Written by April Saunders, Blogger & Registered Dietitian
April Saunders is a Registered Dietitian with a Masters in Public Health. She runs Eats by April – a website dedicated to helping busy moms easily break free from gluten so they can finally feel like themselves again.
So you went gluten-free, and now you’re thrust into a whole new world of gluten-free goodness! You’ve tried gluten-free pasta, found a gluten-free bread you like, and you’re considering making your own gluten-free tortillas!
Overall, things are going pretty good.
But I have even more good news: there’s a whole wide world of delicious and good-for-you gluten-free grains for you to explore!
Here, I break down the Top 10 Gluten-Free Grains, why they’re awesome, and how you can start trying them today.
Let’s dive in!
1. Quinoa
Why it’s awesome
Quinoa isn’t technically a grain – it’s a seed (but we’ll leave that discussion for another time). Quinoa is a complete protein, which means it has all nine essential amino acids—which is pretty rare in the plant world!
Packed with protein, fiber, magnesium, and manganese, quinoa also has a low glycemic index, which helps maintain stable blood sugar levels.
How to try it
Cooked quinoa is great as a base for salads, tossed into soups, or as a side dish. You can even make delicious quinoa cupcakes (trust me: they’re delicious!) Try a quinoa veggie stir-fry or make a hearty quinoa salad with fresh veggies, herbs, and a zesty lemon dressing.
Here’s some quinoa recipes to get started: Avocado Blueberry Quinoa Salad, Healthy Quinoa Spinach Soup with White Beans, Ground Beef Meal Prep with Beans and Quinoa, Chocolate Quinoa Cupcakes with Chocolate Icing
2. Brown rice
Why it’s awesome
Brown rice has the bran and the germ, which means it’s loaded with fiber, vitamins, and minerals like manganese, selenium, and magnesium.
Plus, it’s naturally gluten-free and easy to find at almost any grocery store.
And don’t stop at brown rice: all types of rice are gluten-free! So go for basmati, jasmine or even black rice!
How to try it
Use brown rice as a side dish, in stir-fries, burrito bowls or even soups!
Check out this delicious salad recipe that features brown rice: Broccoli and Chickpea Salad or this Easy Chicken Stir-Fry with Brown Rice
3. Millet
Why it’s awesome
This small, round grain is rich in magnesium, which helps support nerve and muscle function and phosphorus, which plays a role in bone health. Millet also provides a healthy dose of fiber and antioxidants.
How to try it
Cooked millet has a slightly nutty flavor and a fluffy texture, making it great for breakfast porridge or pilafs. You can even bake millet into bread for a gluten-free textured twist or add it to veggie burgers for extra texture.
4. Amaranth
Why it’s awesome
Like quinoa, amaranth is also a complete protein and rich in iron, magnesium, and phosphorus. It contains lysine, an amino acid which is used in tissue repair and immune support.
How to try it
Try amaranth as a hot breakfast cereal with nuts and fruits, or cook it as a side dish like you would rice. It also pops well on the stove, creating a tiny, crunchy topping for salads and soups!
5. Buckwheat
Why it’s awesome
You wouldn’t think so with “wheat” in its name but buckwheat is also naturally gluten-free! Not only that, but buckwheat is an absolute powerhouse of nutrients, including magnesium, fiber, and copper. It's also rich in antioxidants, like rutin, which can help improve circulation and reduce inflammation.
How to try it
You may have already tried buckwheat and didn’t know it because soba noodles are made from buckwheat! They’re great in a stir-fry or as a base with grilled chicken.
You can also make buckwheat pancakes for breakfast. Even roasted buckwheat (also known as kasha) makes a great base for beef-based dishes or can be used in veggie-stuffed peppers.
6. Teff
Why it’s awesome
Teff is an ancient grain with a tiny size and a nutty flavor. It's high in protein, iron, calcium, and fiber, and it’s a good source of resistant starch, which helps with blood sugar management and gut health.
