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

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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

40 votes
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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!

34 votes
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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!

31 votes
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Thanks for your prompt reply. Since that ingredient was not listed as optional, I wasn't sure at all if I can remove it entirely, without disturbing your original recipe! Pretty much clear now.

34 votes
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No problem Santino :) Happy to help

38 votes
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ChrissiFisher's Review

Raw onion bread recipe
5
5 out of 5

Made last night and had for lunch today. Best savory bread substitute I've had since going gluten free years ago. This will be a staple recipe for me, whether made into wraps, as bread or crisped as crackers. I can't use soy, so coconut aminos worked perfectly in place of the soy sauce. Recipe is an amazing "keeper"!

40 votes
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Awesome Chrissi! Pic looks delicious too. What did you eat them with?

40 votes
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I have been making this bread for several years. I have tried several different kinds of raw bread/crackers, but I always come back to this one. It is my favorite. My husband will say "you are making onion bread" because when he comes in after it begins to dehydrate, it does burn his eyes a bit for awhile. But he seems very proud of it to others. It's good, worth the effort.

Posted from The Rawtarian's Raw Recipes App

51 votes
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It does have a certain scent, a certain "je ne sais quois" that does burn the eyes heehee, but, as you say, worth it!

PS: Your husband sounds like a doll lol

45 votes
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HI,
I haven't made this recipe yet however I am familiar with dehydrating. However can you freeze this recipe. I love to have these things on hand yet I noticed the shelf life is only 5 days???

38 votes
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Hi Denise! I haven't frozen them myself, but I think that would be fine. When ready to eat, defrost and then perhaps place in dehydrator again for an hour or so

44 votes
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Tanya's Review

Raw onion bread recipe
4
4 out of 5

Fantastic! As a very new appreciator of raw diet and dehydrators, this recipe resulted in am amazing treat! After 30 days on AIP [Autoimmune Protocol Diet] with restrictions on all nuts and grains, this was a lovey experience being able to eat something bready and( with the extra I kept in the dehydrator) crackery! My only difficulty as a newbie to this was not having your suggestions for how thick to spread it on the parchment paper.

But amazing flavour and as I cannot do soy, I used cocunut aminos and a bit of pink himilayan salt which were a super substitute. Also added some fresh rosemary as its everywhere and darn it tates great! Thanks for sharing this recipe. I think its going to become a staple.

38 votes
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Hi Tanya, sounds like a success! Sure is nice to have breadlike textures, yeah?

60 votes
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Jessica's Review

Raw onion bread recipe
5
5 out of 5

I know I commented on this earlier but I swear I could eat this bread every day. My favorite sandwich with it is avocado spread on it, kale, bean sprouts and tomatoes topped with a drizzle of olive oil, lemon juice, salt pepper and basil.

sooooooooo amazing. I single handedly ate all but a slice out of one tray (nesco gardenmaster) yesterday. So sorry the picture doesn't do it justice!

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