Best 3 Alternative Grains for Gluten-Free Cooking

AAlex October 11, 2023 11:22 AM

In recent years, the popularity of gluten-free diets has soared. Whether due to a dietary restriction or a personal choice, many people are exploring the world of alternative grains. In this article, we'll delve into the best three alternative grains for gluten-free cooking: quinoa, millet, and buckwheat.

Exploring the world of alternative grains

When you first begin gluten-free cooking, it might seem daunting. But fear not! With a little knowledge and practice, you can easily swap out wheat and other gluten-containing grains for nutritious and delicious alternatives.


Originally from South America, quinoa has exploded in popularity over the past decade. Not only is it gluten-free, but it's also packed with protein, fiber, and a variety of vitamins and minerals.

How to cook with quinoa

Quinoa is incredibly versatile. It can be used in salads, soups, and stir-fries, or even as a base for breakfast bowls. To cook quinoa, you'll first need to rinse it under cold water to remove any residual saponin, which can give it a bitter taste. After that, it's as simple as combining it with water in a pot and letting it simmer until all the water is absorbed.


Millet is a small, round grain that's been a staple in Asian and African diets for centuries. It's rich in antioxidants, and it's also an excellent source of magnesium, a nutrient that's important for heart health.

How to cook with millet

Millet can be cooked in a similar way to rice or quinoa. It's excellent in pilaf or can be used as a base for salads. Toasting millet in a dry pan before cooking can give it a delicious nutty flavor.


Despite its name, buckwheat isn't related to wheat at all. It's actually a seed, and it's naturally gluten-free. Buckwheat is rich in fiber and antioxidants, and it's also a good source of protein.

How to cook with buckwheat

Buckwheat can be used in a variety of dishes, from pancakes and bread to porridge and pasta. To cook buckwheat, you'll need to rinse it first, then simmer it in water or broth until it's tender.

Nutrition facts

Now that we've covered how to cook with these grains, let's take a look at their nutritional value. Here's a table comparing the nutrition facts for quinoa, millet, and buckwheat per 100 grams.

Grain Calories Protein Fiber
Quinoa 368 14.1g 7g
Millet 378 11g 8.5g
Buckwheat 343 13.25g 10g

Switching to gluten-free grains doesn't mean you have to compromise on taste or nutrition. Quinoa, millet, and buckwheat are all excellent alternatives to wheat and other gluten-containing grains. They're easy to cook with, nutritious, and can be used in a wide variety of dishes. So next time you're in the grocery store, why not pick up a bag of one of these alternative grains and give gluten-free cooking a try?

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