Table of Contents

If you’re reading this, you want to know: is millet gluten free? The quick answer is yes, millet is one of many gluten-free foods you can enjoy. However, there’s more to the answer, so let’s take a deeper look. We’ll also take a look at what millet is and how you can use it at home.

If you manage Celiac Disease or a Non-Celiac Gluten Sensitivity, I’m sure you’ve heard of gluten free cereal grains such as sorghum and millet. Millet seeds are a popular food internationally, and the seeds can be cooked or eaten, or made into a great gluten free flour that you can use in gluten free baking (as part of a flour blend). I’ll talk more about the gluten free baking element further down in this article.

What is Millet?

Millet is an ancient grain grown around the world and is considered a staple food in places such as India and Niger. Not only is it a versatile grain, but it’s also a gluten-free grain that you’ll often see in products made for those following a gluten-free diet. Sometimes you’ll see millet as a topping on “fancy” salads as well.

Whilst millets are considered a type of gluten-free grain, they’re seeds. You can think of them like you would sorghum or quinoa. This grain is used for both human and animal (livestock) consumption.

Millet has become rather popular over the last decade, and you can find it in a lot of grocery stores. One of my favourite things to do with millet is to make millet porridge. It’s great as a breakfast served with a variety of fresh fruits and my kids who don’t like oatmeal think it’s pretty cool.

Types of Millet You Might See

Each type of millet is a bit different, and they’re all safe for those with a gluten intolerance, wheat allergy, or Celiac Disease. Interestingly, most of the species of millet aren’t closely related. Their unifying trait is that they’re all part of the grass family (Poaceae). Here’s a non-exhaustive list of different types of millet that are grown around the world and sold in grocery stores:

Barnyard Millet (small)
Foxtail Millet (large)
Finger Millet (large)
Fonio Millet (small)
Hog Millet (large)
Little Millet (little)
Pearl Millet (large)
Proso Millet (large)
Polish Millet (little)
White Millet (large)

Know this: when you purchase millet in grocery stores, the package will usually just say “millet”. If you’d like to know which species of millet is used, you’ll need to reach out to the company directly. However, pearl millet is one of the most commonly grown species, and there’s a good chance that’s what you’re purchasing.

A little fun millet fact for you: in ancient China, foxtail millet and proso millet were both important crops. If you’re a food nerd like me and you’d like to learn even more about millet, check out the Wikipedia page that has its history and more.

Health Benefits of Millet

The good news is that consuming millet comes with numerous health benefits. Here are just some of the health benefits of millet:

Millet is considered a low glycemic index food.
They contain more essential amino acids than most other gluten-free grains.
Millet can help lower your blood sugar levels.
Millet has been known to help lower cholesterol levels.

It’s important to remember that if your daily diet is mostly made up of low quality foods, fast foods, high sugar levels, etc., eating a little bit of millet isn’t going to make a huge dent. Anytime you see a food that touts health benefits, it’s good to remember that said health benefits are easier to see when your overall diet is on the healthier side.

For those who manage chronic illness or poor gut health, know that millet also contains compounds that can prevent the absorption of other nutrients (known as antinutrients). Be sure to work with your medical team to determine if millet would be a good addition to your diet.

Millet Flour: An Unsung Gluten Free Hero

Millet flour can be a valuable asset in your gluten free flour blend. It can also be used to thicken sauces and gravies. I also like to use millet in some gluten free pancake and waffle flour blends that I make.

If you’re allergic to corn (and mis the taste of corn), you NEED to get to know millet flour. I’ve developed two very special recipes that perform and taste like corn bread, but they’re corn free. Both use millet flour as a foundational part of the flour blend to achieve this taste.

For those with Celiac Disease or a wheat allergy, be sure to source your gluten free foods and flours from a dedicated gluten free facility such as Bob’s Red Mill. However, if you’re more than gluten free, look for gluten-free products coming from top 8/9/14 allergy free facilities. This is because of cross-contact/contamination. Flours produced on the same line as other flour ingredients can contain trace amounts of the other flours.

Answering Your Millet Questions

Can millet be used as a 1:1 substitution for wheat flour?

You’ll want to blend the flours. This is critical as different gluten free flours have different weights and properties. For example, potato starch can help create a delicate crumb in your final baked goods. Millet flour on the other hand has a very distinct taste. Unless you’re making a very special plain millet bread, you’ll want to have millet flour as part of the flour blend rather than the only option.

