Which Grains Are Gluten Free?

Which Grains Are Gluten Free?

If you're following a gluten free diet, knowing which grains contain gluten can be pretty confusing. Most people would find that adding whole grains to their diet is an excellent way to improve their health. However, for individuals struggling with celiac disease, gluten intolerance or allergy, the gluten in many grains can hinder their digestive health and cause unwanted symptoms. For those living a gluten free lifestyle, it's essential that you choose your grains carefully and ensure that they are gluten free. When it comes to gluten free grains, quinoa often takes the spotlight, and while it's a delicious gluten free grain, it's not the only one that deserves our attention. To help you increase your gluten free grain knowledge and stock your pantry with ingredients beneficial to your digestive health, we've put together this complete guide. Though many of the grains on this list are technically seeds, they hold the same nutritional makeup as grains and can be cooked in similar wayswhich is why they are often referred to as grains themselves. From delicious bowls of hot gluten free cereal to salads, soups and stir-fries, there are countless options when it comes to cooking with gluten-free grains. While each of these grains has been enjoyed by individuals worldwide for years, only recently have they become popular on grocery store shelves. Keep reading and find out everything you need to know about gluten free grains and how to cook with them. Note: while the grains listed here are naturally gluten free, if you have celiac disease and cannot tolerate any amount of gluten, make sure they have been processed in a dedicated 100% gluten free facility to prevent cross contamination, and avoid bulk bins, which could be compromised.

Amaranth

Amaranth is an amazing grain-like food that boasts a deliciously nutty, earthy and toasty flavor. Though it's often prepared like a grain, amaranth is actually a seed and is entirely free of gluten. As similar as it is to other grains, amaranth flaunts several qualities that set this ingredient apart. Often included on the gluten free grains list, Amaranth, a staple of the Aztecs and Mayans, has been consumed for decades. A complete source of protein, this seed is also high in iron, calcium and fiber. It can be cooked whole and enjoyed as a hot cereal, or it can be ground into flour and used to create delicious baked goods.

Featured Recipe: Amaranth Tortillas

Amaranth seeds on a table For a delicious gluten free recipe to make for your next taco Tuesday feast, make these Amaranth Tortillas. Created with just three ingredients, these tortillas are simple to make and taste just like the real thing! Fill them with your favorite protein, veggies, or fruit for a sweet twist on a Mexican-inspired dish. Ideal for those who cannot tolerate gluten, these tortillas are also soy-free, vegan, low calorie and lactose free.

Buckwheat

Buckwheat, another delicious gluten-free seed that we treat like a grain, tops the list of gluten free grain substitutes. While the name buckwheat often causes confusion, buckwheat does not actually contain wheat at all. Instead, it's a relative of rhubarb and can be used in place of wheat products and grains like bulgur, wheat berries, spelt, freekeh and more. An excellent source of protein, buckwheat is relatively inexpensive when compared to other protein sources. Available in roasted and unroasted varieties and buckwheat flour, toasted buckwheat has a more robust nutty flavor, whereas the taste of unroasted buckwheat is more subtle.

Featured Recipe: Raisin Almond Buckwheat Granola

Homemade muesli in a white plate on the light gray kitchen table   Craving homemade granola without the wheat? Sub in buckwheat for traditional granola ingredients! This Raisin Almond Buckwheat Granola is the perfect granola recipe to make for friends and family who live a gluten free lifestyle. Full of healthy and wholesome ingredients, it's naturally sweet and can be used to top yogurt, as a cereal or even added to smoothie recipes. Because this granola is so easy to make, we love creating it in large batches and gifting it to others. Aside from being gluten free, it's also vegan, soy-free and high in fiber!

Corn/Polenta/Grits

Corn, polenta, gritsany way you consume this grain, it's entirely gluten free! While corn can be used in several different dishes, one of the most popular ways to use it is as a grain. To cook like a grain, corn kernels are often dried and then ground into a meal known as cornmeal or gritsdepending on the level of grounding it has undergone. While dried corn tastes slightly different from fresh corn, it still has a mildly sweet taste that tastes great when combined with different flavors. As similar as the different types of ground corn are, they all cook differently. To ensure your dish comes out as intended, it's crucial to use the kind of corn listed in the recipe and don't supplement one for another.

