10 Gluten-free Grains and Ways to Use Them
Gluten-free grains are an essential part of a balanced diet for those with celiac disease or gluten intolerance. For those giving up gluten, finding creative ways to cook filling meals at home can seem daunting—but it doesn’t need to be, thanks to the variety of naturally gluten-free grains available on the market.
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Some popular gluten-free grains include quinoa, buckwheat, and rice. These grains provide a wide variety of flavors and textures and offer a nutritious alternative to wheat, barley, and rye, which contain the protein gluten.
Building a gluten-free pantry can seem intimidating at first, but with a little knowledge and planning, it becomes manageable. From baking gluten-free bread to simply putting together a casserole, these grains enable home cooks to get nutritious meals on the table without scrounging for obscure ingredients.
Including these ten gluten-free grains in the pantry ensures that the dietary needs of those with gluten sensitivities are met easily, making gluten-free cooking and meal planning simpler and more enjoyable. Try these grains today and discover how pantry items can pave the way to easy gluten-free meals.
A comprehensive guide to gluten-free grains
There is no shortage of shelf-stable, multipurpose grains that can help liven up your cooking. Here are the top 10 gluten-free grains no person should be without:
Brown rice
Brown rice, a whole grain rich in nutrients, vitamins, and minerals like magnesium and phosphorus, is a healthier alternative to white rice. Of course, all manner of rice is gluten-free, from simple white rice to glutinous sticky rice, which actually contains zero gluten.
But brown rice, in particular, is an excellent source of fiber and fits well in a gluten-free diet.
My absolute favorite gluten-free grain is brown rice because it’s so versatile. I serve it with everything! From eggs to grain bowls to any type of meat or seafood, brown rice is an excellent base for a meal.
— Gen La Rocca, Two Cloves Kitchen
Recipes with brown rice:
- How to Cook Brown Rice in Broth
- Cilantro Lime Brown Rice Recipe
- Mexican Brown Rice Bake
- Brown Rice Flour Pancakes
Buckwheat
Contrary to its name, buckwheat is not related to wheat and is a great gluten-free option.
Buckwheat is used in making gluten-free pancakes, baked goods and noodles.
- Non-GMO, sulfite-free, vegetarian, vegan and all-natural.
- Certified organic and kosher.
Amaranth
Amaranth, an ancient gluten-free grain, is high in protein, calcium, iron, and fiber.
It can be used in baking or as a hot cereal.
- Sourced from the Andes Mountains of Peru.
- USDA Organic.
Quinoa
Quinoa is a popular gluten-free grain with high protein content and essential amino acids. It is a complete protein, making it an excellent choice for vegetarians and those with celiac disease. This versatile grain can be used in salads, soups, and cereals.
Popular quinoa recipes:
Millet
Millet is a gluten-free grain with a slightly nutty flavor that is common in India. It is rich in antioxidants, vitamins, and minerals like iron, magnesium, and zinc. Millet can be used to make cereals and even beverages.
Millet is my favorite gluten-free grain. Whether served like rice, mixed into soups, or shaped into patties, millet is a flavorful and versatile grain with a delightfully airy texture.
— Kristen Wood, MOON and spoon and yum
Sorghum
Sorghum is a gluten-free grain rich in antioxidants and nutrients.
It is used in gluten-free flours, cereals and even alternative bread options.
- This product is processed in a dedicated gluten-free facility.
- Use whole-grain sorghum in soups, salads, and pilafs.
Teff
Teff is a tiny gluten-free grain from Africa. It is high in protein, calcium, and iron.
It can be incorporated into soups, salads, and baked goods.
Wild rice
Wild rice is not technically rice, but it is a gluten-free grass with a unique texture and nutty flavor.
It is rich in nutrients and antioxidants, making it a healthy addition to anyone’s diet. Try wild rice pilaf to fall in love with this grain.
Tapioca
Tapioca, derived from the cassava root, is a gluten-free starch used in thickening soups and making gluten-free baked goods.
It is an excellent option for those looking for a starchy filler. Try it in a gluten-free flour mix, or make your own pao de queijo.
- Certified Organic, Gluten-free, Non-GMO Project Verified, Kosher.
- Derived from certified organic Manioc roots grown in Vietnam.
Corn
Corn is a gluten-free staple that provides many essential nutrients and fiber and can be found in numerous forms, such as polenta and cornmeal. It is also used in making gluten-free cornbreads, arepas and cereals.
Our favorite corn recipes:
Wrapping up
In recent years, the demand for gluten-free options has significantly increased. People with celiac disease, gluten sensitivity, and those following specific dietary lifestyles have explored various alternatives, falling in love with this diverse field and its many options.
The world has come a long way from unrecognizable gums and porridges. This list discusses only some of the most prominent grains, overlooking some other options like chickpea flour and arrowroot powder.
Don’t limit yourself to these 10 gluten-free grains—go ahead and explore your nearest bulk or health food store and try different options. Whichever one you choose, gluten-free grains are a great way to maintain a balanced and nutritious diet without compromising on taste.
This article originally appeared on Food Drink Life.
