By Mayo Clinic Staff

Dietitian's tip:

This is not a fast, easy recipe. But if you like to make nutritious bread, this is for you. Be sure to knead with dough hook for the full time. Like most baked goods, this bread is great right out of the oven.

Number of servings

Each loaf serves 17
  1. DASH diet
  2. Low-sodium
  3. Heart-healthy
  4. Weight management
  5. Low-fat
  6. Meatless
  7. Healthy-carb
  8. Diabetes meal plan


  1. 1 cup dry rolled oats
  2. 3 cups water
  3. 3 cups whole-wheat flour
  4. 3/4 cup soy flour
  5. 3/4 cup ground flaxseed or flaxseed meal
  6. 3 tablespoons flaxseed
  7. 3 tablespoons sesame seeds
  8. 3 tablespoons poppy seeds
  9. 4 1/4 tablespoons active yeast
  10. 1 tablespoon sea salt, or noniodized salt
  11. 1 cup unsweetened applesauce
  12. 1/2 cup honey
  13. 1/4 cup olive oil
  14. About 5 cups unbleached white flour


In microwave-safe bowl, add rolled oats and water. Microwave to about 120 F to 130 F.

Fit a stand mixer with a dough hook.

In the mixing bowl of the stand mixer, combine whole-wheat flour, soy flour, ground flaxseed or flaxseed meal, seeds, yeast, and salt. Mix by hand or stir with dough hook on low.

Add applesauce, honey and oil. Mix by hand.

Add the hot rolled oats mixture. Mix by hand.

When blended, start mixing with dough hook and continue for about 3 minutes. Slowly add white flour until dough comes away from sides of bowl and becomes smooth and elastic.

Cover mixing bowl and place in a warm spot. Let rise until about double in size, about 1 1/2-2 hours.

Punch dough down. Turn onto countertop. Divide evenly into 4 pieces. Shape into 4 loaves. Place in 2 1/2-by-4 1/2-by-8 1/2-inch loaf pans that have been generously sprayed with cooking spray.

Cover and place in a warm spot. Allow to rise until nearly double in size, about 1 1/2 to 2 hours. Bake at 350 F for 25 minutes, or until tops of loaves are golden. Remove from pans and cool on rack. Cut into half-inch-wide slices.

Nutritional analysis per serving

Serving size: 1/2-inch slice

  • Calories 92
  • Total carbohydrate 16 g
  • Total sugars 3 g
  • Added sugars 2 g
  • Dietary fiber 2 g
  • Protein 3 g
  • Total fat 2 g
  • Saturated fat 0.2 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Sodium 104 mg
  • Potassium 91 mg
Aug. 22, 2023