Looking for a millet substitute? Explore our guide to find the best millet alternatives such as quinoa, amaranth, and sorghum. Learn how to make substitutions for similar results in a variety of recipes.
Millet is a gluten-free ancient grain known for its mild flavor, versatility, and impressive nutritional profile. It's a staple in many cultures and can be used in sweet and savory recipes.
This gluten-free whole grain is an excellent choice for those with celiac disease, gluten sensitivity, or follow a gluten-free diet.
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What is Millet?
Millet is a small, round gluten-free grain where it is a staple food in African, Asian, and Eastern European cuisines. Naturally gluten-free, it’s often used as a base for porridges, grain bowls, side dishes, and baked goods. Millet grains boast many health benefits.
It is a good source of dietary fiber, essential amino acids, and has about 6 grams of protein per cooked cup of millet. It is also low on the glycemic index compared to other grains.
There are different types of millet—like pearl millet, finger millet, proso millet, kodo millets, and foxtail millet—but they all share a similar nutty, slightly sweet flavor.
Uses
Millet is incredibly versatile and can be used in a variety of sweet and savory dishes. Here are the most common ways it’s used in cooking and baking:
- Cooked as a grain side dish: Like rice or quinoa, millet can be cooked and served alongside veggies, legumes, or stews.
- Breakfast porridge: Simmered in liquid until creamy, millet is delicious as a hot cereal topped with fruit and seeds or as millet grits.
- Grain bowls and salads: Fluffy millet is perfect for hearty bowls or tossed into grain-based salads like millet tabbouleh.
- Gluten-free baking (millet flour): Ground into flour, millet is commonly used in gluten-free baking to add a mild flavor and light texture.
- Veggie burgers and patties: Cooked millet adds structure to homemade veggie burgers and fritters.
- Soups and stews: Stir in cooked millet to thicken and bulk up soups and stews.
Why Substitute Millet?
You might be looking for a millet substitute if:
- You’ve run out of millet
- You’re cooking for someone with a millet sensitivity or allergy
- You want a different texture or flavor
- You’re looking for a low-FODMAP or grain-free option
What is a good substitute for millet?
If you are looking for a healthy alternative, these are the best options for replacing cooked millet in grain bowls, salads, or as a side dish:
1. Quinoa
A top millet substitute, quinoa is high in protein and cooks up light and fluffy. With a similar texture to millet, it is best for grain bowls, salads, and pilafs.
To substitute, use a 1:1 ratio (1 cup cooked millet to 1 cup cooked quinoa).
2. Amaranth
Amaranth is softer and more porridge-like when cooked than millet. It works best in soups, breakfast bowls, porridge.
To substitute, use a 1:1 ratio of cooked amaranth to cooked millet.
3. Buckwheat Groats
Toasted buckwheat (kasha) has a bold, nutty, earthy flavor and firm texture. It is great in warm salads, pilafs, veggie burgers, or fritters, and grain bowls.
To substitute, use a 1:1 ratio. If a recipe relies on millet’s soft texture, buckwheat groats may not be ideal on their own. Consider blending with another grain.
4. Sorghum
Sorghum is a grain that is chewy, nutty, and slightly sweet. It works best in recipes where a chewy texture is welcome. Sorghum is great for grain salads, hearty bowls, and stews.
To substitute, use a 1:1 ratio of cooked sorghum to cooked millet. Soaking it overnight can help reduce cook time and improve digestibility.
5. Couscous
If gluten is not a concern, this wheat-based grain is quick-cooking with a fluffy texture. For a gluten-free diet, opt for gluten-free couscous. It is an ideal choice for tabbouleh, side dishes, casserole, stuffed peppers, and grain salads.
To substitute, use a 1:1 ratio (1 cup cooked millet to 1 cup cooked couscous).
Top tips
- Flavor: Millet has a light, nutty flavor. Stronger-flavored grains (like amaranth or buckwheat) may alter the taste.
- Texture: Consider the texture desired in the dish.
- Check labels: For those with Celiac disease, always make sure your substitute is certified gluten-free if necessary.
Conclusion
Millet is a wonderful ingredient, but whether you’re avoiding it or just out of it, there are plenty of wholesome substitutes to keep your recipes on track. From cooked grain swaps like quinoa to sorghum, there’s an option here for every dish.
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