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Home › Recipes › By Diet › Gluten-Free
★★★★★17 Comments

Gluten Free Grains: Millet 101 (plus Grain Bowl Recipe)

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by Lindsay Cotter Published: Sep 23, 2019

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titled image: how to cook millet
breakfast bowl with millet
breakfast bowl with millet
titled image: how to cook millet

Millet is a good-for-you, gluten free grain that is as versatile as it is delicious. You can use it in main dishes, salads, soups, and I’ll even show you how to cook millet to use in a healthy breakfast grain bowl recipe!

cooked millet in turquoise bowl

Welcome to my superfood, super grains series!

Each month, for the next few months, I will highlight a gluten free “super” grain. I am starting today with millet. I’ll have a video in each post that will show you how to prepare the grain. Oh, and of course, we will have delicious recipes for you to make with each grain, too. Sound good?

By the end of this series, you’ll be SUPER informed about these grains. Puns totally intended.

Alright, let’s do this!

What is Millet?

whole grain millet in bag with Bob's Red Mill logo
Looking into bag of uncooked millet

Millet is a plant based, gluten free cereal grain that is perfect for anyone looking to add some extra nutritional benefits to their diet. It’s often found in birdseed but good news –  it’s not just for the birds!

It has a mild, sweet flavor and it cooks very quickly. Hello, convenient busy morning breakfast! It is versatile enough to use in everything from savory dishes like this stir fry recipe (from Bob’s Red Mill) to sweet desserts. You can even add raw millet to bread dough to add a crunchy texture.

An interesting fact about millet is that it has a high PH level. This means it is “alkaline” rather than acidic, so it’s easier for the body to digest than many other grains are. It also helps balance the body’s natural tendency towards acidity.

Millet Nutrition

This grain has plenty of nutritional benefits that make it a super healthy super grain! It is:

  • High in iron
  • Great source of fiber
  • Contains minerals such as phosphorus and manganese (which gives millet its antioxidant properties)
  • High in plant based protein

Protein Tip!

Unlike quinoa, millet is not a complete protein. It’s missing one of the amino acids, lysine. So, in order to make it a complete protein, simply pair the grain with foods rich in lysine. Some examples are:

  • Cheese
  • Beans
  • Eggs
  • Fruit – apples, mangoes, apricots, and pears all contain lysine
  • Avocados
  • Tomatoes
  • Lentils
  • Tofu
  • Edamame

Learn about this gluten free grain

millet in measuring cup
A measuring cup filled with millet being poured into saucepan

As I already mentioned, this supergrain cooks in a flash. Although, you don’t really HAVE to make it the day you want to eat it, because it’s super easy to meal prep, too!

I like to cook a double batch and then separate it into smaller freezer-safe containers, or I sometimes pack it flat into zip top plastic bags. Oh yes, it is very freezer friendly! If it is in an airtight container, it will keep well for up to 4 months in the freezer. Just be sure to remove as much air as possible from the container.

I usually cook it in a pan on the stovetop, but you can make it in an Instant Pot (pressure cooker) or even a slow cooker if you want to. Here are directions for how to cook millet three different ways – on the stove top, in a pressure cooker, and in a slow cooker.

woman cooking millet breakfast bowl on stovetop

This recipe is from Bob’s Red Mill. Who, by the way, have some fantastic recipes for this wholesome delicious grains. You can see their recipes here.

Let’s put it all together now – video and recipe!

How to Cook Millet and Nutritional Benefits

Gluten Free Grains: Millet 101

How to build a millet breakfast grain bowl video!

Build Your Own Gluten Free Super Grain Breakfast Bowl

Print
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cooked millet in green bowl

How to cook Millet + Gluten Free Grain Breakfast Bowl


★★★★★

5 from 6 reviews

  • Author: Lindsay Cotter
  • Total Time: 25 minutes
  • Yield: 4-5 1x
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Description

How to cook Millet + Gluten Free Grain Breakfast Bowl. This delicious millet gluten free grain breakfast bowl is like a warm porridge. Top it with milk a little sweetener, and your favorite fruit for a wholesome, comforting breakfast.


Ingredients

Units Scale

For Millet

  • 1 cup hulled millet
  • 1 ¾ cups – 3 ½ cups water (amount varies depending on cooking method
  • ½ teaspoon kosher salt

For Breakfast Bowl

  • ¾ cup cooked millet
  • milk of choice
  • cinnamon
  • honey or maple syrup
  • fruit (peaches, plums, pears, apples, etc.) diced or fresh berries
  • Optional 1 tablespoon chopped nuts or seeds.

Instructions

For Stove Top

  1. Bring 2 cups water to a rolling boil in a small pot. Stir in 1 cup millet and ½ teaspoon of salt.
  2. Return contents to a boil, then reduce heat to a simmer, cover and cook until tender, about 20 minutes.
  3. Drain off any remaining water, then serve it as is, or use it to make some of these millet recipes.

For Pressure Cooker (Instant Pot)

  1. Place millet, 1 ¾ cups water and salt in the pot of a pressure cooker. Set the valve to sealing.
  2. Using manual setting, set on high pressure for 10 minutes.
  3. When cook time is finished, naturally release the pressure for 10 minutes, then serve.

For Slow Cooker

  1. Place millet, 3 ½ cups water and salt into a slow cooker.
  2. Cover and cook on low for 4 to 5 hours, or high for 1 ½ to 2 ½ hours.

