Brown rice is a naturally gluten-free whole grain, and sprouting rice is fairly simple. It can be done at home with equipment on hand.


  • Choose any variety of whole grain brown rice, from short- to long-grain, for sprouting.
  • Wild rice is much longer than other rice varieties, and is cut before being sold, so it does not sprout, but it will split after soaking for several hours.
  • White rice is like white flour; the germ has been removed, so it does not sprout.

Instructions for Sprouting Rice

  1. Place ½ cup brown rice in a quart-size sprouting jar or other sprouting container. Fill with water, cover with a sprouting screen or mesh sprouting lidSoak 12 hours or overnight.
  2. Drain off water.
  3. Invert the jar over a bowl at an angle so that the rice will drain and still allow air to circulate.
  4. After 12 hours of draining, rinse and drain again.
  5. Repeat rinsing and draining 2-3 times daily.
  6. Tiny sprouts should begin to form in 2-3 days. At this point, sprouting is complete.
  7. Drain the sprouts well and transfer to a covered container.


Sprouts will keep in the refrigerator for several days.

To make sprouted rice flour, dry the sprouted rice in a dehydrator, oven, or in the sun, and grind into flour.

What's Next?

Use sprouted brown rice flour for making gluten-free sourdough baked goods with our Gluten-free Brown Rice Sourdough Starter.