by Lisa Bass| | 2 Comments
Check out my roundup of my favorite healthy sourdough discard recipes! Along with fermented grains, many of these recipes have other health benefits, such as high-protein ingredients and other ingredients full of vitamins and minerals. From breakfast to dinner, eating healthy doesn’t have to be boring or flavorless thanks to these discard meals!
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My sourdough journey began with making sandwich bread.
As delicious as it was (still is!), I knew there had to be more I could do with my sourdough starter. So, I began to find creative ways to utilize my starter, especially the discard.
What I ended up discovering was a plethora of amazing recipes that were made even better by using discarded sourdough starter.
The best part about using leftover sourdough discard in your baking and cooking? You get the added benefit of fermented grains – making it easier to digest and better absorbed by the body.
Plus, there just can’t be enough said about the flavor sourdough adds to pretty much anything fromsourdough wafflestochocolate chip cookiestobanana bread.
In this roundup, I’m sharing some of my favorite healthy discard recipes.
What is Sourdough Discard?
Sourdough discard is unfed starter. It’s the amount you remove before feeding an active starter. Some people will just toss the discard, but I love to use it in various recipes.
Once a starter is mature enough, you don’t technically have to “discard” any of it. However, you don’t want too much starter because it will be difficult to maintain and keep healthy.
That’s why I love to use discard in recipes to ensure I keep a healthy starter and get plenty of fermented grains in my diet.
Is Sourdough Discard Healthy?
Although the term “healthy” can mean different things to different people, I would argue that sourdough provides many health benefits.
Fermented grains is what sets it apart. The fermentation process helps break down two components of the grains flour is made up of:
- Gluten– Fermenting grains breaks down gluten, which makes the grains easier for our bodies to digest.
- Phytic Acid –This is an anti-nutrient. Humans do not have the proper enzymes to break this down. Instead, it can bind to various nutrients in our bodies, inhibiting those nutrients from being properly absorbed. Fermentation breaks these anti-nutrients down for us, which makes the actual nutrients of the food more bio-available.
Recipes made with all discard and no added flour are considered long-fermented recipes, as the grains in the discard have all been sufficiently fermented.
Many of my discard recipes that do have additional flour can be long fermented to ensure you get all these health benefits as well.
Why You’ll Love These Recipes
Great way to utilize sourdough starter discard– There are some discard bread recipes below, too, but I love being able to use my sourdough starter for every meal of the day at the farmhouse if I want to. It’s not just for bread!
The added depth of flavor– Sourdough discard elevates the flavor of recipes in my opinion.
Cut down on food waste– I never like to throw food away. Honestly, I have not thrown out any discard in years. There’s always something I can make with it. The recipes below are just the tip of the iceberg.
This post contains affiliate links, which means I make a small commission at no extra cost to you. See my full disclosurehere.
Tips
- Some of the recipes below do require another leavening agent, such as baking powder or commercial yeast. You’ll want to have both on hand if you plan to make any discard recipes. Instant yeast is always good to have in the pantry when needed.
- Although it isn’t required, I find discard recipes work best when the discard is brought to room temperature before being added to a recipe.
- The longer sourdough discard sits in the fridge, the more sour it becomes. Keep this in mind, pending how much sour flavor you like in your recipes.
- Although these are all technically discard recipes, active sourdough starter can be used as well.
Healthy Sourdough Discard Recipes
For Breakfast
1
Sourdough Blueberry Muffins
High in fiber and Vitamin C, among other nutrients, blueberry muffins are a delicious breakfast or snack. I enjoy them with a side of yogurt or a tall glass of milk.
Check out this recipe
2
Sourdough Zucchini Bread
High in Vitamin C, this is a great quick bread to make if you need to "hide" veggies in baked goods for kids or adults. Add a little nut butter on a slice for some added protein and healthy fat.
Check out this recipe
Toast
You can't have a sourdough recipe roundup without including at least one or two sourdough bread recipes. Enjoy toast in the morning with peanut butter or as the base for avocado toast. Both this Sourdough Discard Bread and my Discard Sandwich Bread are perfect for morning toast and give you all the benefit of fermented grains. Make this a side to a couple of farm fresh fried eggs for a balanced breakfast.
Check out this recipe
4
Sourdough Discard Bagels
While a bagel may not sound healthy, a homemade version is always a better choice. Fewer ingredients and no preservatives. Add a little protein boost by slathering on some homemade cream cheese or nut butter.
Check out this recipe
5
Sourdough Crepes
If you are looking for a creative way to get eggs in your diet, crepes are perfect! Made with discard and eggs, these give you a protein boost and the benefit of fermented grains. Although we like to fill them with a sweet filling typically, savory fillings are great if you want a healthier version with less sugar. Curious about the health benefits of eggs? Check out my podcast episode with Lisa Steele for a discussion on all things eggs, including why they are so good for you.
