Healthy Challah Recipe: Whole Wheat Braided Bread

Active time: ~40 minutes | Total time: ~4½ hours (including rising) | Serves: 16 (2 loaves) | Difficulty: Moderate

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Quick Overview

1. Replace half the all-purpose flour with white whole wheat flour
2. Use about a third of a cup less sugar and keep the honey
3. Replace half the oil with unsweetened applesauce
4. Use 2 whole eggs and 4 egg whites instead of 4 whole eggs
5. Braid or coil the loaves and bake them exactly like traditional challah

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What This Version Changes — and What It Keeps

This is still challah. The yeast dough, the braid or round coil, the egg glaze, the honey and the method are the same as in our Traditional Challah recipe. It makes two loaves, so it works for the two loaves of the Shabbat table, and like the traditional loaf it contains no butter or milk.

Four things change. Half of the all-purpose flour becomes white whole wheat flour, the sugar drops from ½ cup to 3 tablespoons, half of the oil is replaced with unsweetened applesauce, and two of the four eggs are replaced with egg whites. Per slice, that comes to about 65 fewer calories, about 40 percent less fat, more than twice the fiber and less than half the cholesterol of the traditional loaf.

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Why These Swaps Work

Refining wheat strips away more than half of its B vitamins, 90 percent of its vitamin E and virtually all of its fiber.⁸ White whole-wheat flour can stand in for all-purpose flour one-for-one in most recipes, and the Academy of Nutrition and Dietetics suggests replacing up to half of the all-purpose flour with a whole-grain flour.⁷ Whole wheat challah is nothing new: published recipes use whole wheat flour for just under half of the flour, or for all of it.^5,6 Keeping half white flour here is a choice for a lighter braid.

In most baking, the added sugar can be cut by ¼–⅓ cup.⁹ Here it goes from ½ cup to 3 tablespoons, a cut of about ⅓ cup. The honey stays in the dough, and the yeast still gets its tablespoon of sugar to start. When sugar is reduced, a recipe sometimes needs a little more liquid.⁷

The oil is not the problem. Canola and sunflower oil are among the healthy oils on Harvard’s Healthy Eating Plate, which sets no upper limit on calories from healthy fats.¹⁰ Oil is simply dense in calories, and pureed fruit such as apple can take over part of the job of butter or oil in baking, keeping the dough moist.⁷ The half-and-half split is Heritage Healthy Kitchen’s estimate.

Each large egg yolk carries about 200 mg of cholesterol. Up to one egg a day is not linked to higher heart disease risk in healthy people, but people who have trouble controlling their cholesterol may want to choose foods made with egg whites.¹¹

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Healthy Challah Recipe

This recipe was compiled by Heritage Healthy Kitchen from published recipes and the sources for the swaps, all listed at the end of this article. Figures that are Heritage Healthy Kitchen’s own estimates rather than taken from a published source are marked as such.

The base is the same as our traditional loaf, compiled from published challah recipes, which bake at 175–190°C (350–375°F) for 25–35 minutes.^1,2,3,4 Whole wheat challah recipes bake at 190°C (375°F) for about 30–35 minutes.^5,6 The amounts of whole wheat flour and applesauce and the number of servings are Heritage Healthy Kitchen’s estimates.

Ingredients (makes 2 loaves, serves 16)

For the dough

• 14g (2 packets, about 4½ teaspoons) active dry yeast
• 355ml (1½ cups) lukewarm water
• 38g (3 tablespoons) granulated sugar, divided
• 2 large eggs plus 4 large egg whites
• 55ml (¼ cup) neutral vegetable oil, such as canola or sunflower, plus a little for the bowl
• 60g (¼ cup) unsweetened applesauce
• 42g (2 tablespoons) honey
• 15g (2½ teaspoons) fine salt
• 420–480g (3½–4 cups) white whole wheat flour
• 440–500g (3½–4 cups) all-purpose flour, plus more for the work surface

For the topping

• 1 large egg white, beaten, for the egg wash
• Sesame or poppy seeds (optional)

