49 votes
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Onion bread has been one of my raw staples. Dehydrating is a little rough on my husband for the first few hours, it makes his eyes water...opps. But he is good about it. I use it for my sandwiches, I love the flavor and texture. I was glad to find the recipe here since I have kept it tucked on a piece of paper...somewhere...and have to hunt for it every couple weeks to make my next batch.

Posted from The Rawtarian's Raw Recipes App

40 votes
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Aaah, yes, the stack of recipe papers!!! I had one of those two. That was the impetus for making the app, because I had a huge stack and could never find anything! lol

Glad you enjoy the onion bread. Glad you're husband takes one for the team lol

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Teri's Review

Raw onion bread recipe
4
4 out of 5

It made 2 sheets for me, ( divided each sheet into 4 for a total of 8 "wraps". When I calculated the calories I came up with 303 calories for each one. (based on calories for 3 large onions(180 c.), 1 c. flaxseed (897 cal), 1 c. sunflower seeds (818 cal), 1/3 cup of olive oil (500 c.), and 1 tbsp lite soy sauce (29 calories).

I have the same dehydrator and love it.

38 votes
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Thanks Teri! Awesome for you to share the nutritional info. I am working on adding nutritional content for all of my recipes. Not sure when that will go live, but it's nice to know that this info will be helpful to you!

41 votes
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I am new to raw foods and loving your site. Can the onion flatbreads be frozen ??

34 votes
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Hi John, Sure thing! Just defrost in the fridge before using.

36 votes
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can I use flax meal instead of ground flax seeds or no?

32 votes
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Hi Anne, yes, definitely. In my mind they are the same thing :)

30 votes
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What's the best way to store the onion bread? It gets soft when I store it in Tupperware.

Thanks!

Posted from The Rawtarian's Raw Recipes App

37 votes
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Hi! I always store mine in the fridge in a large ziploc - it does get a bit soft, but sometimes I will pop it in the d. again before eating

31 votes
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Ahoy! Made this into bite sized squares and used a spread of veganaisse/minced garlic/fresh black pepper. Topped off 1/2 with tomato slice and the others 1/2 with cucumber slice. Makes a great appetizer even for non-veganites. Bueno-Bueno-Bueno.

Posted from The Rawtarian's Raw Recipes App

32 votes
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Ahoy! Sounds awesome. Nice idea to make them into nice teaser-sized squares!

33 votes
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Hi! can you help me think of an alternative to the raw tamari or nama shoyu? I ask this because i'm going ultra healthy and so I'm not eating soy in any way or form. To the point it scares the heck out of me! Peace!

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Hi Santino,

You could omit it completely. Also, you could also try Braggs Liquid Aminos? Can't remember if they have soy sauce or not.

But again, you could leave it out completely and that would be fine

Hope this helps!

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