10 Best Gluten-Free Substitute For Wheat Berries

Gluten intolerance and celiac disease affect a significant portion of the population, making it necessary for individuals to seek gluten-free alternatives for their favorite ingredients.

Wheat berries, the whole, unprocessed kernels of wheat, are a common staple in many dishes, but for those following a gluten-free diet, finding suitable substitutes is crucial. In this article, we will explore the ten best gluten-free substitutes for wheat berries, offering a wide range of options to enhance your gluten-free cooking adventures.

1. Almond Flour

When it comes to gluten-free baking, almond flour is a versatile and nutritious substitute for wheat berries. Made from finely ground blanched almonds, almond flour adds a subtly sweet and nutty flavor to baked goods. It provides a moist texture while maintaining a light and fluffy consistency.

Almond flour is an excellent source of protein, healthy fats, and vitamin E, making it a popular choice among health-conscious individuals.

To incorporate almond flour into your recipes, start by substituting it in a 1:1 ratio for wheat berries.

Almond flour works exceptionally well in muffins, cookies, and cakes. It pairs wonderfully with fruits, chocolate, and spices. Experiment with almond flour-based recipes and enjoy the unique flavor and texture it brings to your gluten-free treats.

2. Coconut Flour

Coconut flour is another fantastic gluten-free alternative for wheat berries, particularly for those who prefer a mild coconut flavor in their dishes. Made from the dried and defatted flesh of coconuts, coconut flour is rich in fiber, protein, and healthy fats. It absorbs liquid readily, resulting in a dense and moist texture in baked goods.

To use coconut flour effectively, it’s important to note that it behaves differently from other flours due to its high fiber content. For best results, combine coconut flour with other gluten-free flours, such as almond flour or tapioca flour, to achieve a balanced texture.

Additionally, you may need to increase the amount of liquid in your recipes when using coconut flour. Be sure to follow specific recipes developed for coconut flour or experiment with existing recipes to find the right balance of ingredients.

3. Quinoa

Quinoa, a versatile and nutritious ancient grain, is an excellent gluten-free substitute for wheat berries. Quinoa is naturally gluten-free and packed with essential amino acids, dietary fiber, and minerals. Its delicate, nutty flavor adds depth to both savory and sweet dishes, making it a popular choice among health-conscious individuals.

To use quinoa as a wheat berry alternative, rinse the grains thoroughly to remove the natural coating called saponin, which can impart a bitter taste. Cook quinoa in a 2:1 ratio of water to quinoa, similar to how you would cook rice. Quinoa works well in salads, pilafs, and as a side dish.

You can also grind quinoa into flour to create gluten-free baked goods, such as bread, pancakes, and cookies.

4. Buckwheat Groats

Despite its name, buckwheat is not related to wheat and is naturally gluten-free.

Buckwheat groats, the hulled seeds of the buckwheat plant, are a versatile alternative to wheat berries. They have a nutty flavor and a pleasantly chewy texture. Buckwheat groats are a rich source of fiber, protein, and essential nutrients, including manganese, magnesium, and antioxidants.

To use buckwheat groats, cook them similarly to rice or quinoa, with a ratio of 2:1 water to groats. Once cooked, buckwheat groats can be used in salads, porridges, or as a substitute for rice or couscous. They also make a delightful addition to baked goods, providing a unique flavor and texture.

5. Millet

Millet, a gluten-free grain widely cultivated around the world, is a nutritious and versatile substitute for wheat berries. It has a mild, slightly nutty flavor and a delicate texture. Millet is rich in fiber, B vitamins, magnesium, and antioxidants, making it a nutritious choice for gluten-free diets.

To prepare millet, rinse it thoroughly and cook it in a 2:1 ratio of water to millet, similar to cooking rice. Once cooked, fluff the millet with a fork to separate the grains.

Millet can be used as a base for pilafs, salads, or porridges. It can also be ground into flour and used in gluten-free baking, such as muffins, bread, and pancakes.

6. Sorghum

Sorghum, an ancient grain originating from Africa, is a gluten-free alternative to wheat berries that offers a mild and slightly sweet flavor. Sorghum is rich in fiber, antioxidants, and minerals like iron and phosphorus. It’s also known for its ability to tolerate harsh growing conditions, making it an environmentally-friendly crop.