Instructions

1. Start the yeast. Stir the yeast and 1 tablespoon of the sugar into the lukewarm water and leave it for about 10 minutes, until it froths.³
2. Mix the wet ingredients. In a large bowl, lightly beat the eggs and egg whites. Beat in the rest of the sugar, the oil, applesauce, honey and salt, then the yeast mixture.^3,7
3. Add the flour. Mix in all of the whole wheat flour, then add the all-purpose flour a cup at a time until the dough pulls away from the sides of the bowl. Let the dough rest for about 20 minutes so the whole wheat flour can absorb the liquid.¹
4. Knead. Knead for 5–7 minutes in a stand mixer on medium-low speed, or for up to about 15 minutes by hand, until the dough is smooth and elastic. Use as little extra flour as you can.^2,3,6
5. First rise. Put the dough in a lightly oiled bowl, turn it once to coat, cover and leave it in a warm place for about 1½–2 hours, until nearly doubled.^1,5
6. Shape. Punch the dough down and divide it in half. For braided loaves, divide each half into 3, 4 or 6 pieces, roll each into a rope about 50cm (20 inches) long and braid, tucking the ends underneath. For a round loaf, roll a half into one rope about 38cm (15 inches) long, hold one end up about 5cm (2 inches) above the work surface and wind the rest of the rope around it into a coil, then pinch the end to hold it.^1,4
7. Second rise. Set the loaves well apart on a parchment-lined baking sheet, cover loosely and leave them for about 1 hour, until puffy.^1,5
8. Egg wash and bake. Heat the oven to 190°C (375°F). Brush the loaves with the beaten egg white and sprinkle with seeds if using. Bake for 30–35 minutes, laying a sheet of foil loosely over the top after 20 minutes if it is browning fast, until deep golden and 88°C (190°F) in the center.^5,6
9. Cool. Move the loaves to a rack and let them cool to lukewarm before slicing.⁵

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Kitchen Tips

Whole wheat flour keeps absorbing water after mixing, so judge the dough after the 20-minute rest, not straight away.¹ If it still feels stiff, add water a tablespoon at a time rather than more flour; that amount is Heritage Healthy Kitchen’s estimate.

If the ropes spring back as you roll them, cover them and let them rest for about 10 minutes, then roll again.¹

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Nutritional Comparison

Per serving (1 slice, one-sixteenth of the two loaves), both versions:

Nutrient	Traditional	This version
Calories	300–365 kcal	240–295 kcal
Protein	8–9g	8–10g
Total fat	8–10g	4.5–5.5g
Carbohydrates	49–60g	43–53g
Fiber	about 2g	3.5–4.5g
Cholesterol	50–65mg	20–26mg
Sodium	350–425mg	350–430mg

Nutritional values are estimates based on standard ingredient databases (USDA FoodData Central). They vary with the amount of flour and with how thickly the loaves are sliced.

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Storage and Reheating

Keep cooled challah well wrapped at room temperature for up to 4 days, or freeze it for up to 3 months.⁵ Thaw a frozen loaf at room temperature for at least 3 hours.²

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Frequently Asked Questions

Will the whole wheat flour change the taste?
A little. Whole wheat flour gives the loaf a deeper color and a more complex flavor.⁵

Can I make it with whole wheat flour only?
Yes; published recipes use whole wheat flour only, sweetened with honey. The loaf will be heavier, and the advice is to add as little extra flour as possible to keep it light.⁶

Can I use whole eggs instead of egg whites?
Yes. Four whole eggs, as in the Traditional Challah recipe, can go back in. The egg whites are there only to leave out two of the yolks and the cholesterol that comes with them.¹¹

Why does the dough rest before kneading?
A 20-minute rest after mixing gives the whole wheat flour time to absorb the liquid before you start kneading.¹

Can this challah be baked round for Rosh Hashanah?
Yes. Roll half of the dough into one long rope and wind it into a coil around one raised end, as in step 6.⁴

Does this version contain dairy?
No. Like the traditional loaf, it is made with oil, with no butter or milk.

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Looking for the Full Story?

The history of challah, the meaning of the two loaves and its place on the holiday table are in our Traditional Challah recipe.

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Further Reading & Sources

The recipe is a compilation based on the published recipes listed here; these links are provided for readers who want to explore further.

