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
- 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
| Name | Amount | % 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 % |
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Comments and Reviews
All
The Rawtarian
Feb 27, 2017
I'm so glad that you found a recipe that hit the spot!
Mmm onion flavored brazil nuts... Smart!! Yum :)
Nicola Wilcock
Jan 09, 2017
great receipes just beginning so can't wait
The Rawtarian
Jan 13, 2017
Awesome Nicola! What types of recipes have you made so far?
morenap
Dec 28, 2016
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!
The Rawtarian
Dec 29, 2016
Awesome!! I'm glad you were able to adapt it to your liking. Did you use similar amounts?
Jeneil
Aug 25, 2016
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.
morenap
Dec 28, 2016
I used avocado oil, was still pretty good, I bet coconut oil is good too!
The Rawtarian
Nov 03, 2016
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 :)
marina
Mar 10, 2016
Can I blend the ingredients in a vitamix? I don't have a food processor
The Rawtarian
Mar 11, 2016
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
linnettm
Sep 26, 2016
can you use an oven for this like the spongy bread? i do not have a dehydrator yet
The Rawtarian
Nov 03, 2016
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.
NonnaMic
Jan 22, 2016
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
The Rawtarian
Jan 22, 2016
Very nice combo with the ranch dressing, NonnaMic.
If you use flax meal, you don't need to grind it :)
Fran
Oct 15, 2015
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.
The Rawtarian
Oct 15, 2015
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 :)
Mary Jo
Aug 12, 2015
I am soo excited to make this !!!!! :) Do u soak the sunflower seeds first ??
The Rawtarian
Aug 16, 2015
Nope, no soaking required!
Mary Jo
Aug 17, 2015
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 ~~~
The Rawtarian
Aug 23, 2015
Hi Mary Jo! It doesn't get crispy. It should be flexible like thin bread. :)
Mary Jo
Aug 23, 2015
Mary Jo's Review
Raw onion bread recipe
THANK U .... IT IS delicious !!!! ♥♥♥
The Rawtarian
Aug 27, 2015
Wonderful! So glad you likey, Mary Jo!
roberta
Jul 14, 2015
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
The Rawtarian
Jul 18, 2015
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)
lori
Apr 07, 2015
Can I use chia vs flax? Is coconut.oil ok?
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