In honor of Celiac Awareness Month AND Mediterranean Diet Month, I created this infographic to share my favorite Super Seven Gluten-Free Grains and Grain Alternatives. Whether you follow a gluten-free diet or not, I hope this infographic, plus the recipe recommendations I share below, will inspire you to get cooking with some of these delicious and nutritious gluten-free grains and grain alternatives!  

Huge thanks to celiac expert and registered dietitian Melinda Dennis for the fabulous information she shared at the 2014 Gluten-Free Wellness Retreat in San Diego, highlighting these gluten-free nutrition superstars!


Sorghum Salad ~ Whole Grains Council {vegetarian}

Bacon, Beet, and Butternut Squash Sorghum Salad ~ Cooking With Books

Pumpkin Cupcakes w/ Sorghum Flour ~ Jeanettes Healthy Living {vegetarian}


Mango Millet Lassi {vegetarian}

Sweet Potato & Millet Falafel ~ Oh My Veggies {vegan}

Turmeric and Vegetable Millet ~ Spicie Foodie {vegan}


Easy Overnight Buckwheat Parfait ~ Oh She Glows {vegan}

Buckwheat Gingerbread Pancakes & Pancake Mix {vegetarian}

Buckwheat Crepes ~ Gluten-Free on a Shoestring {vegetarian}


Quinoa Cakes with Smoked Salmon & Lime Mayo

Warm Tropical Wild Blueberry Quinoa Breakfast Sundae {vegetarian}

Quinoa Bowl w/ Avocado, Citrus & Edamame ~ Food to Glow {vegan}


Amaranth, Quinoa, and Polenta Porridge ~ Will Cook for Friends {vegan option}

Pumpkin Pie Amaranth Porridge ~ My New Roots {vegan}


Ethiopian Injera ~ Vegan Richa {vegan}

Peanut Butter Teff Sweetpotato Cookies {vegan option}

Pumpkin Spice Cupcakes {vegan option}


Cacao Mesquite Superfood Balls ~ One Green Planet {vegan}

Nana {Banana} Skillet Bread ~ Gluten-Free Goodness {vegan}

Super 7 Gluten-Free Grain & Grain Alternative Resources

Five Facts About Cooking Quinoa & Quinoa Nutrition ~ Eating Well Magazine

Gluten-Free Whole Grains ~ Whole Grains Council

Gluten-Free Whole Grains, Flours, and Mixes ~ Bob’s Red Mill

Mesquite Powder Nutrition ~ One Green Planet

Millet ~ The World’s Healthiest Foods, QUinoa

Teff, Ethiopia’s Nutritious Grain ~ The Washington Post

The Powerful Health Benefits of Buckwheat ~ Washingtonian

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  1. I am wondering about the mesquite flour. Can you give me more information about that…i.e. what kind of mesquite tree, if there are different varieties, how it is processed, where do you get it? I just need more information. Thank you very much.

    1. The Spicy RD says:

      Hi Tracy! Thanks for your comment regarding the mesquite flour. There are a few different brands, but the only one I’ve seen carried in my local health food stores is the Sunfood brand, and they have both a regular and a “sweet” version although the nutrition facts are pretty similar between both. I don’t know where you live, but I can find Sunfood in Whole Foods and Jimbos in San Diego, plus you can order their products on line too. Hope this helps!

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  3. The Spicy RD says:

    Aww….you’re the best Sandi!! xo

  4. This is great! I’m def pinning this so I can refer back to this. I’ve actually never tried teff and mesquite but am inspired to incorporate them into my diet. Thank you for the inspiration!

    1. The Spicy RD says:

      Thanks so much Min!I really love teff in baked goods, and I hoping to try injera soon!

  5. Jeanette | Jeanette's Healthy Living says:

    Great information EA and love the infographic!

    1. The Spicy RD says:

      Thanks so much Jeanette and I really appreciate you sharing the infographic!

  6. Kim - Liv Life says:

    Quinoa and I have a long running love affair, but I’ve been eager to give amaranth a try! Thanks for the list here… I’m inspired to try something new!

    1. The Spicy RD says:

      I have been having that same love affair with quinoa too Kim πŸ™‚ But, yes, definitely fun to shake things up a bit in the gluten-free world, and happy to inspire!

  7. Andrea@WellnessNotes says:

    Great info! There are so many gluten-free grains I need to explore!

    1. The Spicy RD says:

      Thanks so much Andrea! I use sorghum flour a lot in my baking, but I’m excited to create some salads using the whole grain version, plus get my hands on some mesquite flour too πŸ™‚