To make a breakfast grain bowl with millet: 1 serving

  1. Place ⅔ to ¾ cup cooked millet in a bowl. Cover with non dairy milk or creamer (⅓ c to ⅔ cup; warmed if desired).
  2. Mix in ½ teaspoon cinnamon and 1 Tablespoon+ honey or maple syrup.
  3. Top with fresh fruit,  nuts, berries, extra cinnamon and maple syrup top top.

Notes

1 cup uncooked millet yields about 3 ½ cups cooked millet.
1 serving = ¼ cup uncooked or about ¾ cup cooked.

Nutrition for 1 serving cooked millet, plain-  210 calories, 2 grams of fat, 42 grams carbohydrates, 3 grams of fiber, 0 grams of sugar, 5 grams of protein.

Nutrition for the millet breakfast bowl below. 

  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Category: breakfast

Nutrition

  • Serving Size:
  • Calories: 294
  • Sugar: 17.6 g
  • Sodium: 98.5 mg
  • Fat: 7.6 g
  • Saturated Fat: 0.7 g
  • Carbohydrates: 51.5 g
  • Fiber: 3.3 g
  • Protein: 6.5 g
  • Cholesterol: 0 mg

Keywords: millet, breakfast bowl, gluten free grain

Did you make this recipe?

Tag @cottercrunch on Instagram and hashtag it #cottercrunch

breakfast bowl with millet

Alright my friends! I hope you enjoy this series. Let me know if you have any questions about these super grains, or if you’d like to add any to the list. Next up, quinoa!

Cheers,

LC

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Categories: Breakfasts, Dairy-Free, Egg-Free, Gluten-Free, Has Video, Instant Pot, Nightshade-Free, Nut-Free, Resources, Slow Cooker, Stovetop, Vegan, Vegetarian Tags: cooking tips, grains, vegan

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titled image: how to cook millet
breakfast bowl with millet
breakfast bowl with millet
titled image: how to cook millet
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Anya Gous

    02/10/2021 at 8:02 AM

    I use the instant pot recipe weekly. I just add half a teaspoon olive oil as well and it comes out perfect/exactly how we like it. Thanks so much for a great receipe!! We went from never eating millet to eating it weekly.

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      02/11/2021 at 7:41 PM

      Oh love it! Isn’t millet so diverse? It’s a great grain. 🙂

      Reply
  2. Amanda

    11/10/2020 at 5:35 PM

    This turned out well with your IP method. My husband & kids commented on liking the millet in our dinner more than usual.

    Thank you!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      11/11/2020 at 9:26 PM

      Oh, that’s great Amanda! Thanks for coming back to let me know!

      Reply
  3. temple run 2

    11/12/2019 at 7:04 AM

    What is Millet?

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      11/12/2019 at 5:02 PM

      Millet is a plant based, gluten free cereal grain. It has a mild, sweet flavor and it cooks very quickly.

      Reply
      • Lauren

        02/01/2021 at 12:02 PM

        I’ve been attempting millet porridge, and so far I’ve experienced millet porridge as an chewy / half cooked pasta texture. This morning I did the “For Pressure Cooker” (1 cup millet & 1 3/4 cups water) instructions. I still ended up with the same texture as I’ve been getting with stove cooking. Is this the texture of millet? Or am I missing something? Thank you:)!!!

        Reply
        • Avatar photoLindsay Cotter

          02/01/2021 at 10:16 PM

          honestly, I prefer using the stove top. But yes, it can be chewy if there’s too much liquid. What brand did you use? Did you rinse it? It should be a little nutty, but not chewy. Happy to help remedy this!

          Reply
  4. Cassie Thuvan Tran

    10/04/2019 at 3:03 PM

    Admittedly, I have not consumed millet very often! Mainly, I’ve eaten it in packaged goods like protein bars, cereals, or in vegan bakery foods! Haven’t gotten around to cooking it on its own. I would love to try it out for salads, stir-fries, and porridge though–it’s all over Instagram and I’m probably missing out!

    Reply
    • Avatar photoLindsay Cotter

      10/04/2019 at 7:27 PM

      I hope this has inspired you to try cooking it at home! Let me know if you have any questions Cassie!

      Reply
    • Avatar photoLindsay Cotter

      10/06/2019 at 3:05 PM

      Oh girl, then you must try millet and jump on the bandwagon.;)

      Reply
  5. Liz S

    09/24/2019 at 4:46 AM

    I had no idea just how many health benefits are tied to millet! Excellent. Looking forward to your next post in this series, on Quinoa ???

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      09/24/2019 at 9:28 AM

      I know right?! So healthy!

      Reply
  6. Laura

    09/23/2019 at 1:34 PM

    My kids loved this! As a gluten free family, we are always looking for more ideas! Especially for breakfast! Thanks for sharing.

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      09/23/2019 at 10:57 PM

      yay! I’m so glad!

      Reply
  7. Lauren

    09/23/2019 at 10:10 AM

    I love this post! I a making that breakfast bowl tomorrow for sure!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      09/23/2019 at 11:03 PM

      Oh yay! Keep me posted!

      Reply

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titled image: how to cook millet
breakfast bowl with millet
breakfast bowl with millet
titled image: how to cook millet
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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