Three Lily Farm Blog

Forest and Farm to Table

Sprouted Spelt Sticky Buns

Sticky Buns 1

While you won't find me heading to the nearest Starbucks for an oversized white flour filled cinnamon roll with a triple soy latte, I will proudly enjoy the following recipe on occasion without any guilt, shame, or fear of dying of a heart attack.  For our family, this recipe is prepared on Christmas Day. where most of the family dig in and enjoy as many as we can get our hands on. These sugary, gooey buns are actually rather light and aren't as awful as you may think. Personally, I find the sprouted flour a lot easier to digest and the addition of palm, maple, or whole cane sugar, make this a real food treat to be had by all. Although this recipe may seem a bit daunting and labor intensive, it's actually easy to prepare. With just a little patience and a lot of love, you will have the most delicious end result!

For best results, prepare the dough the day ahead of time so that it gets enough time to rise int he fridge.

Sprouted Spelt Sticky Buns

*The directions below are geared to those who do not have a Kitchen Aid Stand Up mixer, but if you have one, by all means use it!

Yeasted Dough

In a large bowl, combine 2.25 tsp Active Dry Yeast with 1/4 cup luke warm Spring Water. Let stand 5 minutes to activate the yeast.

Once the yeast is bubbly, add:

  • 1/2 cup Sprouted Spelt Flour
  • 1/3 cup Palm Sugar, Rapadura, or Maple Crystals
  • 1 tsp Sea Salt
  • 2 pastured Eggs, lightly beaten
  • 1/4 cup Raw Milk
  • 1 tsp Vanilla

Slowly mix by hand until blended. Gradually add:

  • 2 cups Sprouted Spelt Flour

Mix for 1-2 minutes until the dough comes together. Remove from the bowl and  knead for 10 minutes, until the dough is smooth and elastic, and no longer sticking to your hands or the work surface.


  • 3/4 stick soft Butter

Vigorously knead in the butter until the dough is once again smooth.

Place the dough in a buttered bowl, cover with a towel and let rest in a warm place for 1.5 hrs. The dough should double in size.

Punch down the dough, knead for a few minutes, then refrigerate for 4 -12 hours.

Sticky Bun Filling

In a sauce pot, heat together:

  • 1 cup Palm Sugar, Rapadura, or Maple Sugar
  • 1 stick Butter
  • 1/4 cup Raw Honey

Remove from the heat and stir in:

  • 3/4 cup chopped Pecans

Allow the mixture to cool.


On a lightly floured work surface, roll out the dough into a 16x12 rectangle. Spread the filling to cover the entire surface. Sprinkle with generous portion of cinnamon.

Carefully roll the dough to form a "jelly roll" shape. Cut into 8-10 equal sized portions.

Arrange the slices into a 13x9 greased Pyrex baking dish. Cover the pan and allow to rise for 1 hour.

Cook in a preheated 350F oven until the buns are golden brown and the sugary filling is bubbly, roughly 30 minutes.

Allow the buns to cool for a few minutes before handling, and enjoy!