Gluten free grains and seeds list

There are a  variety of gluten free grains available which you can enjoy in place of the forbidden wheat, rye and barley, if you have celiac or are gluten intolerant. 

Some can be cooked and served with a meal as a side, such as rice, quinoa and millet. However, that is not the only way they can be used on a gluten free diet. They can be ground, or milled, and used in place of wheat flour in your cooking and baking. 

When shopping for gf grains, I advise you to avoid the open bins in stores where you scoop the contents into a bag yourself. The risk of contamination is just too high! Stick to ready packaged ingredients, and remember to check the labels to keep yourself safe.

Eating gluten free can work out expensive, so you might like to consider investing in a grain mill. You can then buy the grains in their original form and either cook them "as is" or grind them yourself, which should save you money in the long run.

Choices! Choices! Choices!

With so many options out there I thought it might help to provide you with two lists.

The first includes the everyday grains, seeds and even beans that I keep in my pantry. The second highlights other, perhaps more unusual, options to try out once you gain more confidence in cooking from scratch.

There is a gray area about one grain in particular. You might like to read my page that discusses the question Are oats gluten free.

My essential grains, seeds and nuts

Most of these grains are kept in my pantry at all times.

  • Almond flour - low-carb alternative to wheat flour (especially useful if you also have diabetes like me)
  • Arrowroot - great as a thickener for soups and sauces
  • Buckwheat - not a form or wheat, despite its name
  • Chickpeas or garbanzo beans - ground into a flour called Gram or besan
  • Corn or maize
  • Millet - not just bird food!
  • Potato - ok so its not a grain, seed, nut or bean, but still a useful gluten free flour
  • Quinoa - pronounced keen-wah, a real superfood!
  • Brown Rice - a good form of starch but with less protein than other grains
  • Long grain rice - handy for serving with your main meals
  • Tapioca used for more than that stodgy pudding you ate at school!

Other gluten free ingredients...

...that can be ground into flour.

  • Amaranth - extremely nutritious
  • Carob - a sweet flour, it is made from the ground bean pods rather than the beans themselves
  • Chia seeds
  • Coconut flour
  • Flaxseeds - can be used to replace eggs in a recipe
  • Job's tears - can be used as a substitute for pearl barley
  • Lentils - a small round pulse that doesn't need soaking overnight before cooking
  • Soy beans - can be used in a similar way to grains...flakes, grits, flour and bran
  • Sesame seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Sweet Chestnuts 
  • Sorghum or milo
  • Teff grain - the tiniest grain in the world!

Where to buy gluten free grains

I am finding that more and more of these ingredients, both in natural form and ground into gluten free flours, can be picked up from the grocery store when I do my main food shopping.

Those that are more difficult to source locally can be purchased online, from places like Amazon.

- Gluten Free Grains


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