Light & Healthy Same-Day Rye-White Sourdough

Baking your own gut-friendly, high-fiber sourdough has never been easier. This same-day rye and white sourdough bread combines the deep flavor of rye with the light texture of white flour, plus a pinch of instant yeast to make it rise faster without sacrificing that artisan crumb. Add chia, flax, and sunflower seeds for a nutrient boost, or keep it classic and soft. Perfect for sandwiches, toast, or alongside your favorite hearty meals.

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Here's a really great sourdough baking kit: https://amzn.to/4fdbJ9L

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Recipe

Servings: 12 slices

Calories per Serving: 146 kcal

Total Time: ~7.5 hours (30 min hands-on)

Light & Healthy Same-Day Rye-White Sourdough

🧂 Ingredients

(Makes 1 medium-large round loaf)

Dough:

• 250g unbleached white bread flour

• 150g whole rye flour

• 6g (1 tbsp) vital wheat gluten

• 100g active sourdough starter (100% hydration)

• 2g instant yeast (½ tsp – speeds fermentation)

• 250–270g warm water (start with 250g, add more if needed)

• 7g fine sea salt

• 1 tbsp olive oil or melted butter (optional – adds tenderness)

Optional Seed Soaker:

• 1 tbsp flaxseed

• 1 tbsp chia seeds

• 2 tbsp sunflower seeds

• 30g boiling water

🥖 Instructions

1. (Optional) Seed Soaker – 8:45 AM

If adding seeds, combine flax, chia, and sunflower seeds with 30g boiling water. Let sit for 15–20 minutes until plumped and sticky.

2. Mix Dough – 9:00 AM

In a large bowl, combine:

• Bread flour, rye flour, and vital wheat gluten

Separately, mix:

• Sourdough starter, warm water, and yeast until dissolved.

• Pour wet mixture into dry ingredients. Stir until a shaggy dough forms. Add salt, olive oil (if using), and soaked seeds (if using). Mix or knead by hand until fully incorporated and tacky but manageable. Cover and rest 20 minutes.

3. Stretch & Folds – 9:30 to 11:00 AM

Perform 3 sets of stretch-and-folds over 90 minutes, every 30 minutes:

• Grab one side of the dough, stretch it upward, fold over the center. Rotate bowl and repeat on all sides.

• This builds structure without intensive kneading.

4. Bulk Fermentation – 11:00 AM to 1:30 PM

Cover and let rise in a warm environment (75–80°F / 24–27°C) until dough has puffed and expanded noticeably (about double in size).

5. Shape & Final Proof – 1:30 to 3:30 PM

Gently shape the dough into a round or oval on a lightly floured surface. Place seam-side up in a floured banneton or parchment-lined bowl. Cover and let proof for another 1.5 to 2 hours until soft, airy, and springy to the touch.

6. Bake – 3:30 to 4:30 PM

Preheat oven to 475°F (245°C) with a Dutch oven inside for at least 30 minutes.

Turn the dough out onto parchment, score with a sharp blade or lame, and carefully place into the preheated Dutch oven.

• Bake covered for 20 minutes

• Then uncover, reduce temperature to 450°F (230°C), and bake another 20–25 minutes until deeply golden and internal temperature reaches ~205°F (96°C).

7. Cool Completely

Allow the bread to cool at least 1 hour before slicing to avoid a gummy crumb.

🍞 Nutritional Value per 88g Slice (with oil)

• Calories: 146 kcal

• Protein: 5.2g

• Fat: 2.7g

  • Saturated Fat: 0.4g

  • Monounsaturated Fat: 2.0g

  • Polyunsaturated Fat: 0.3g

• Carbohydrates: 27.6g

  • Fiber: 3.0g

  • Sugars: 0.3g

• Sodium: ~240 mg

• Iron: ~1.2 mg

• Magnesium: ~30 mg

• Potassium: ~110 mg

• Cholesterol: 0 mg

🧊 Storage Instructions

• Room Temp: Store wrapped in a clean cloth or paper bag for 2–3 days.

• Freezer: Slice and freeze in an airtight bag. Toast directly from frozen for best texture.

