This gluten free whole grains meal plan is full of recipes and ideas to help you incorporate whole grains into your gluten free diet. These healthy meals are delicious and easy to make, too!
Disclosure – We are grateful to be partnering with Bob’s Red Mill on this post. Thank you for supporting the brands that allow me to create wholesome gluten free meal plans and recipes
Hi friends! New month, new gluten free meal plan! And we’re still focusing in on our gluten free super grain series! Which means this month’s meal plan is all about… you guessed it —-> Gluten free WHOLE GRAINS! Yes yes!
Many of you may already know this, but for those who may not, I think it is important to mention. Not all whole grains are gluten free. However, there are some whole grains without gluten, and I will list them for you in a minute.
But first, although I post a lot of GRAIN FREE recipes, gluten free whole grains are also an important part a healthy diet. Of course, this is only true if you are able to tolerate grains; not everyone can.
Whole grains are nutrient dense and a great option for vegetarians looking to get more folate and B-vitamins into their diet.
So, what whole grains are gluten free?
There are nine gluten free whole grains, and all have been around for a very long time, which is why most are considered to be ANCIENT GRAINS. They are:
- Millet – This good-for-you, gluten free grain is as versatile as it is delicious. You can use it in breakfast bowls, main dishes, salads, soups, and even desserts.
- Teff – Also known as “lovegrass”, teff is the tiniest grain in the world! Teff is traditionally used in Ethiopian food, and in particular, Injera (and Ethiopian flatbread) Teff flour is also great for gluten free baking! One of my favorite substitutes for a white flour! Substitute teff flour for about 25% of the white flour.
- Quinoa – This is one of my favorite gluten free grains! It’s the only grain that is a complete protein, containing all of the essential amino acids, including lysine.
- Amaranth – Even though it is considered a grain, amaranth is actually a seed. Like quinoa, it is also a complete protein.
- Buckwheat – Don’t let the name fool you; there is no association with wheat in this ancient gluten free whole grain. More confusing is the fact that buckwheat is actually a fruit!
- Corn & Stone ground Corn– This one is interesting. When it is fresh (as in corn on the cob) it’s considered a vegetable. When the bran, germ, and endosperm are all intact (as they are with popcorn), it’s a whole grain – and a delicious one at that!
- Sorghum – High in protein, rich in antioxidants and naturally gluten free, whole grain sorghum helps keep you fuller longer and provides beneficial dietary fiber for digestive health.
- Oats – These tasty gluten free whole grains of goodness are the most popular. Everyone loves a good oatmeal cookie or bowl of whole grain oatmeal, am I right? Be sure to look for rolled oats made in a gluten free facility to avoid cross contamination. Bob’s Redmill carries gluten free rolled oats and oat flour.
- Brown rice – Even though the inedible outer shell is removed, brown rice is still considered to be a whole grain.
If these grains are prepared properly, they can help with digestion and nutrient absorption. To aid in digestion, they need a good soaking in water first, to break down phytates (phytic acid). Our ancestors prepared grains this way!
So consider these ancient gluten-free grains a key staple in an ancestral whole foods based diet.
Alright my friends, time to get this whole grain party started! Take a peak at this new WHOLE GRAIN meal plan. It’s nutrient dense, filling, and oh so tasty! You might be surprised at all the gluten free whole grain you’re missing out on.
PDF of recipes and printable grocery list below!
Gluten Free Whole Grains Meal Plan
If the thought of incorporating grains into every meal of the day sounds boring, I think this meal plan may be a delicious, eye-opening experience for you. Take a look at these tasty options!
BREAKFAST ideas
- Millet Breakfast Bowl
- Breakfast Oat and Quinoa Power Bowls
- Caramel Pear Overnight Oatmeal Crisp Smoothie
- Savory Slow Cooker Oatmeal
- Parfait Cups with Toasted Buckwheat
Bonus from my cookbook – Polenta Breakfast Bowls with egg on top (make a great dinner too!). Want the recipe? Shoot me an email!
LUNCH ideas
- Moroccan Chickpea Quinoa Salad
- Smashed Mexican Beans on Toast (use whole grain gluten free toast)
- Mushroom Bacon Hummus Toast
- Slow Cooker Quinoa Pilaf (feel free to add meat of choice)
Gluten Free DINNERS with Whole Grains
- Buckwheat Penne Pasta
- Mexican Quinoa Skillet Dinner
- Easy Southwest Black Beans Polenta Casserole {Vegetarian}
- Everything but the Kitchen Sink Soup (use leftover gluten free grain of choice)
- Creamy Millet Mushroom Risotto
SNACKS and DESSERTS
- Banana Bread Bars
- Maple Sesame Quinoa Bars
- Vegan Bread with brown rice flour
- Quinoa Banana Bread
- Blackberry Quinoa Cakes
Handy Dandy Grocery List for your Gluten Free Whole Grain Eating Plan!
PRINTABLES FOR WHOLE GRAIN GLUTEN FREE MEAL PLAN
Alright my friends, that’s it! Keep me posted on the progress. Tag, comment below, or email!
ALSO —-> If you have questions about whole grains or have tried any NEW gluten free whole grain meals, then join our FACEBOOK GROUP and share!!
Cheers and have a DELICIOUS week!
Keep up with the compassionate, fun-loving Bob’s Red Mill on social media. They are full of gluten free inspiration! Facebook, Twitter Instagram, YouTube, Pinterest
LC
