The best substitutes for millet

Millet is a whole grain that has been used around the world for many generations, although it is not extremely common in North America.

However, its popularity is growing as many people become more interested in expanding their culinary experiences and many others are incorporating more gluten-free options into their diet.

If you’ve come across a delicious recipe that you’ve been dying to try, but it calls for millet and you don’t have it, there are multiple substitutes to choose from.

What are the best substitutes for millet?

The best substitutes for millet are other cereals or pseudocereals, such as bulgar, quinoa, amaranth, buckwheat, rice, sorghum, and barley. Each of these alternatives has its pros and cons, and some work better than others for specific recipes.

The type of recipe you’re creating can make a difference in which grain you choose as a substitute, but most whole grains will work in a pinch.

In this article, we’ll explain what millet is, as well as its flavor and texture, and then offer you 7 of the best millet substitutes so you can find the right option for your meal.

What is millet?

Millet is a type of grain that has historically been a staple food in many cultures around the world, but in the US it is used primarily as bird feed.

Millet is considered a cereal crop, which includes any type of grass grown for the grain, including wheat, rice, and corn, among many others.

It is a very productive crop that grows quickly, especially in dry environments and high temperatures. This explains why it is most popular in India and many countries in Africa.

How is the millet?

If you’ve come across a recipe that calls for millet and you don’t have it, it helps to know what millet looks, tastes and feels like when cooked before deciding on the right substitute.

Millet grains look similar to small grains of corn, slightly larger than quinoa. Millet is a relatively bland grain with a mild flavor, although it is slightly sweeter than the medium grain, and is often compared to corn in flavor as well.

However, millet has a nuttier flavor, especially if it is roasted before or during the cooking process.

Millet has a unique texture, which is the most difficult characteristic to duplicate in a substitute. When cooked, it becomes spongy, an unusual trait in grains or seeds.

This fluffiness, combined with a mild flavor, allows the millet to absorb the flavor of whatever is cooked in or with it.

Does millet contain gluten?

Millet is naturally gluten-free, which is one of the reasons for its increasing popularity in recent years. As gluten becomes a worldwide concern for a variety of reasons, gluten-free alternatives are quickly becoming a hot commodity.

Although the grain itself is naturally gluten-free, if you or someone you cook for is severely allergic to gluten, you should always look for a certification on the package before purchasing.

Being certified gluten-free isn’t just a marketing gimmick; it is a guarantee that even the facilities where the millet was processed and packaged are free of any gluten-containing products.

From the moment the grain is harvested until it reaches your kitchen, there are countless opportunities for cross-contamination, which can easily occur in a manufacturing facility that produces both wheat and millet.

If you’re interested in trying this grain, our favorite brand is Anthony’s Organic Husked Millet, which is also organic.

What is millet used for?

As briefly mentioned, in the US millet is used primarily as bird feed. However, it is much more versatile and can be used in the same way that you would cook any other type of whole grain, such as quinoa or rice.

Millet can also be used more like oats or cornmeal and made into a porridge-style hot cereal.

Millet is a common ingredient in fermented beverages such as beer, among others. It is also often ground into flour, which is used commercially to make various gluten-free breads and flatbreads.

When prepared as a grain, millet takes about 30 minutes to cook and should absorb all the liquid.

It is prepared using a ratio of 1 cup of grain to 2-3 cups of water or broth, depending on how you prefer the texture and how it is going to be cooked.

The best substitutes for millet

Now that you know what millet tastes like, feels like, and looks like, you can better understand its role in the recipe you’re trying to adapt.

In most cases, any whole grain or seed can be used to replace millet in a pinch, but some will be more suitable than others for specific purposes.

Below we have listed the 7 most common and effective substitutes for millet, offering some basic assumptions about what you can expect from each when used as an alternative.

1. Bulgarian

Bulgar, or bulghur, is a wheat-based product that has been parboiled, fried, dried, and ground into irregular coarse grains the same size as millet.

Bulgar is one of the only gluten-containing substitutes on our list, which is why we’ve listed it first.

It’s a very comparable alternative for quick cooking, although it’s more like brown rice in flavor and texture. It’s also not gluten-free, which rules it out as a possibility for many people.

Bulgar is best known as the main ingredient in the Middle Eastern dish tabbouleh, but it is also a great substitute for millet used as a grain, for example in salads or even in bars.

From a nutritional point of view, both bulgar and millet are rich in vitamins and minerals. Bulgar is slightly higher in protein, while millet is higher in fat, specifically polyunsaturated fat.

2. Quinoa

Actually, quinoa is not a whole grain, but a pseudocereal or seed. However, this does not prevent it from being a great substitute for millet.

Quinoa has a stronger, more pronounced seedy flavor than millet, and a slightly crunchy texture very different from millet, but the substitution may still work in certain applications.

Quinoa is often used in hot cereals and salads, or in place of rice.

Millet is often used to make porridge-like hot cereals, melting into a smooth, creamy texture that some love and others hate.

When it comes to hot cereal dishes, if you don’t like the doughy texture of regular porridge, you can try substituting quinoa for a whole new texture with an equally satisfying experience.

Quinoa is also naturally gluten-free and quick-cooking, making it an easy substitute in most millet recipes.

In recent years, quinoa has received high praise as a plant-based superfood, so it may surprise you to find that nutritionally speaking, millet outperforms the mighty seed in almost every way.