(Optional) Seed Soaker

(Optional) Seed Soaker

Mix Dough

Mix Dough

Mix Dough

Mix Dough

Mix Dough

Mix Dough

Stretch & Folds

Stretch & Folds

Stretch & Folds

Stretch & Folds

Stretch & Folds

Stretch & Folds

Stretch & Folds

Stretch & Folds

Stretch & Folds

Stretch & Folds

Stretch & Folds

Stretch & Folds

Bulk Fermentation

Bulk Fermentation

Shape & Final Proof

Shape & Final Proof

Shape & Final Proof

Shape & Final Proof

Bake

Prepare for baking

Prepare for baking

Prepare for baking

Score

Bake covered 20 mins

Bake uncovered 20 mins

Cool Completely

Enjoy

Enjoy

Enjoy

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Prompt

Here's how I prompted the "Light & Healthy Same-Day Rye-White Sourdough" recipe:

I wanted a healthy bread for my husband who's trying to eat healthier:

Rye and white unbleached wheat sourdough bread. The challenge is I want it both healthy and airy, not dense tasting. Same day recipe. I have chia, flax, sunflower seeds, even sunflower flour, various nuts.. you don't have to use any of these in the recipe just wanted to call out I do have them. Recipe please?

ChatGPT gave me a recipe:

Here’s a same-day rye and white unbleached wheat sourdough bread that’s airy, not dense, with better-for-you ingredients but without compromising on that satisfying sourdough texture.

We’ll use a hybrid leavening approach: sourdough starter + a touch of instant yeast, which helps achieve the same-day fermentation without compromising flavor or lift.

🥖 Light & Healthy Rye-White Sourdough (Same-Day, Hybrid-Risen)

✅ Why It Works:

• Light texture: Bread flour (or high-protein white) balances rye's density.

• Digestible & flavorful: Rye and starter offer nutrients and complexity.

• Same-day: Starter + a pinch of yeast speeds fermentation naturally.

• Optional seed soaker adds texture without weighing the loaf down.

Ingredients

(makes 1 medium-large loaf; double for 2)

Dough:

• 250g unbleached white bread flour (or all-purpose if needed)

• 150g whole rye flour

• 100g active sourdough starter (100% hydration)

• 250g warm water (may need 15–30g more depending on flour)

• 7g fine sea salt

• 2g instant yeast (½ tsp — optional but recommended for same-day rise)

• 1 tbsp olive oil or melted butter (optional, for added tenderness)

Optional Seed Mix (add-ins or topping):

• 1 tbsp flaxseed

• 1 tbsp chia seeds

• 2 tbsp sunflower seeds

• 30g boiling water (for soaking seeds)

Instructions

1. (Optional) Prep Seed Soaker

If using seeds, combine flax, chia, and sunflower seeds with 30g boiling water. Let sit while you mix the dough. This prevents moisture loss in the final dough.

2. Mix Dough (9:00 AM)

In a large bowl, mix:

• Starter, warm water, and yeast until dissolved.

• Add flours and salt. Mix until shaggy and combined.

• Add seeds and oil if using. Mix/knead by hand or spoon until cohesive (2–3 min).

• Let rest 20 minutes (autolyse).

3. Stretch & Folds (9:30–11:00 AM)

Over 90 minutes, perform 3 sets of stretch and folds every 30 minutes. This builds gluten and structure, especially important since rye has little gluten.

4. Bulk Fermentation (11:00 AM–1:30 PM)

Cover and let dough rise in a warm spot (75–80°F/24–27°C) until puffy and ~doubled.Tip: A clear bowl helps you track fermentation.

5. Shape & Final Proof (1:30–3:30 PM)

Turn dough onto a lightly floured surface. Shape into a round or oval loaf.Place into a parchment-lined bowl or banneton. Cover and let rise until pillowy but not over-proofed.

6. Preheat & Bake (3:00–4:00 PM)

Preheat oven to 475°F (245°C) with a Dutch oven inside.When ready, score the loaf and carefully place it into the hot Dutch oven. Cover.

• Bake covered: 20 min

• Uncover + reduce temp to 450°F (230°C): Bake another 20–25 min

• Internal temp should reach ~205°F (96°C)

7. Cool (very important)

Let cool at least 1 hour before slicing to avoid gummy texture.

