10 Gluten-Free Grains and Ways To Use Them

Gluten-free grains are an essential part of a balanced gluten-free diet for those with celiac disease or gluten intolerance. To those giving up gluten, finding creative ways to cook filling meals at home can seem daunting — but it need not be, thanks to the variety of naturally gluten-free grains out on the market.

Some popular gluten-free grains include quinoa, buckwheat and rice, providing a wide variety of flavors and textures. These grains offer a nutritious alternative to wheat, barley and rye, which contain the protein gluten. 

Building a gluten-free pantry can seem daunting at first, but with a little knowledge and planning, plus leaning how to eat gluten-free on a budget it becomes a manageable task.

From baking gluten-free bread to simply putting together a gluten-free casserole, these grains enable home cooks to get nutritious meals on the table without scrounging for obscure ingredients. 

Learn more about beginner tips for a gluten-free diet.

A comprehensive guide to gluten-free grains

There is no shortage of shelf-stable, multipurpose grains that can help liven up your cooking and baking (here are some great gluten-free baking tips). Here are the top 10 gluten-free grains no person should be without:

Quinoa

Quinoa is a popular and naturally 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.

We use it the most in recipes like:

• Vegan stuffed bell peppers
• Beet and quinoa Buddha bowl
• Chickpea and quinoa salad
• Quinoa and bok choy breakfast bowl

Brown rice

Brown rice, a whole grain rich in nutrients, vitamins and minerals like magnesium and phosphorus, provides a healthier alternative to white rice. Of course, all manner of rice is gluten-free, from simple white rice and even including 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

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.

Buckwheat

Contrary to its name, buckwheat is not related to wheat and is a great gluten-free option (learn more about if buckwheat is gluten-free). It is used in making gluten-free pancakes, baked goods and soba noodle bowls.

Millet

Millet is a naturally 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. This grain can be used for making 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.

Teff

Teff, a tiny gluten-free grain from Africa, 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 like paleo donuts. 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.

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.

Frequently Asked Questions About Gluten-Free Grains

Wrapping up

In recent years, the demand for gluten-free options has significantly increased. People with celiac disease, non-celiac gluten sensitivity and those following specific dietary lifestyles have explored various alternatives, falling in love with this diverse field and its many options. 

Though most of the time you should triple-check that the product is certified gluten-free and labeled gluten-free; like in the case of oats, these gluten-free foods naturally don't contain gluten.

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.

But you need not limit yourself to these 10 gluten-free grains — go ahead and explore your nearest bulk or health food store, grabbing as many different options as you can carry. Whichever one you choose, gluten-free grains provide a great way to maintain a balanced and nutritious diet without compromising on taste. 

This article originally appeared on Food Drink Life.