Millet has more vitamins, minerals, proteins, carbohydrates and fats. But if you’re on a low-carb diet, quinoa may be a better option, plus it has a lower glycemic index.

3. Amaranth

Amaranth is another pseudocereal, but it is a much smaller seed than quinoa or even millet.

Due to its tiny size, when cooked it acquires a very smooth and creamy texture. Although it is not fluffy, like millet, it is more similar than other options.

Although we suggest using quinoa as a porridge grain for those who prefer more texture, amaranth would be a better substitute for those who prefer less texture. As a hot cereal, amaranth is similar to cream of wheat or grits.

Because the seeds are so tiny, amaranth isn’t a great substitute for use as a grain, but it can be added to salads after roasting, popped like little popcorn, or added to dishes that need a little help thickening.

Amaranth is a cereal that is very rich in minerals, but in terms of vitamins it is not close to millet, so both options have nutritional benefits.

Amaranth also has considerably less protein, carbohydrates, and fat. If you are following a specific dietary plan, amaranth is the least nutritionally comparable to millet.

4. Buckwheat groats

Buckwheat is another type of edible seed that is often grouped under the category of whole grains.

It is a more substantial seed, with a full and earthy flavor. Although buckwheat has more flavor and texture, it can be a good substitute for millet, especially in terms of nutrition and satiety.

If we compare nutrition, both buckwheat and millet have a good variety of vitamins and minerals and are relatively balanced in terms of fat and carbohydrates.

Buckwheat has a slight advantage in being higher in protein and having a lower glycemic index.

When millet is used primarily to add carbohydrate or vegetable protein to a meal, you can freely swap it out for buckwheat groats.

The texture will be slightly different, but they take about the same time to cook, so they will act very similarly in recipes.

5. Rice

Rice is one of the closest substitutes for millet in texture. Millet is exceptionally fluffy, but many types of rice are also cooked with a light, fluffy texture.

The type of rice you cook will influence your recipe, but any will be a suitable substitute in most cases.

Brown rice has a more comparable nutritional profile, but a greater difference in texture. Short-grain rice will be more suitable as a substitute for millet, which is a small grain itself.

In terms of nutrition, again the variety of rice makes the difference. In almost all respects, millet is more nutritionally dense than rice. However, rice has a lower glycemic index.

6. Sorghum

Sorghum is another grain that is used primarily for animal feed, although it is becoming increasingly popular in American cooking and baking.

The flavor of sorghum is often compared to that of wheat berries, with a slight grassy flavor and nutty undertones.

Its texture is chewy compared to millet, making it well-suited for slow-cooking or high-liquid recipes. It does not absorb as much liquid as millet, but it retains its shape and texture.

Sorghum is best suited for soups or stews, or as a base for textured rice grain salads. It takes almost twice as long to cook as millet, so you should take this into account when planning your meals.

7. Barley

Barley is one of the easiest substitutions to find at almost any grocery store, and while its texture is quite different from millet, its flavors are very comparable. Barley has a mild flavor and a soft consistency when cooked.

There are many different types of barley to choose from, which can make all the difference in your substitution plans. Flaked or grits barley works well for porridge-type meals, and pearl barley is best used as a grain in salads or soups.

If we consider the nutritional aspect, once again both whole grains are great sources of various vitamins and minerals. They are also the most similar of all the options in terms of balance of macronutrients, proteins, carbohydrates and fats, with very little advantage for barley in all respects.

The Best Substitutes for Millet - Review

Now that we’ve gone over our top picks for millet substitutes, let’s compare them in terms of flavor, texture, and cooking time.

Comparative table of millet substitutes

Related questions

Is millet good?

Millet is a whole grain of plant origin that contains a wide variety of vitamins, minerals and antioxidants.

In general, yes, it is a healthy complement to a balanced diet. It is not a miracle pimple or cause for concern in most healthy people.

Millet is a good source of vegetable protein, with a moderate amount of carbohydrates and fat. It is also rich in fiber, which we will talk about in the next questions.

Millet also provides a good amount of various vitamins and minerals, especially iron, calcium and folate, which are essential for a healthy body, especially in the growth phase.

Millet also contains antioxidants.

Does millet cause digestive problems?

Most whole grains are high in fiber, including millet.

It is well known that fiber helps the digestive system work better. If consumed regularly in the recommended amounts, it will not slow down or speed up bowel movements, but will keep them nice and steady.

Unfortunately, most people who follow a Standard American Diet (SAD), also called the Western Pattern Diet (POD), are severely deficient and malnourished in the fiber department.

If your digestive system is not used to fiber and you are suddenly introduced to a high-fiber grain like millet, it may cause you some temporary discomfort.

If you continue to eat a high-fiber diet, millet should not cause gas or constipation, but rather be a useful way to alleviate these symptoms.

Can you cook millet in a rice cooker?

Using a rice cooker to cook millet is a very efficient and easy way to prepare the grains.

Many rice cookers have multiple settings specifically designed to accommodate different types of grains, but even a basic single-setting rice cooker or oatmeal cooker will work for millet.

There are a few things to remember when cooking millet.

1. Always rinse it first, which is a good habit to follow for any type of pimple.
2. It is small and light, so it will take less time to cook than most other grains, including rice.
3. In a rice cooker, millet is best cooked in a ratio of 1 cup of grain to 2 cups of water or broth.

Most rice cookers automatically shut off after about 20 minutes, which should be more than enough for millet, but you can check 5 minutes ahead and stop the cooker when you’re happy with the texture.