Discover the scoop on millet nutrition & why you try this nourishing gluten free, ancient grain. Then get inspired to create a rich and creamy Mango Millet Lassi!

Have you tried millet before? It’s a gluten free grain featured in Maria Speck’s cookbook, Ancient Grains for Modern Meals.

After reading Maria’s book, I’ve been experimenting with trying new ancient grains, and discovered I had a bag of millet in my pantry.

Sitting there unopened for perhaps over a year (or 2!)

So, I opened my bag and added some other tasty ingredients per Maria’s recipe, and ended up with this fabulously delicious dish, “Spicy Millet with Yogurt and Fresh herbs”…

Trust me, it does not disappoint!

In case you want to try the recipe, I encourage you to purchase Maria’s beautiful cookbook, Ancient Grains for Modern Meals.

Photo Credit: Sara Remington Copyright 2011

Now let’s talk about millet nutrition, and why you might want to try this nourishing ancient grain!

Millet Nutrition 101 + The History of Millet

  • Millet is a gluten-free grain, and is available as whole millet seeds or millet flour. It’s easily digestible and low FODMAP.
  • Once cup of cooked millet provides 6 grams of protein and more than  15 % of the daily value (DV) for magnesium, phosphorus, and manganese.
  • Millet is also a good source of copper, B-vitamins and microbiome friendly fiber.
  • In the United States, millet is most often grown for birdseed.
  • Millet is indeed an ancient grain, tracing its cultivation in East Asia ten thousand years ago. It’s also a very drought tolerant crop.
  • 4000 year old millet noodles were discovered in China in 2005.  These noodles were 20 inches long and very well preserved.

The great thing I just discovered about millet, is it’s incredible versatility.  It has a “nutty” texture and flavor, making it a perfect vehicle for many flavors, both sweet and savory-like this creamy and delicious Mango Millet Lassi…

millet nutrition mango lassi in a blue glass

Mango Millet Lassi

Rich and creamy, this Mango Millet Lassi is a nourishing & delicious way to start the day!
4.34 from 3 votes
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Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 servings


  • 1 mango, peeled & cut into chunks.
  • 1/4 cup millet, cooked
  • 1 cup Greek yogurt
  • 1/4 cup mango nectar
  • 2 tablespoons cashew nuts
  • 1/2 teaspoon ground cardamom
  • honey, optional, to sweeten
  • water, optional, to thin consistency


  • Put all ingredients in a high powered blender, and combine until smooth.
  • Sweeten to taste with honey, if desired.
  • If smoothie is too thick, add water to thin out consistency.


Notes & Substitutions

  • This recipe calls for precooked millet. If you are cooking from scratch, follow the package, or these instructions.
  • Honey can be swapped with maple syrup, liquid stevia, or Swerve sweetener
  • Use coconut, almond, or soy yogurt for a vegan version.


Serving: 1serving | Calories: 276kcal | Carbohydrates: 42g | Protein: 16g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 5mg | Sodium: 41mg | Potassium: 394mg | Fiber: 4g | Sugar: 19g | Vitamin A: 1110IU | Vitamin C: 34.8mg | Calcium: 124mg | Iron: 1.7mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Beverages, Breakfast
Cuisine American, Gluten Free, Mediterranean, Vegetarian
Keyword millet recipes
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Let’s Chat!

Did you learn anything new about millet nutrition or the history of millet? Have you eaten millet before? If so, what’s your favorite way to prepare millet?

4.34 from 3 votes (3 ratings without comment)

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Recipe Rating


  1. purabi naha says:

    I loved this dish and its uniqueness. You have a fantastic blog and would love to visit here again for more. Happy blogging!!

  2. The Spicy RD says:

    Terra, Sylvie, and Kristen-Thanks so much for your comments! Hope you try/enjoy the millet lassi. It’s a perfect drink for a hot summer’s day!

  3. Kristen (swanky dietitian) says:

    You know I have never tried millet!
    This recipe looks amazing. I really need to get experimenting in the kitchen.

  4. Sylvie @ Gourmande in the Kitchen says:

    I’m loving the idea of adding millet to a lassi! What a great drink.

  5. I haven’t tried cooking with millet before, but my parakeets sure love em 🙂 I’d love to try the mango millet lassi.I found you from the foodie blog roll and I’d love to guide Foodista readers to your site. I hope you could add this millet widget at the end of this post so we could add you in our list of food bloggers who blogged about millet,Thanks!

