25 Sorghum Recipes an RD Loves (+ How to Cook It)

Discover 25 easy sorghum recipes, from grain bowls and salads to baked goods, plus a dietitian’s guide to cooking, nutrition, and where to buy this gluten-free ancient grain.

Mediterranean grain bowl in a white bowl with colorful vegetables and feta cheese on top.

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If you’re looking to add more whole grains to your diet, sorghum needs to be at the top of your list! I first discovered it years ago when I transitioned to a gluten-free diet, and it’s been a pantry staple ever since.

As a dietitian, I love recommending it to clients because it’s genuinely versatile. Whole-grain sorghum has a satisfying, chewy texture that holds up beautifully in grain bowls and salads, while sorghum flour is hands down the closest thing to wheat flour I’ve found for gluten-free baking. And with both forms, you’re getting a delicious, easy way to eat more plants!

Quick Answer: What Can You Make with Sorghum?

Sorghum is a versatile gluten-free grain that works in both savory and sweet dishes. Here are the best ways to use it:

Grain bowls — Use cooked whole sorghum as a base with roasted vegetables, beans, and tahini or vinaigrette
Salads — Toss with fresh herbs, feta, olives, and cucumber for a Mediterranean-style grain salad
Soups & stews — Add whole sorghum in place of barley for a hearty, chewy texture
Sorghum flour baked goods — Muffins, banana bread, brownies, and pizza crust all work beautifully
Breakfast porridge — Simmer with coconut milk and cinnamon for a nourishing hot cereal
Stuffed peppers — Mix cooked sorghum with black beans, corn, and spices as a filling

How to cook sorghum: Combine 1 cup of sorghum with 3 cups of water, bring to a boil, reduce to a simmer, and cook 45–55 minutes until chewy. Drain well and use as desired. Makes about 4 cups cooked.

What is sorghum?

If you haven’t tried sorghum yet, you’re in for a real treat! It’s a gluten-free grain with a delicious nutty flavor and a lovely chewy texture. And while it may be a new ingredient to many of you in the United States, it’s worth stocking in your pantry along with my other favorite ancient grains!

Nutrition: Is sorghum good for you?

Sorghum is rich in plant-based protein, gut-healthy fiber, vitamins, and iron. It provides 12% of the recommended daily value for iron. In addition, its lower glycemic index makes sorghum a good choice for blood sugar control, and some sorghum varieties are also rich in antioxidants.

Gluten-free sorghum is a tasty grain for anyone with celiac disease or gluten sensitivity who needs to follow a gluten-free diet. But, even if you don’t need to exclude gluten from your diet, if you’re looking for a new grain to add to your rotation, give sorghum a shot!

If you’re following the MIND, Mediterranean, or DASH diet for Alzheimer’s prevention, blood pressure support, or optimal wellness, sorghum is a delicious grain to add to your diet!

Sorghum Nutrition at a Glance

Per 1/4 cup dry sorghum or ~ 1 cup cooked sorghum. Source: USDA

Nutrient	Amount
Calories	170
Protein	5 grams
Carbohydrates	33 grams
Fiber	4 grams
Fat	2 grams

Is sorghum low FODMAP?

If you’re following a low-FODMAP diet for IBS, you may be curious whether sorghum is low-FODMAP. Per the Monash app, as of 2/15/25, sorghum flour has been tested and is low-FODMAP.

Whole-grain sorghum hasn’t been tested, but it should also be low in FODMAPs. On the other hand, sorghum syrup is low in FODMAPs at two teaspoons or less but high in larger amounts.

Cool Sorghum Facts

Sorghum is a highly drought-tolerant, sustainable grain used for animal feed and ethanol production. Fortunately, it is now entering the mainstream consumer market, so we can enjoy more of this healthy and delicious whole grain!

Fun fact! Whole grain sorghum can be popped just like popcorn! Heat a dry pan over medium-high heat, add a single layer of dry sorghum kernels, cover, and shake frequently until they pop (about 1–2 minutes). Watch closely as they pop fast! Season with sea salt, cinnamon sugar, or your favorite spice blend.

Although I haven’t tried it yet, tennis GOAT Novak Djokovic created COB, a line of popped sorghum snacks, with his business partner Jess. If you’ve tried it, LMK how it tastes!

How to Cook Sorghum

You should be aware that sorghum takes longer to cook than other grains, so plan enough time for cooking. Below are two methods to choose from.

Stovetop Method (cooking time is ~50 minutes)

Put water and kosher salt in a medium or large pot and bring to a boil. Add 1 cup of sorghum (1 cup of uncooked sorghum makes 4 cups cooked) and turn the heat to low to cook at a steady simmer.

Cover the pot and cook, occasionally stirring, for about 50 minutes or until the sorghum has a nice chewy bite. Drain the excess liquid thoroughly; you don’t want the cooked sorghum grains to be watery.

Slow Cooker Method (~ 4 hours)

I’ve discovered that slow-cooking a big batch of sorghum and then storing leftovers in an airtight container in the refrigerator or even the freezer is the best way to enjoy this delicious & nutritious ancient grain.

Method: Rinse 1 cup of sorghum in running water, then place it in a slow cooker with 3 cups of water. Cover and cook on high until the liquid has evaporated, approximately 4 hours.

Cool and store cooked sorghum in a covered bowl in the refrigerator for up to 4 days, or in the freezer for up to 3 months.

What foods pair well with sorghum?

While you’ll want to try some of the sorghum recipes I’m sharing with you today, here are a few savory and sweet ingredient pairings for cooking with sorghum at home. What different ways would you use sorghum?

Olive oil, lemon juice, garlic, pine nuts, salt, black pepper
Carrots, lentils, curry powder, ginger, lime
(Sweet) Coconut milk, cinnamon, orange zest, raisins

Where to Buy Sorghum

Honestly, finding sorghum at the grocery store is hit-or-miss. I usually have better luck finding sorghum flour (vs whole grain sorghum) at my local (San Diego) Whole Foods or Jimbos. You can buy it online if you can’t find it at your grocery store. Here are my favorite brands:

Sorghum Flour: Bob’s Red Mill and PuroRaw (both labeled gluten-free)
Whole Grain Sorghum: Bob’s Red Mill (labeled gluten-free)

How to Store Sorghum

Whether you’re stocking whole grain sorghum or sorghum flour, proper storage makes a big difference in shelf life and freshness.

Whole grain sorghum: Store in an airtight container in a cool, dry pantry for up to 6 months, or in the freezer for up to 1 year.

Sorghum flour: Because the bran and germ are intact, sorghum flour can go rancid faster than refined flours. Store it in an airtight container in the refrigerator for up to 6 months, or freeze for up to 1 year. If it smells off when you open the bag, toss it and buy fresh.

Cooked sorghum: Refrigerate in an airtight container for up to 4 days, or freeze in a zip-top bag for up to 3 months. I love batch-cooking a big pot on the weekend so it’s ready to toss into grain bowls and salads all week!