Check out this recipe
6
Sourdough Dutch Baby Pancake
Yes, pancakes can be healthy. Dutch baby pancakes are made with a lot of eggs, making them higher in protein. Enjoy with a little yogurt and peanut butter for another protein boost. If you need to add a little sweetness to the finished product, I recommend 100% pure maple syrup. Yes, sugar may not be healthy per say, but maple syrup is a better choice for sugar because of its high mineral content. It's about balance, right?
Check out this recipe
For Lunch
7
Sourdough Wraps
If you are watching your carb intake or just wanting something lighter for lunch, wraps are a great choice. Both my Sourdough Discard Naan and Sourdough Tortilla recipes are delicious options for the wrap base. Fill each one with grilled chicken, lettuce, and tomato for a refreshing, guilt-free lunch.
Check out this recipe
8
Pizza
My Sourdough Discard Pizza Crust is one of my most popular recipes. Using fermented grains only in this pizza dough (no extra flour!), you end up with a thin, crunchy crust that makes eating pizza a pretty healthy option. Top with lots of veggies to get even more nutrients for lunch.
Check out this recipe
9
Sourdough Discard Hamburger Buns
Making your own hamburger buns can be simple. Plus, it is a much healthier option than store bought, as you won't find extra ingredients or preservatives in these. Use these as the ends to a turkey or salmon burger for a healthy, high-protein lunch.
Check out this recipe
For Dinner
10
Sourdough Skillet
This is one of my favorite meals to throw together in a cast iron skillet when I have excess starter and we need to clean out the fridge. Add in a variety of vegetables for some added nutrients. This does not include additional flour, so you also get all the benefits of fermented grains.
Check out this recipe
11
Sourdough Pasta
Sometimes you just crave pasta. You will be surprised how easy it is to make your own noodles. With only 3 ingredients, these noodles contain zero preservatives or a long list of hard to pronounce ingredients like most store-bought versions do. Plus, get the added benefit of sourdough flavor and fermentation.
Check out this recipe
12
Ground Beef Pot Pie
This really is such an easy recipe. I love when I can get an entire meal in one dish. This includes your protein, carbs, and veggies. I make this with my Sourdough Pie Crust. This one really packs a flavor punch and is great for larger families.
Check out this recipe
13
Best Chicken Pot Pie Recipe With Sourdough Biscuits
One of my favorite ways to make chicken pot pie is with my sourdough biscuits. This is a hearty meal that will taste like it shouldn't be healthy. However, the chicken and veggies, plus the added fermented grains in the biscuits, make this recipe a healthier dinner choice.
Check out this recipe
14
Sourdough Galette With Sage, Leek, And Goat Cheese
This could be considered an appetizer, side, or the main dish. Made with a sourdough pie dough and sweet potatoes, which are full of antioxidants and vitamins such as vitamin A, this rustic dish is delicious and full of healthy ingredients.
Check out this recipe
15
Buffalo Cauliflower Wings
If you are looking for creative ways to use up discard, try using it as a coating for fried or baked items. This is a twist on a classic game night food that makes getting your veggies in delicious.
Check out this recipe
16
Sourdough Discard Focaccia
I don't know about you, but I love to have some form of sourdough bread as a side to dinner. This discard focaccia is so light and flavorful. Plus, you can also long ferment this recipe to ensure easier digestion and better absorption of nutrients.
Check out this recipe
For Snack Time
17
Sourdough Crackers
Sourdough baking is not exclusive to bread and desserts. Sourdough can also make some delicious snacks. If you've ever read the ingredient list on most pre-packaged crackers, you'd probably be shocked at the amount of hard to pronounce items included. These crackers have simple, whole ingredients to make you feel good about snacking. Dip these in a little homemade hummus or enjoy with some slices of cheese.
Check out this recipe
18
Sourdough Graham Crackers
I love having a little crunch when I go to grab a snack. These homemade graham crackers have zero preservatives or extra ingredients. I love to crumble these up to eat on top of yogurt or even to use to dip in a little chocolate hummus or nut butter.
Check out this recipe
FAQ
What can I do with sourdough discard?
Sourdough discard is incredibly versatile. You can use it to make a delicious dessert, as a coating for fried chicken, or to add flavor to any dish. I have tons of sourdough discard recipes on the blog. Check out my roundup ofdessert discard recipeshereandbreakfast recipes here.
How long is sourdough discard good for in the fridge?
Discard is very low maintenance and can last a few weeks in the fridge. However, for best results, I recommend feeding it every 7 to 10 days. The cold temperature slows fermentation but doesn’t halt it completely, which is why discard continues to sour.
What is the best container for sourdough discard?
Keep discard in the refrigerator in a non-porous container. I like to use an extra jar. The size you need depends on how much discard you tend to have on hand at any time. I really likethese large jars for my sourdough starter, and if I have extra discard, I’ll store it in a large mason jar.
More Sourdough Recipes from the Farmhouse
- Homemade Sourdough Pop Tarts with Jam Filling
- Sourdough Discard Lemon Bread with a Lemon Glaze
- Pain de Mie (Pullman Bread) Recipe
- Sourdough Crumpet Recipe
- Sourdough Calzones