The base recipe and whole wheat challah

1. PJ Hamel. Classic Challah. King Arthur Baking (updated 23 October 2025). Published recipe, one loaf: 480–510g flour, 2 eggs and a yolk, 74g oil, 63g honey, 9g salt; first rise about 2 hours, second 60–90 minutes; 20-inch ropes, rested 10 minutes if they shrink; 375°F for 25–30 minutes to 190°F inside; several days at room temperature, or frozen. Whole wheat variation: rest the mixed dough 20 minutes before kneading.
2. Jennifer Segal. Challah. Once Upon a Chef (updated 10 September 2026). Published recipe, one loaf: 4¼ cups flour, 3 eggs and a yolk, 6 tablespoons each of oil and honey, 2 teaspoons salt; kneaded 5–7 minutes, sticky, without extra flour; rises 2–3 hours and 1–2 hours; egg wash into the crevices; 350°F for 25–35 minutes to 190–200°F inside, on two stacked baking sheets; frozen up to 3 months; braided loaf refrigerated overnight.
3. The Nosher. (26 April 2017). How to Make Challah. My Jewish Learning. Published recipe, two loaves: 4½ cups flour, 2 eggs, ¼ cup oil, ¼ cup sugar, ½ tablespoon salt; yeast left 10 minutes until it froths; kneaded about 15 minutes; rises 2–3 hours and 1 hour; 350°F for 25–30 minutes, hollow when tapped.
4. Tina Wasserman. Round Challah. ReformJudaism.org (no date given). Published recipe for two or three round loaves: 7–8 cups flour, 4 eggs, ¾ cup sugar; each piece rolled into a rope about 15 inches long and wound into a coil around one raised end; 375°F for 25–35 minutes; raisins customary in a round loaf. (Its fat is margarine or butter; it is cited here for the shape, rise and baking only.)
5. Lora Brody. Millie’s Whole Wheat Challah. King Arthur Baking (updated 1 July 2022). Published recipe: 191g whole wheat pastry flour with 240g bread flour, 74g oil, 85g honey, 2 eggs; 375°F, tented with foil after 20 minutes, to 190°F inside; whole wheat adds deeper color and more complex flavor; 4 days at room temperature or 3 months frozen.
6. Dining In. Whole Wheat Challah. Kosher.com (no date given). Published recipe made with whole wheat flour only, sweetened with honey instead of sugar; as little flour as possible for a lighter texture; 375°F for 35 minutes.

The swaps

7. Jessica Cox, RD. (8 October 2019, reviewed 30 January 2026). Healthy Baking Alternatives. Academy of Nutrition and Dietetics, EatRight.org. White whole-wheat flour can replace all-purpose one-for-one in most recipes; replace up to half the all-purpose flour with a whole-grain flour; sugar can be cut by about 25% without noticeable difference, sometimes with more liquid; pureed apple and other fruit can replace some of the butter or oil.
8. The Nutrition Source. Whole Grains. Harvard T.H. Chan School of Public Health. Refining wheat strips away more than half of its B vitamins, 90 percent of the vitamin E and virtually all of the fiber.
9. The Nutrition Source. Added Sugar. Harvard T.H. Chan School of Public Health. In baking, the amount of added sugar can usually be reduced by ¼–⅓ cup.
10. The Nutrition Source. Healthy Eating Plate. Harvard T.H. Chan School of Public Health. Canola, sunflower, olive and other vegetable oils as healthy oils; no maximum set on calories from healthy sources of fat; low-fat does not mean healthy.
11. The Nutrition Source. Eggs. Harvard T.H. Chan School of Public Health. A large egg yolk has about 200 mg of cholesterol; up to one egg a day is not associated with higher heart disease risk in healthy people; people who have trouble controlling their cholesterol may choose foods made with egg whites.

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Disclaimer

The information in this article is provided for educational and informational purposes only. Heritage Healthy Kitchen makes no representations or warranties regarding the accuracy or completeness of any content on this site. Nutritional values are estimates only and will vary depending on the specific ingredients, brands, and measurements used. This content is not intended as dietary, medical, or professional nutritional advice. Individual dietary needs and suitability vary, particularly for anyone managing diabetes, celiac disease, or other health conditions. Always consult a qualified healthcare provider or registered dietitian regarding any dietary needs or health conditions. Heritage Healthy Kitchen is not responsible for any outcomes resulting from the use of recipes or information published on this site.

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