7 Nutritious Gluten Free Grains Your Should Be Eating

Discover 7 nutritious gluten-free grains and grain alternatives to boost your diet! Packed with fiber, protein, and essential nutrients, these delicious options support gut health, and overall wellness.

Looking to add more variety and nutrition to your gluten-free diet? Whether you have celiac disease, gluten sensitivity, or want to explore healthier grains, this list of seven super nutritious gluten-free grains and grain alternatives is for you!

You’re likely familiar with rice, corn, and oats (certified gluten-free), but what about these additional grains and pseudograins?

These powerhouse gluten-free grains are packed with fiber, protein, and essential vitamins and minerals to support gut health, brain health, and overall wellness. Plus, they’re incredibly versatile and delicious! Keep reading to discover how to incorporate these nutritious gluten-free options into your meals.

7 Nutrition Gluten-Free Grains

Sorghum

• One of my favorite and most used gluten-free grains, sorghum is rich in antioxidants, which may help prevent certain cancers and cardiovascular disease.
• Key nutrients in sorghum include fiber, iron, B-vitamins, and protein.
• One cup of sorghum flour has 16 grams of protein and 12 grams of fiber
• Fun fact! You can pop it to make sorghum popcorn.

Sorghum Recipes: 20 Sorghum Recipes You Need to Make Right Now

Millet

• Easily digestible. Millet is a staple in India and Africa and is a very drought tolerant crop.
• Key nutrients in millet include fiber, copper, B-vitamins, and protein.
• One cup of millet flour has 12 grams of protein and 16 grams of fiber.

Millet Recipes: Mango-Millet Lassi , Sweet Potato & Millet Falafel, One Pot Millet Vegetable Pilaf

Buckwheat

• Buckwheat is related to rhubarb. Research suggests diets containing buckwheat have been linked to a lowered risk of high cholesterol and hypertension.
• Key nutrients in buckwheat include fiber, manganese, zinc, and protein.
• One cup of buckwheat flour has 16 grams of protein and 16 grams of fiber.

Buckwheat Recipes: Buckwheat Banana Bread, Buckwheat Gingerbread Pancakes, Easy Overnight Buckwheat Parfait

Quinoa

• Quinoa is related to chard and spinach. It has the perfect balance of all essential amino acids.
• Key nutrients in quinoa include fiber, manganese, magnesium, and protein.
• One cup of quinoa flour has 16 grams of protein and 8 grams of fiber.
• Fun fact! Quinoa is considered the “Mother Grain” of the Incas.

Quinoa Recipes: Easy Quinoa Tabbouleh, Quinoa Arugula Salad, Quinoa Breakfast Sundae 

Amaranth

• Amaranth contains lunasin, a peptide that may protect against certain types of cancers, as well as diabets, heart disease, and stroke.
• Key nutrients in amaranth include fiber, iron, B-vitamins, and protein.
• One cup of amaranth flour has 16 grams of protein and 12 grams of fiber.

Amaranth Recipes: Amaranth Quinoa Polenta Porridge, Pumpkin Pie Amaranth Porridge

Teff

• Teff is the smallest grain in the world. It also has more calcium than any other grain. It’s used to make Injers, a fermented Ethiopian flatbread.
• Key nutrients in teff include fiber, iron, calcium, and protein.
• One cup of teff flour has 16 grams of protein and 16 grams of fiber.

Teff Recipes: Peanut Butter Teff Sweetpotato Cookies, Teff Pumpkin Spice Cupcakes, Ethiopian Injera

Mesquite

• Mesquite is very high in fiber, especially soluble fiber which may help control blood sugar and lower cholesterol. Mesquite flour comes from the ground bean pods of the mesquite tree.
• Key nutrients in mesquite include fiber, iron, magnesium, and protein.
• One cup of mesquite flour has 8 grams of protein and 46 grams of fiber-wow!!!

Mesquite Recipes: Cacao Mesquite Superfood Balls, Nana {Banana} Skillet Bread

Gluten-Free Grains Infographic

Gluten Free Grains Resources

• Five Facts About Cooking Quinoa & Quinoa Nutrition
• Gluten-Free Whole Grains
• Gluten-Free Whole Grains, Flours, and Mixes
• Mesquite Powder Nutrition
• The Powerful Health Benefits of Buckwheat

Let’s Chat! Which of these gluten free grains are your favorites and which ones are new to you?