Featured Recipe: Cheesy Polenta Casserole with Gorgonzola

Cheesy Polenta Casserole Take your everyday polenta up a notch and make this Cheesy Polenta Casserole with Gorgonzola. Made with Bob's Red Mill Corn Grits/Polenta, it's a gluten free recipe that everyone at the table can enjoy. While we use ingredients like parmesan and gorgonzola cheese to add flavor to this meal, feel free to get creative in the kitchen and add in your favorite fixings to make this recipe truly unique!

Millet

Another seed that's often labeled as a whole grain, millet, is a naturally occurring gluten free cereal that is jam-packed with minerals like magnesium and potassium. Millet is also an excellent source of protein, making it a favorite ingredient for individuals following a vegan and vegetarian diet. With a taste similar to corn, millet can be cooked like rice and quinoa and added to many of the same recipes. Pair cooked millet with a side salad for nutritious lunch, or enjoy it as a warm porridge for breakfast. Millet adds a rich flavor to your meals and it is easy to digest. This makes it ideal for individuals struggling with digestive issues.

Featured Recipe: Sweet Millet Congee

Sweet Millet Congee Congee, a porridge often made with rice, can easily be turned into a gluten free dish by subbing in millet instead. A popular meal in many Asian countries, though congee is typically sweet, it can be made with savory ingredients as well. A recipe so good we had it printed on our bags of Bob's Red Mill Hulled Millet, this Sweet Millet Congee combines ingredients like sweet potato, ginger, apple and honey to create a gluten free delicacy worth sharing with your friends.

Gluten Free Rolled Oats

Gluten free rolled oats are a grain that even those with celiac disease can enjoy. There are several ways to cook oats ranging from breakfast oatmeal to granola bars and these Gluten Free Rolled Oats can be used to do it all. When eaten, oats are a whole-grain cereal that provides you with long-lasting energy and nutrition. When purchasing gluten free rolled oats, it's important that you buy them from a quality source that has packaged them in a dedicated gluten free facility. When free of gluten, oats are an excellent way to add dietary fiber to your diet and make a convenient breakfast.

Featured Recipe: Gluten Free Oatmeal Cookies

Oatmeal Cookies Eager to whip up a delicious gluten free dessert? Start by making these Gluten Free Oatmeal Cookies. The perfect dessert recipe to make and keep stocked in the kitchen, everyone who tries these cookies will love themadults and kids alike! Made with our Gluten Free 1-to-1 Baking Flour, these cookies have a prep time of just 20 minutes and can be baked in less than 10!

Quinoa

One of our favorite ancient grains, quinoa, is technically a seed honored as a sacred crop by the ancient Incas. A high-quality source of protein, whole grain quinoa offers a naturally nutty and earthy flavor that tastes delicious when used to make pilafs, salads, soups and stir-fries. Great for your health, quinoa provides all nine essential amino acids and has been deemed a superfood in the health and nutrition world. Quinoa can be consumed as a grain or milled into flour and used in various baking recipes.

Featured Recipe: Ensalada de Quinoa

ensalada de quinoa For a fun and festive dish that is sure to add color to your dinner table, make this Ensalada de Quinoa. Based on a traditional Peruvian dish, this salad is both delicious and beautiful. To ensure that this meal remains gluten free organic red quinoa is combined with yellow corn kernels, lima beans and queso fresco for a genuinely refreshing dinner recipe, perfect for the summertime. Now that you have a better idea about which grains are gluten free, it's time to incorporate them into your recipes. From buckwheat to quinoa, the grains (and seeds!) on this list are an easy way to integrate new flavors and textures into your gluten free recipes. We can't wait to see what you come up with. From everyone at Bob's Red Mill, we wish you a happy and delicious gluten free day! Know of a gluten free grain that we didnt mention? Share the gluten free grains you regularly cook with in the comments below. We cant wait to hear from you!
Bob's Red Mill
July 01 2021

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