Are you struggling to find ways to include whole grains in your gluten-free diet? Look no further! We have 11 simple and delicious options for you.

Imagine starting your day with a hearty bowl of gluten-free oats or incorporating quinoa into your favorite recipes. And don't forget about the nutty flavor of brown rice or the versatility of amaranth.

With these easy swaps, you can enjoy the benefits of whole grains while still adhering to your gluten-free lifestyle. So let's dive in and discover how you can add variety and nutrition to your meals with these 11 simple ways to include whole grains in a gluten-free diet.

Choose Gluten-Free Whole Grain Substitutes

Are you wondering how to find gluten-free whole grain substitutes for your diet? Look no further! There are plenty of options that can help you incorporate whole grains into your gluten-free lifestyle.

Quinoa is a fantastic choice, as it isn't only gluten-free but also packed with protein and fiber. You can use quinoa as a base for salads, stir-fries, or even as a substitute for rice. It's versatile and adds a nutty flavor to your dishes.

If you're looking for an oatmeal alternative, try buckwheat. Despite its name, buckwheat isn't related to wheat and is naturally gluten-free. It can be ground into flour and used in baking or cooked into a porridge-like consistency for a warm and satisfying breakfast. Buckwheat is rich in nutrients like magnesium, iron, and fiber, making it a healthy choice for your gluten-free diet.

In addition to quinoa and buckwheat, there are other gluten-free whole grain substitutes to explore, such as amaranth, millet, and teff. Each of these grains has its own unique flavor and texture, allowing you to experiment with different recipes and create a varied and nutritious diet.

Opt for Quinoa Instead of Wheat

To incorporate more whole grains into your gluten-free diet, choose quinoa as a nutritious substitute for wheat. Quinoa is a versatile grain that can be used in a variety of dishes, making it an excellent choice for those following a gluten-free lifestyle. Not only is quinoa naturally gluten-free, but it also offers a range of health benefits.

One of the main benefits of quinoa is its high nutritional content. It's rich in protein, fiber, and essential vitamins and minerals. This makes it a great option for those looking to increase their nutrient intake. Quinoa is also low in calories and fat, making it a healthy choice for weight management.

When it comes to quinoa recipes, the possibilities are endless. You can use it as a base for salads, stir-fries, and pilafs, or even as a substitute for rice in dishes like risotto or fried rice. Quinoa can also be ground into flour and used in baking, making it a versatile ingredient for gluten-free breads, cookies, and cakes.

Incorporating quinoa into your gluten-free diet isn't only easy but also delicious. With its numerous health benefits and versatility in cooking, quinoa is a fantastic substitute for wheat that will add a nutritious and flavorful touch to your meals.

Incorporate Brown Rice Into Your Meals

You can easily incorporate brown rice into your meals to increase the variety of whole grains in your gluten-free diet. Brown rice is a nutritious choice that offers several benefits. It's a good source of fiber, which can help with digestion and keep you feeling full for longer. Additionally, it contains important minerals like magnesium and selenium, which are essential for overall health.

There are many creative ways to cook with brown rice. One option is to use it as a base for stir-fries or fried rice dishes. You can add your favorite vegetables and protein to make a delicious and nutritious meal. Another idea is to use brown rice as a stuffing for peppers or other vegetables. This adds a unique twist and provides a satisfying texture.

You can also try making brown rice salads by mixing cooked brown rice with fresh vegetables, herbs, and a flavorful dressing. This is a great option for a light and refreshing meal. Lastly, you can use brown rice to make homemade sushi rolls. Simply cook the rice, season it with rice vinegar, and use it as a filling along with your favorite ingredients.

Incorporating brown rice into your gluten-free diet is a simple and tasty way to enjoy the benefits of whole grains. Get creative in the kitchen and experiment with different recipes to find your favorite way to cook with brown rice.

Try Gluten-Free Oats for Breakfast

To further diversify your gluten-free diet and incorporate more whole grains, consider trying gluten-free oats for a delicious and nutritious breakfast option. Gluten-free oats are a great alternative for those who need to avoid gluten but still want to enjoy the benefits of whole grains.