The only other exception to this rule is if you’re like me and you only have a handful of safe ingredients to choose from. If millet flour is your only option, you can create recipes around it, but be sure you manage your expectations.

Is xanthan gum really necessary for gluten free baking?

No, it’s really not. In commercial baking it’s used as part of the gluten free flour blend to create a better texture. This is for many reasons including their choice of flours due to cost, and baking at large scales.

When you’re baking gluten free at home, I’ve tested this time and again due to my severe corn allergy (99% of the world’s xanthan is corn derived) and I can tell you that you don’t need it. I ran an award winning gluten free bakery (also top 9 allergy free) and there was no xanthan gum. You can have cookies, cakes, breads, fancy pastry and more, all without xanthan gum.

If you’re new to gluten free baking and you use an AP gluten free flour blend that has xanthan gum in the mix, I wouldn’t worry too much about it. However, if you want to go without it, make sure you’re following quality recipes.

Is millet allowed on a Paleo diet?

It depends on who you ask. Some say that millet should be avoided on the Paleo diet. Others say that since it’s part of the grass family and a seed, it should be allowed on the Paleo diet. Personally, I take the approach of no since it’s not considered a grain free flour when milled, but rather, a pseudograin. The Paleo diet generally excludes all grains and pseudograins.

For more info on gluten free flours that are also allowed on the Paleo diet, check out this article on gluten free flour.

Is millet good for weight loss?

There’s no simple yes or no answer for this question, as no two people are the same. Additionally, your level of physical activity, hormone health, and overall lifestyle will play a crucial role in your weight loss journey. Is eating millet the same as eating a fast food burger? No, of course not. In that comparison, a meal with millet flour as the base will have better nutrition stats than the burger.

On the flip side, if you’re eating millet cookies loaded with calories and high calorie dinners with cooked millet, you’re probably taking in more calories than you need. When it comes to weight loss, you should focus on the quality of your calories, physical activity, intuitive eating, and making sure that the foods you eat are nourishing you. Remember, no two people are the same. A food journal can help you track your daily intake and goals, and over time you can review the journal and make sure that you’re feeling your best when you eat millet.

Is millet considered low carb?

No, millet is not considered a low carb food. For reference, in 100g of organic millet flour, there are 73 carbs, which represents about 27% of your daily value, if you’re not following a low carb diet.

Can I substitute millet flour for brown rice flour in a gluten free cake?

That depends. If the cake in question uses a lot of brown rice flour in the gluten free flour blend, no, millet flour would not be a good substitute. A better substitute would be sorghum flour in that case.

If the cake uses a small amount of brown rice flour in the blend (20% or less), then yes, millet flour would be a great choice as a substitute. Make sure you use the proper type though. If the recipe developer used superfine brown rice flour, you’ll need to use superfine millet flour as the substitute. If they used regular brown rice flour, you’ll need to use regular millet flour.

More than anything, make sure you manage your expectations. Anytime you change what a recipe developer has tested, there’s no guarantee you’ll get the exact same results.

Does millet have a nutty flavor?

I personally can’t eat millet due to my food allergies, but my taste testers say millet doesn’t have a nutty flavor. It’s more of a corn-like flavor with a hint of sweet flavor. It’s a great replacer for corn in corn-free corn bread for those who are allergic to corn.

If you’re looking for a gluten free flour with a nutty flavor, I’d suggest hazelnut flour, buckwheat flour (it’s on the earthy side) or tiger nut flour (tuber, NOT a tree nut). Each of these will have different properties, and should be part of a gluten free flour blend for best results. Also note that despite the name, buckwheat is not wheat and is a gluten free food product.

Is millet a good source of dietary fiber?

Yes, millet is considered a good source of dietary fiber. For those who are looking to increase their fiber intake, millet flour (and whole grain millet) is an excellent choice. For reference, 100g (about 3.5 ounces) of millet flour contains 9g/30% of your daily value of fiber.

Are Bob’s Red Mill products gluten free?

Yes, the products from Bob’s Red Mill that are labeled gluten free are indeed gluten free. In fact, they have a facility that’s entirely gluten free and there aren’t any gluten-containing grains on site for that particular facility.

If you’re more than gluten free (corn free, soy free, nut free, etc.) you’ll need to reach out to Bob’s Red Mill to see if the product is safe for you. They’re very transparent and can let you know if a particular product is made on shared equipment with something you’re allergic or intolerant to.

Is Millet Gluten Free? All About Millet & Millet Flour