Gluten Free Grains – Good Substitutes for Wheat

Gluten Free Grains

Do you fall asleep at night yearning for your favorite pasta dish? Or do you wish you could order your favorite toast with breakfast?

If you’re suffering from grain envy while on your gluten free diet, it doesn’t have to be that way! There are a lot of gluten free grains you CAN have so you can enjoy meals just like you did in the past. The best part about these is that they will not make you sick and they are actually good for you.

Gluten Free Grains


If you haven’t yet explored this grain you’re in for a treat. It can be used with a variety of different recipes and it’s very easy to make. You can use it for any meal of the day and even put it in the fridge to use as a quick snack.

Brown Rice

There’s no reason to miss eating rice when you can eat brown rice without any consequences. This is healthier for you than white rice and can be used in dishes from fried rice to rice pudding. If you do plan on making a recipe with this, just make sure all the other ingredients are gluten free as well.


While this might not have the most attractive name for a grain, it does taste great. It can be used in a lot of different recipes and is generally one of the best gluten free grains you can eat.


Buckwheat is an excellent choice if you want something that tastes great and that is easy to cook up. It’s packed full of a lot of essential nutrients and it will keep you full for hours.

There are tons of recipes online you can use for this ingredient, so feel free to explore!

Gluten Free Recipes with Grains

Millet Stir Fry


  • 1 or 2 servings of cooked millet (prepare it ahead of time and store it in the fridge)
  • ¬†Sliced red pepper
  • Sliced green pepper
  • Your choice veggies
  • Olive oil
  • Soy Sauce (tamari is gluten free)
  • Onion and garlic


Start by pouring a small amount of olive oil in a skillet to cover the pan. Once this is hot, add in the onion and let it simmer until soft. From here, add in the garlic and allow it to cook for one minute. Now you can add in your millet as well as any other vegetables you desire. Cook until the vegetables are soft and everything is hot. Add in the soy sauce last and stir until it coats the dish. This is a great dinner idea that only takes a few minutes to cook, especially if you have the millet already prepared.

Buckwheat Pancakes


  • 1 cup buckwheat flour
  • 1 cup milk or milk substitute such as rice or almond milk
  • 1 beaten egg
  • 1 tsp baking powder
  • 2 tbsp sugar or sugar substitute such as stevia
  • 1 tsp sea salt
  • 2 tbsp melted butter


Start by heating your skillet and coating the surface with olive oil. From here, mix together your flour, baking powder, sugar and salt in one bowl. In another bowl, mix together all of the wet ingredients. After this, combine both bowls and mix until well combined. Pour small amounts of batter into your skillet and cook just like a regular pancake. You can easily incorporate fruits into this recipe if you want sweeter pancakes for the whole family!

There are a lot of other gluten free grains you can use in a ton of different recipes. These can make it easy to stick with a gluten free diet and actually enjoy what you eat.

image courtesy Frapestaartje

Tricia Fecteau

I have tried to share what I have learned years in my book called "Gluten-Free with Love" available on Amazon and on my website. I want to help you in your journey to good health.