Here are three reasons why gluten-free oats should be a staple in your morning routine:

  1. Versatility: Gluten-free oats can be used in a variety of recipes to create a satisfying and nourishing breakfast. From oatmeal to granola bars, there are countless gluten-free oat recipes available that cater to different tastes and dietary preferences.
  2. Nutritional Benefits: Gluten-free oats are packed with essential nutrients like fiber, protein, and vitamins. They can help regulate blood sugar levels, promote healthy digestion, and provide long-lasting energy to kickstart your day.
  3. Heart-Healthy: Incorporating gluten-free oats into your breakfast routine has been linked to a reduced risk of heart disease. The soluble fiber in oats helps lower cholesterol levels, while the antioxidants present in oats protect against oxidative stress.

Experiment With Amaranth in Recipes

Get creative in the kitchen and incorporate amaranth into your gluten-free recipes for a nutritious and flavorful twist. Amaranth is a versatile grain that offers numerous benefits in a gluten-free diet. It's naturally gluten-free and packed with essential nutrients like protein, fiber, iron, and calcium. Including amaranth in your diet can help improve digestion, boost energy levels, and support overall health.

There are plenty of easy ways to cook with amaranth. One simple method is to use it as a substitute for rice or quinoa. Cooked amaranth has a slightly nutty flavor and a fluffy texture, making it a great addition to salads, stir-fries, and pilafs. You can also use amaranth flour to make gluten-free bread, muffins, and pancakes. Its unique taste adds a delicious twist to these baked goods.

Another way to incorporate amaranth into your recipes is by using it as a coating for meats or vegetables. Simply grind the amaranth seeds into a fine powder and mix it with your favorite spices. This coating adds a crunchy texture and enhances the overall flavor of your dishes.

Use Millet as a Side Dish or Base

Incorporate millet into your gluten-free diet by using it as a versatile side dish or a nutritious base for your meals. Millet, a grain alternative, isn't only gluten-free but also packed with essential nutrients. Here's how you can make the most of this versatile grain:

  1. Cook it like rice: Millet can be cooked in a similar way to rice. Simply rinse the millet, add it to a pot with water or broth, and simmer until it's tender and fluffy. You can season it with herbs, spices, or a drizzle of olive oil for added flavor.
  2. Make millet salads: Millet makes a great base for salads. Cook the millet and let it cool before tossing it with your favorite vegetables, herbs, and a light dressing. You can also add protein like grilled chicken or chickpeas for a more filling meal.
  3. Use millet as a pilaf: Millet can be used to make a delicious and nutritious pilaf. Sauté some onions, garlic, and vegetables in a pan, then add the millet and cook it until it's lightly toasted. Add broth and simmer until the millet is cooked through. Serve it as a side dish or add cooked protein for a complete meal.

Incorporating millet into your gluten-free diet not only adds variety but also provides you with the health benefits of this nutritious grain alternative. Try out these millet recipes and enjoy the delicious flavors and textures they bring to your meals.

Explore the Benefits of Teff Grains

Discover the nutritional advantages of incorporating teff grains into your gluten-free diet.

Teff grains are a tiny powerhouse that pack a punch when it comes to nutrition. They're rich in essential vitamins and minerals, including iron, calcium, and magnesium. Teff grains are also high in dietary fiber, which aids in digestion and helps maintain a healthy weight. These grains are gluten-free, making them an excellent choice for those with gluten intolerance or celiac disease.

When it comes to cooking with teff grains, there are numerous possibilities. You can use teff flour as a substitute for regular flour in baking recipes, adding a nutty flavor and a boost of nutrients to your favorite treats. Teff grains can also be cooked as a porridge or added to soups and stews for added texture and nutrition. Additionally, you can use teff in place of rice or quinoa as a side dish or base for salads and stir-fries.

To get you started, here's a simple recipe using teff grains: Teff Salad with Roasted Vegetables. Start by roasting your favorite vegetables, such as bell peppers, zucchini, and cherry tomatoes. In the meantime, cook teff grains according to package instructions. Once the vegetables are roasted and the teff grains are cooked, combine them in a bowl and drizzle with a simple vinaigrette made with olive oil, lemon juice, and herbs. Toss everything together and enjoy a delicious and nutritious gluten-free meal.

Include Buckwheat in Your Baking

To enhance your gluten-free baking, consider incorporating buckwheat into your recipes as a nutritious alternative to traditional flours. Buckwheat is a versatile grain that adds a unique flavor and texture to your baked goods.