🧠 Notes for Lightness

• The key is gentle handling + high hydration + hybrid leavening.

• Rye flour benefits from acidity—sourdough provides that.

• Adding sunflower flour (if desired) can replace up to 50g of the rye for a milder crumb.

🥄 Serving Ideas:

• Top slices with smashed avocado + lemon + chili flakes

• Serve alongside a lentil soup or green salad

• Toast with butter + flaky salt + a poached egg

🔬 Nutrition (per slice, 1/12 loaf with seeds):

• Calories: ~160 kcal

• Protein: ~5g

• Fiber: ~3g

• Fat: ~3g

• Carbs: ~28g

Let me know if you want a vegan, gluten-free, or high-protein version.

I wanted to use gluten for better structure:

I have gluten. Should I add some?

ChatGPT thought that it was a great idea:

Yes — adding vital wheat gluten is actually a great move here, especially since rye flour has little gluten-forming potential and can make dough denser.

👍 Why Add It?

• Compensates for the low-gluten rye

• Improves structure and rise

• Helps achieve that light, airy crumb you want

💡 How Much to Add:

Use 1 to 2 teaspoons (3–6 grams) of vital wheat gluten per 100g of low-gluten flour — in this case, the rye flour.

For your recipe:

• You're using 150g rye flour

• Add 4–6 grams (about 1½ tsp) of vital wheat gluten to the dry mix

No other adjustments needed — just mix it in with the flours before adding water.

⚖️ Optional Formula Adjustment (for max airiness):

If you’re really chasing open crumb:

• Use 225g white flour + 175g rye

• Add 1 tbsp gluten (9g) instead of just 1½ tsp

• Hydration may need to go up slightly (~265–270g water)

Let me know if you'd like a version with even more lift or to adapt for sandwich use (softer, slightly sweeter).

So I wanted easy access to the recipe:

Ok please rewrite recipe 

ChatGPT did just that:

Here’s your rewritten recipe for a same-day, airy, healthy sourdough bread with white unbleached wheat and rye flour — now optimized with vital wheat gluten for better lift and structure.

🌾 Same-Day Light Rye & White Sourdough

Soft crumb, nutritious, and open-textured — no dense, gummy loaf here.

🧂 Ingredients

(Makes 1 medium-large round loaf)

Dough:

• 250g unbleached white bread flour

• 150g whole rye flour

• 6g (1 tbsp) vital wheat gluten

• 100g active sourdough starter (100% hydration)

• 2g instant yeast (½ tsp – speeds fermentation)

• 250–270g warm water (start with 250g, add more if needed)

• 7g fine sea salt

• 1 tbsp olive oil or melted butter (optional but adds tenderness)

Optional Seed Soaker:

• 1 tbsp flaxseed

• 1 tbsp chia seeds

• 2 tbsp sunflower seeds

• 30g boiling water

🥣 Instructions

1. Seed Soaker (optional) – 8:45 AM

If using seeds, mix them with boiling water in a small bowl. Let sit 15–20 minutes to soften and swell.

2. Mix Dough – 9:00 AM

In a large bowl, whisk together:

• Bread flour, rye flour, and vital wheat gluten

Separately, combine:

• Starter, water, and yeast. Mix well.

Pour wet into dry, mix until shaggy. Add salt, oil, and soaked seeds (if using). Knead gently by hand or spoon until cohesive. The dough should feel slightly sticky but manageable.

Cover and let rest for 20 minutes (autolyse).

3. Stretch & Folds – 9:30–11:00 AM

Over 90 minutes, perform 3 stretch and folds, every 30 minutes:

• Grab one side, stretch up, fold over. Rotate bowl and repeat 3 more times.This builds strength and airiness.

4. Bulk Fermentation – 11:00 AM to 1:30 PM

Cover the dough and let rise in a warm spot (75–80°F / 24–27°C) until nearly doubled and visibly airy.

5. Shape & Proof – 1:30 to 3:30 PM

Turn dough out onto a lightly floured surface. Shape into a tight round or oval. Place into a parchment-lined bowl or floured proofing basket.