How to try it
Teff works beautifully in porridge, especially with nuts, cinnamon, and fruit for breakfast. You can also find teff flour, which is fantastic for baking or making Ethiopian injera—a delicious, spongy flatbread perfect for scooping up stews and curries. Go out for Ethiopian food one night if you can. It’s such delicious food and super fun to eat with your hands.
7. Sorghum
Why it’s awesome
Although not super popular in North American cuisine, sorghum is a drought-resistant grain, making it an eco-friendly choice. So if you can get your hands on it, give it a try. It’s high in protein, fiber, and antioxidants. It’s also rich in B vitamins and minerals like magnesium and phosphorus.
How to try it
Sorghum has a mild, slightly sweet taste and works well as a substitute for rice or barley in salads, soups, or side dishes. You can also pop sorghum like popcorn—just add a sprinkle of sea salt for a tasty snack! Look for it in your local bulk food store, grocery store or online.
8. Oats (certified gluten-free)
Why it’s awesome
Oats are packed with fiber, especially beta-glucan, which supports heart health by helping to lower cholesterol. They’re also rich in B vitamins, iron, and manganese.
How to try it
Make sure to buy oats labelled gluten-free, as regular oats can be contaminated with gluten during processing. Oats are ideal for overnight oats, oatmeal, and smoothies. They’re also a fantastic addition to gluten-free baking, adding a chewy texture and mild flavor to cookies and muffins.
Check out these recipes that feature gluten-free oats: Almond Flour Banana Muffins with Oats, No-Bake Chocolate Cookie Recipe (gluten-free), and Cherry and Peach Crisp with Oat Crumble.
9. Wild rice
Why it’s awesome
Wild rice isn’t technically rice. Who knew?! Wild rice is actually a grass seed. But either way, wild rice is deliciously nutty, naturally gluten-free, and packed with protein, fiber, magnesium, and folate. Wild rice also contains antioxidants that help protect your cells from oxidative damage.
How to try it
Wild rice is perfect for salads or as a hearty side. Combine it with cranberries, pecans, and a light vinaigrette for a festive salad, or use it as a filling for stuffed vegetables like bell peppers or acorn squash.
10. Corn (polenta, cornmeal, or popcorn)
Why it’s awesome
Corn is naturally gluten-free and offers a solid source of fiber, magnesium, and B vitamins. It also contains antioxidants like lutein and zeaxanthin, which support eye health.
How to try it
You can do so much with corn! Use cornmeal to make polenta, or corn flour in baking. Popcorn is a whole grain too—just skip the butter and try it with a sprinkle of nutritional yeast for a cheesy flavor, or toss it with herbs and spices for a tasty, low-cal snack.
Check out this recipe for a Sweet Corn and Chicken Soup or this Corn and Black Bean Salsa!
Tips for cooking gluten-free grains
Now that you know your top gluten-free grains, here’s some tips for cooking and storing them:
Rinse Before Cooking: Rinse grains like rice, quinoa, millet, and buckwheat to remove any bitter or earthy flavors.
Watch Water Ratios: Each gluten-free grain has its ideal water-to-grain ratio, so be sure you check cooking instructions to get the best result.
Use Broth or Stock: Cooking grains in a gluten-free chicken broth instead of water adds extra flavor.
Store Properly: Keep your grains in an airtight container in a cool, dry place to keep them fresh!
Now go enjoy those gluten-free grains!
Read more from April Saunders
April Saunders, Blogger & Registered Dietitian
April Saunders is a Registered Dietitian and runs Eats by April: the place to BE when you first go gluten-free. Fueled by her own experience with years of undiagnosed gluten intolerance which caused daily stomach cramps, painful bloating, unsightly burping and brain fog, April finally freed herself of all it once she went gluten-free. Now she’s on a mission to help busy moms end their symptoms from gluten intolerance by finally going gluten way faster than she did so they can feel like themselves again.