    1. The Spicy RD says:

      Thanks so much for your comment Alisa! I’m happy to learn about Foodista, and just added the millet widget to my post 🙂

  6. wow cool drink and great grain love learning from you had garry once like a millet porridge from Zimbabwean friends

    1. The Spicy RD says:

      Yum! I bet that millet porridge was pretty tasty!

  7. Karriann Graf says:

    A millet lassi is something I’ve never had but willing to try after your post! I’ll have to look around my pantry and see if there are any unopened ingredients I must try! Happy Cooking!

    1. The Spicy RD says:

      Thanks so much for your comment Karriann! I hope you do try the millet lassi 🙂 Happy Cooking to you too!

  8. Karin Anderson (Karin's Bäckerei) says:

    I have several packages with whole grains unopened in my shelf (bought as bargains at one time). One was farro, until I made Maria Speck’s “Farro with Roasted Grapes” – it was delicious!
    Millet I do like, and use often, in my whole grain Struan breads, uncooked, only soaked, because I like their crunchiness.
    I also prepare a millet soufflé with green peas for my family which is very tasty:


    400 g cooked millet (160 g uncooked, prepared the evening before)
    herbal salt, to taste
    nutmeg, freshly grated, to taste
    1/2 tsp. curry
    200 g whipping cream, half-and-half, or milk
    100 g Emmental cheese, grated
    3 egg yolks
    100 – 150 g fresh or frozen green peas
    1 – 2 tbsp. flat leaf parsley, chopped + 1 tbsp. for garnish
    3 egg whites
    1 tbsp. butter (for the gratin form)

    1. Preheat oven to 200 C/400 F, adjusting rack in oven middle. Place gratin form with high rim in oven to warm up for 5 minutes, remove from oven, and let butter melt on bottom (don’t grease sides!).
    2. In a large bowl, stir together cooked millet, spices, cream or milk, cheese and egg yolks. Fold in peas and 1 -2 tbsp. chopped parsley.
    3.Whisk egg whites with pinch of salt, until stiff. With a whisk, fold gently into millet mixture. Pour millet mixture in prepared gratin form and smooth with rubber spatula.
    4. Immediately place soufflé in oven. Bake for 25 – 30 minutes, until top is golden brown. Don’t open oven door during first 15 minutes!
    5. Sprinkle with parsley and serve immediately.


    1. The Spicy RD says:

      Thanks so much for sharing your recipe Karin! It sounds fabulous. Can’t wait to try it out!

  9. EA-The Spicy RD says:

    Your most welcome 🙂 It’s great trying different grains isn’t it? Glad to remind you of your love for millet!

  10. Millet is my new favorite food – thanks so much for the introduction!

    1. EA-The Spicy RD says:

      I’ll give you a call to come on over next time I make millet!

  11. EA-The Spicy RD says:

    Thanks for your comments!
    Nelly-Definitely nice to have the millet Gods on my side!
    Yuri-The addition of the millet to the lassi is a nice touch, and really makes a complete meal if you want.
    Junia-Yes, you definitely need to try some millet 🙂
    Lauren-Yep, it’s all about variety!

  12. Lauren Slayton says:

    I have never cooked millet. I giggled a little that it’s grown for birdseed- was that meant to entice us? Kidding aside this recipe looks great. There’s only so much brown rice or quinoa a family can eat. Time for variety.

  13. Junia @ Mis Pensamientos says:

    i haven’t tried millet yet…. need to try this!!

  14. Ps. I follow Maria on Twitter and “Like” your page [and hers] on FB 🙂

  15. I got this type of millet and a smaller seed called “non-glutinous millet” last month at the asian market! I used it to make a pilaf for a French Fridays with Dorie challenge and haven’t used it again. This recipe is perfect since I looove mangoes and there must be like a hundred mangoes in this apartment right now. Thanks for sharing and I’d looove to win a copy of this book 🙂 xoxo

  16. Nelly Rodriguez says:

    Millet! Who would’ve thought!? Hehehe, the Lassi looks delicious! Love how you randomly had Millet in the pantry…the Millet gods were on your side!

  17. Regan @ The Professional Palate says:

    I have an opened bag of amaranth that I tried out on the family a few months back… it didn’t fly. So now I’m looking for alternative uses. Maybe I’ll go mad for millet instead? 😉

    1. The Spicy RD says:

      Oh, yes, amaranth too! I have an opened bag that I have used a few times to make pancakes with. I’ll try and come up with a fun amaranth recipe 🙂 In the meantime, try the millet!