Here are three ways you can use buckwheat in your baking:

  1. Buckwheat pancakes: Swap out regular flour with buckwheat flour to make delicious gluten-free pancakes. Buckwheat flour gives the pancakes a nutty taste and a fluffy texture. You can also add some buckwheat groats or flakes for an extra crunch.
  2. Buckwheat bread: Replace a portion of the flour in your bread recipe with buckwheat flour to create a hearty and nutritious loaf. Buckwheat flour adds a rich, earthy flavor and a moist crumb to the bread. You can also sprinkle some buckwheat groats on top for added texture.
  3. Buckwheat muffins: Add buckwheat flour to your muffin recipes for a healthier twist. Buckwheat flour adds a slightly nutty taste and a tender crumb to the muffins. You can also mix in some fresh or dried fruits, nuts, or chocolate chips to enhance the flavor.

Incorporating buckwheat into your baking not only increases the nutritional value of your gluten-free treats but also adds a delicious and unique touch. So, go ahead and experiment with buckwheat in your recipes to create mouthwatering gluten-free delights.

Incorporate Sorghum Into Your Diet

To further diversify your gluten-free diet, consider adding sorghum as a nutritious grain option for your meals. Sorghum is a versatile and gluten-free grain that offers numerous health benefits. It's rich in fiber, protein, and antioxidants, making it a great addition to your diet.

One way to incorporate sorghum into your meals is by trying out different sorghum recipes. You can use sorghum flour to make delicious gluten-free bread, pancakes, or muffins. Sorghum can also be cooked and used as a base for salads, stir-fries, or grain bowls. Its mild, nutty flavor pairs well with a variety of ingredients, allowing you to create flavorful and nutritious meals.

In addition to being a tasty addition to your meals, sorghum also offers several health benefits. It's known to promote digestive health due to its high fiber content. Sorghum is also a good source of essential nutrients such as magnesium, iron, and B vitamins. These nutrients are important for energy production, immune function, and overall well-being.

Incorporating sorghum into your gluten-free diet is a simple way to diversify your meals and boost your nutrition. Try out different sorghum recipes and enjoy the health benefits that this versatile grain has to offer.

Add Wild Rice to Your Salads and Soups

To further diversify your gluten-free diet, incorporate wild rice into your salads and soups. Not only does wild rice add a nutty flavor and unique texture to your dishes, but it also provides numerous health benefits.

Here are three ways you can use wild rice as a gluten-free alternative in your main dishes:

  1. Salads: Add cooked wild rice to your favorite salad recipe for an extra burst of flavor and nutrition. It pairs well with fresh vegetables, such as cucumbers, cherry tomatoes, and bell peppers. You can also toss in some protein, like grilled chicken or roasted tofu, to make it a satisfying meal.
  2. Soups: Whether it's a hearty vegetable soup or a creamy mushroom soup, wild rice can elevate the taste and nutritional value of your soups. The chewy texture of wild rice adds a delightful contrast to the softness of the other ingredients. It's a great way to make your soups more filling and satisfying.
  3. Casseroles and Stir-Fries: Incorporating wild rice into gluten-free casseroles and stir-fries can bring a whole new level of depth and complexity to your dishes. It pairs well with a variety of vegetables, meats, and sauces, making it a versatile ingredient for creating flavorful and wholesome meals.

Use Cornmeal in Gluten-Free Baking Recipes

Now let's explore how you can incorporate cornmeal into your gluten-free baking recipes. Using cornmeal in gluten-free baking is a great way to add flavor, texture, and nutritional value to your recipes. Cornmeal is naturally gluten-free, making it an excellent alternative to wheat flour in gluten-free recipes.

One of the easiest ways to use cornmeal in gluten-free baking is by replacing a portion of the flour in your recipe with cornmeal. This can add a subtle crunch and a slightly sweet flavor to your baked goods. You can use cornmeal in recipes for breads, muffins, pancakes, and even cookies.

Another option is to use cornmeal as a coating for fried foods. It creates a crispy and flavorful crust that can be a delicious addition to dishes like chicken tenders or fish fillets. Simply mix cornmeal with your preferred seasonings and use it as a dredging mixture before frying.

Cornmeal can also be used to make cornbread, a classic Southern dish. You can find gluten-free cornmeal in most grocery stores or online. Simply follow a gluten-free cornbread recipe and substitute regular flour with a gluten-free flour blend.


Incorporating whole grains into a gluten-free diet is easier than you think. By opting for gluten-free substitutes like quinoa, brown rice, oats, amaranth, buckwheat, sorghum, wild rice, and cornmeal, you can enjoy a variety of delicious and nutritious meals.

These options provide essential nutrients and fiber, making them a great addition to any gluten-free diet.

So, get creative and start exploring the world of whole grains!