Millet On A Gluten-Free Diet

Although millet is generally classified as a grain, it is actually a seed (a grass seed to be exact) that cooks like a grain. Like most grains, it is rich in starch and is a great source of carbohydrates. However, unlike most grains, it is absolutely jam packed with fibre, B vitamins, antioxidants, essential amino acids, and important minerals including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.   

Its nutritional profile means that millet comes with many health benefits. The iron and calcium help strengthen immune systems and promote blood formation; the fibre improves digestion; the magnesium helps regulate blood pressure, while the antioxidants aid with flushing out toxins.  

One of the best things about millet is that it is naturally gluten-free. That makes it the perfect choice for people with coeliac disease, a wheat allergy, non-coeliac gluten sensitivity, or those following a gluten-free diet for any reason.   

There are several different types of millet, but common ones include pearl millet, foxtail millet, barnyard millet, finger millet, little millet, and proso millet.  

Pearl millet 

Is incredibly nutrient dense and is a favourite for winter when the body needs extra sources of warming energy.  

Foxtail millet  

Is particularly high in iron and contains blood-sugar balancing carbohydrates, which help regulate cholesterol.  

Barnyard millet 

Is a good source of complex B vitamins and has very high fibre content.   

Finger millet  

is especially rich in calcium, protein, and amino acids.  

Little millet 

is the smallest of the millets, but is rich in vitamin and iron .  

Proso millet  

has a high level of amino acids and is considered a higher protein wheat alternative.  

Millet is exceptionally versatile. It works well in sweet and savoury dishes from breakfast right through to dinner. It can be used in any dish as a replacement for other grains. It can also be used to enrich gluten-free porridge or to beef up coeliac-friendly salads. Millet is often served as a simple side, or can be used as a fluffy bed for grilled vegetables. Toasting it before cooking is a great way to enhance its nutty flavour. In addition, millet can be fermented to produce a drink with probiotic qualities, or it can be ground into a flour. 

The great news for gluten-free eaters is that millet flour is gluten-free too. Millet flour is ideal for making a diverse range of gluten-free foods, including bread, pasta, cakes, pies, muffins, and pizza. But be careful: some millet flours can be mixed or contaminated with gluten-containing grains. Therefore, you should always check the label when buying millet flour to make sure the flour you are buying is gluten-free.  

You can rest assured that all Schär products containing millet flour are certified gluten-free. We have a delicious range of bread and pasta products that are made using  millet flour. On the bread side, these include our Master Baker's Classic, Landbrot Mehrkorn multigrain rustic bread and Kaisersemmel rolls. For gluten-free pastas made from millet flour , you have our fusilli, spaghetti and penne, to name a few.   

When it comes to cooking, millet is simple to prepare. It can be briefly toasted or soaked, then boiled for 25 minutes or so with twice its volume of liquid. It can be used in exactly the same way you would use rice or any other grain. Rustle up a pilaff or salad with whatever ingredients you have to hand, or use it to soak up the juices of a rich curry or stew. Alternatively, pop the grains for a gluten-free popcorn-like snack! You can even use it instead of potatoes: increase the amount of liquid it’s cooked in, then mash the millet with butter and you’ll have yourself a creamy, vitamin-rich alternative to mashed potatoes.  

Millet flour is just as easy to introduce into your normal cooking and is a great way of boosting the nutrient content of your favourite gluten-free doughs or pastries. For ideas to get you started, check out our recipes for gluten-free bread, pizza dough, breakfast muffins or chocolate cake.