How to Cook Millet (Gluten-Free)


Millet is a small yellow seed which has been a staple in Africa and Asia, now popular here as a gluten-free substitute for wheat or rice. Easy to cook, high in fibre, magnesium, b vitamins and calcium, millet is suitable for a range of sweet or savoury dishes.

The ratio of grain to water will determine its potential; more water is used to make a soothing breakfast porridge, whereas when less water is used, millet can be eaten in the same way as rice, quinoa or Bulgar. Due to its sticky tendency, it lends itself well to rissoles, patties or vegetarian burgers.

Most recipes suggest toasting the grain on a medium heat for a few minutes before adding the water as this will enhance its flavour and texture.

One cup of dry millet will yield just over three cups of cooked.


  • 1 cup millet: 1 1/2 cups water
  • ½ tsp. sea salt


  1. Place the millet in a heavy bottom pan.
  2. Gently toast the grains over a medium heat. Shuffle them around as they start to give off their aroma and take on a golden colour. This may take up to 5 minutes.
  3. Add the seasoned water, bring to the boil, reduce the heat to low and cover with a tight lid.
  4. After 15 minutes remove the pan from the heat, leaving the lid on and allow to stand for a further 10 minutes.
  5. Loosen the millet with a fork before serving or leaving to cool for a salad.

If making porridge, add extra water and stir the grains now and again to form a creamy consistency.

Millet grains

Millet is a fantastic option if you’re avoiding gluten or trying to reduce your intake. Or maybe you’re just looking to add variety to your diet and fancy something a little different. You will probably be surprised how many places you can sneak a bit of millet into your diet!

Let’s start with breakfast.

Are you wanting to pep up your breakfast choices? Give this millet porridge with stewed rhubarb a try. You can also try using millet flakes to make a porridge or add them to homemade muesli or granola.

Next up, lunch and dinner.

Perhaps you’re looking for a grain substitute instead of rice to accompany your curries or steamed veggies. You can use millet as the star of the show.
Equally, you could be looking for a recipe for vegan patties that are also gluten-free. Not always easy when bread crumbs or white flour tend to make an appearance. That’s where this pseudo grain comes in. Try these gluten-free millet and butter bean burgers out. Serve it with a millet salad with roasted veg for a hearty meal.

You can even try adding it into meals like shepherd’s pie. Half the amount of potato and add in a cup or so of millet for the extra nutrition.
Or maybe get very experimental and make sushi. Millet is lighter and fluffier than rice and makes a unique change to your usual sushi! 

And let’s not forget dessert!

This cake went down very well with the Nourish staff in the office!
Nourish Bake-Off Winner: Earl Grey Rooibos Chocolate Loaf Cake

I told you, there’s always a way to sneak this ingredient in! I’ve even added leftovers of the grain into my homemade bread recipes. This way it adds more nutrition, texture and flavour to my bread.
And speaking of bread. You can even use this grain to make flour and make gluten-free bread. It’s a very versatile little grain!

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