Cover loosely and let rise again until puffy and relaxed — about 1.5 to 2 hours.

6. Preheat & Bake – Start 3:00 PM

Preheat oven to 475°F (245°C) with a Dutch oven inside.

When ready to bake:

• Lightly flour the top of the dough and score with a sharp blade.

• Carefully transfer dough with parchment into hot Dutch oven.

Bake covered: 20 minutesThen uncover & reduce temp to 450°F (230°C): Bake another 20–25 minutesBread is done when crust is deep golden and internal temp is ~205°F (96°C).

7. Cool

Let cool fully (at least 1 hour) before slicing to avoid gumminess.

🧠 Notes:

• Using vital wheat gluten improves volume, chew, and spring — especially helpful with rye.

• Dough hydration should be moderately high for airiness but not so much it collapses. Adjust by feel.

• A splash of oil is optional but softens the crumb — nice if using for sandwiches.

🧊 Storage

• Room temp: 2–3 days wrapped in cloth or paper

• Freezer: Slice, freeze in a bag. Toasts great from frozen.

🧾 Nutrition (per slice, ~1/12 of loaf):

• Calories: ~165 kcal

• Protein: ~6g

• Carbs: ~27g

• Fiber: ~3g

• Fat: ~3g

Let me know if you want this adapted into buns, pan loaves, or a cold-proof overnight version for even deeper flavor.

I wanted to understand what the "damage" was:

How many calories per 88 grams slice of prepared bread?

ChatGPT:

Let's calculate the calories in an 88g slice of your finished bread based on the ingredients in your final recipe (including the vital wheat gluten, but not optional seeds or oil).

🔢 Ingredient Calorie Breakdown (Full Loaf)

Ingredient	Amount	Calories
Bread flour (250g)	250g	~910 kcal
Rye flour (150g)	150g	~510 kcal
Sourdough starter (100g, made of 50g flour + 50g water)	~50g flour	~180 kcal
Vital wheat gluten (6g)	6g	~23 kcal
Olive oil (optional, 1 tbsp)	13.5g	~120 kcal
Salt, yeast, water	—	~0 kcal (negligible)

Total (with oil): ~1,743 kcalTotal (without oil): ~1,623 kcal

Let’s assume you bake one loaf weighing ~1,050–1,100g after water loss in baking.

🔍 Per 88g Slice Estimate:

• With oil:(88 ÷ 1,050) × 1,743 ≈ 146 kcal

• Without oil:(88 ÷ 1,050) × 1,623 ≈ 136 kcal

✅ Final Answer:

• ~136–146 kcal per 88g slice, depending on whether you included olive oil.

• You can round to 140 kcal per slice as a safe estimate.

Let me know if you want macro breakdowns (protein/carbs/fat) too.

I wanted to know the oil "damage":

With oil. Give me full nutritional value of 88 grams slice.

So ChatGPT told me:

Here's the full nutritional breakdown for one 88g slice of your same-day rye and white sourdough bread with 1 tbsp olive oil in the dough.

⚖️ Slice Weight: 88g

Total baked loaf estimated at ~1,050gTotal calories (with oil): ~1,743 kcal

🔬 Nutrition per 88g slice (with oil)

• Calories: 146 kcal

• Protein: 5.2g

• Total Fat: 2.7g

  • Saturated Fat: 0.4g

  • Monounsaturated Fat: 2.0g

  • Polyunsaturated Fat: 0.3g

• Carbohydrates: 27.6g

  • Sugars: 0.3g

  • Dietary Fiber: 3.0g

• Cholesterol: 0 mg

• Sodium: ~240 mg (depends on actual salt dispersal)

• Calcium: ~15 mg

• Iron: ~1.2 mg

• Magnesium: ~30 mg

• Potassium: ~110 mg

🧠 Notes:

• The fiber comes largely from rye flour.

• Fat content is modest and heart-healthy due to olive oil.

• Protein is bumped up slightly by the addition of vital wheat gluten.

Would you like a version of this loaf with higher protein or lower carbs while keeping the texture light?

Scroll to the top or click below for the final recipe.

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