To use sorghum as a wheat berry substitute, cook it in a 3:1 ratio of water to sorghum. Simmer the grains for about 45 minutes or until tender. Sorghum can be used in a variety of dishes, including salads, soups, and stews. It can also be ground into flour and used in gluten-free baking.

7. Brown Rice

Brown rice, a staple in many households, is an easily accessible and gluten-free option to replace wheat berries. Brown rice retains the bran and germ, making it more nutritious than white rice. It’s a good source of fiber, vitamins, and minerals.

To cook brown rice, use a ratio of 2:1 water to rice and simmer it until tender. Brown rice can be used as a side dish, in pilafs, or as a base for stir-fries. It can also be ground into flour and used in gluten-free baking, providing a hearty and wholesome flavor to bread and cakes.

8. Amaranth

Amaranth, an ancient grain with a rich history, is a gluten-free substitute for wheat berries that boasts impressive nutritional benefits. Amaranth is a complete protein, containing all the essential amino acids. It’s also a good source of fiber, iron, and calcium.

To cook amaranth, use a 2:1 ratio of water to amaranth and simmer it for about 20 minutes. Once cooked, amaranth can be used as a base for salads, porridges, or added to soups and stews. It can also be ground into flour and used in gluten-free baking to add a slightly sweet and nutty flavor to bread, muffins, and cookies.

9. Teff

Teff, a tiny grain native to Ethiopia, is a gluten-free alternative to wheat berries that packs a nutritional punch. Teff is rich in iron, calcium, fiber, and protein. It has a mild and slightly nutty flavor, making it suitable for a wide range of dishes.

To cook teff, combine it with water in a 3:1 ratio and simmer it for about 20 minutes. Teff works well in porridges, pilafs, and as a base for gluten-free bread. It can also be ground into flour and used in baking recipes, such as pancakes, cookies, and cakes.

10. Cornmeal

Cornmeal, made from ground corn kernels, is a readily available and gluten-free substitute for wheat berries. It has a slightly sweet and distinctive flavor that adds depth to various dishes. Cornmeal is a good source of fiber, vitamins, and minerals.

To use cornmeal, it’s important to choose a gluten-free variety to ensure it’s suitable for individuals with gluten intolerance or celiac disease.

Cornmeal can be used to make cornbread, polenta, tortillas, and even desserts like cornmeal cakes. Experiment with different cornmeal-based recipes to enjoy the unique taste and versatility it offers.


With the growing demand for gluten-free options, it’s essential to explore the diverse array of substitutes available for wheat berries.

Whether you’re following a gluten-free diet due to gluten intolerance or celiac disease or simply looking to incorporate more variety into your meals, these ten alternatives provide excellent options.

From almond flour and coconut flour to quinoa, buckwheat groats, millet, sorghum, brown rice, amaranth, teff, and cornmeal, there are numerous gluten-free substitutes to choose from. Embrace the versatility and nutritional benefits of these ingredients and unleash your creativity in the kitchen.


Can I use these gluten-free substitutes in any recipe that calls for wheat berries?

While these substitutes work well in many recipes, it’s important to consider the unique properties of each alternative. Some may require adjustments in liquid or flour ratios, so it’s best to follow recipes specifically developed for these substitutes or experiment with small batches before making larger quantities.

Are these substitutes suitable for individuals with celiac disease?

Yes, these substitutes are suitable for individuals with celiac disease as long as they are certified gluten-free. Be sure to check product labels to ensure they are free from cross-contamination.

Where can I find these gluten-free substitutes?

Many grocery stores now carry gluten-free flours and grains in dedicated sections or health food aisles. Additionally, online retailers and specialty stores often offer a wide range of gluten-free products for convenient purchasing.

Can I mix these substitutes together in recipes?

Absolutely! Feel free to experiment with combinations of these substitutes to achieve desired flavors and textures. Mixing different flours and grains can add complexity and enhance the nutritional value of your gluten-free recipes.

Are these gluten-free substitutes more expensive than wheat berries?

While prices may vary depending on your location and brand choices, some gluten-free substitutes may be slightly more expensive than wheat berries. However, with the increasing demand for gluten-free products, prices have become more competitive, and you can often find affordable options both online and in local stores.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button