Which Grains Are Gluten-Free?
A Complete Guide

Everything you need to know about gluten-free grains.

Eating gluten-free doesn’t mean missing out on grains! Explore delicious options that fit your lifestyle without gluten. Discover a variety of nutritious, gluten-free grains and how to add them to your meal plans.

What Is Gluten, and Do You Need to Avoid It?

Gluten is a protein found in wheat, barley, and rye that acts as a “binder” and helps give bread its signature, chewy texture. For most people, it’s a natural source of essential amino acids, fiber, and B vitamins like folate and niacin—nutrients that support your overall wellness. However, it can cause issues for folks with celiac disease or those with gluten intolerance.

The most popular grains contain gluten, but there are plenty of nutritious grains that are naturally gluten-free, too! From breakfasts to snacks, delicious foods are plentiful. 

In this guide, we'll explore which grains to avoid, which are safe for people with gluten intolerance to nosh on, and how you can enjoy them in a nourishing, plant-based lifestyle.

Which Grains Contain Gluten? (Avoid These!)

If you’re following a gluten-free diet, stay away from all foods and drinks that contain the following. Be cautious as even some unexpected products may contain gluten (they can be quite sneaky!):

• Wheat & Wheat Varieties (Keep an eye out for these wheat terms: Durum, Einkorn, Emmer, Kamut, Spelt, Farro) Always be sure to check the nutritional list on products as well.

• Barley

• Rye

• Triticale 

• Oats (unless labeled gluten-free—more on this below!)

So… What’s The Deal With Oats?

While oats are naturally gluten-free, they’re often processed in facilities that also handle wheat, barley, or rye, leading to cross-contamination. Next time you’re at the grocery store, look for oats and oat products that are labeled gluten-free. This means the oats haven’t been cross-contaminated.

Which Grains Are Gluten-Free?

Whether you’re looking for breakfast foods, lunch, or dinner, many delicious options are available for everyone. The good news is that there are plenty of naturally gluten-free grains available, providing a good source of fiber, protein, and key nutrients. These grains include a variety of seeds that are high in nutritional value. These can be your new go-tos:1,2

 Gluten-Free Whole Grains

• Amaranth – High in protein, fiber, and iron, great for baking and porridges.

• Buckwheat – Despite the name, it’s gluten-free and loaded with antioxidants.

• Corn (AKA Hominy) – A nutritious staple in tortillas, polenta, breakfast cereals, and other foods.

• Fonio – A tiny grain with a nutty flavor and impressive nutrition.

• Millet – High in B vitamins and magnesium, perfect for porridge and grain bowls. It’s also included in many delicious recipes.

• Quinoa – A complete protein with all essential amino acids.

• Rice (White, Brown, & Wild) – A classic gluten-free grain that works with every meal.

• Sorghum – Packed with antioxidants, great for salads and baking.

• Teff – Tiny but mighty, rich in iron, calcium, and fiber.

Gluten-Free Flours & Starches

• Arrowroot – A neutral-tasting starch used for baking and sauces.

• Gluten-Free Flours – Made from nutritious products like rice flour, soy flour, corn flour, potato flour, and bean flours.

• Tapioca (AKA Cassava Root) – Used for thickening soups, stews, and desserts.

Why Gluten-Free Grains Belong in Your Pantry

Switching to gluten-free whole grains provides a lot of nutritional benefits, including:3

1. High in Fiber for Digestive Health

Fiber is essential for gut health and digestion. Grains like buckwheat, quinoa, and sorghum are fiber-packed, supporting a healthy digestive system.

2. Packed with Essential Vitamins & Minerals

• Iron & Calcium - Found in teff, amaranth, and quinoa. iron helps carry oxygen throughout your body, keeping energy levels up. Meanwhile, calcium helps maintain strong bones and muscles.

• Magnesium - Supports heart health and relaxation, especially in millet and brown rice.

• B Vitamins - Essential for boosting energy and overall health.

3. Blood Sugar — Friendly & Heart Healthy

Many gluten-free grains digest more slowly, which helps keep your blood sugar levels steady and reduces spikes that can lead to crashes. This makes them a great choice for overall heart health, as well as sustained energy throughout the day. 

4. Excellent Source of Plant-Based Protein

Grains like quinoa, amaranth, and teff provide complete protein, making them ideal for a plant-based diet. Protein is essential for building muscle, repairing tissues, and keeping your immune system strong.

How to Cook Gluten-Free Grains Like a Pro

Cooking whole grains the right way enhances their texture and brings out their natural flavors. Each grain has its own cooking method, but here’s a quick guide to get you started:4,5

• Quinoa – 2:1 water-to-grain ratio; cook for 15 minutes. Perfect for salads, bowls, and stir-fries.

• Millet – 2.5:1 water-to-grain ratio; cook for 20 minutes. Great for dishes like porridge, pilaf, and baking.

• Sorghum – 3:1 water-to-grain ratio; cook for 45 minutes. Ideal for soups, cereals, and grain bowls.

• Amaranth – 2.5:1 water-to-grain ratio; cook for 20 minutes. Best for porridge and baking.

• Teff – 3:1 water-to-grain ratio; cook for 20 minutes. Works well for porridge and flatbreads.

• Fonio – 2:1 water-to-grain ratio; cook for 5 minutes. Perfect for side dishes and salads.

Pro Cooking Tips

Want to level up your gluten-free grains? Toast them before cooking. This enhances their natural flavors, especially in quinoa and amaranth, giving them a rich, delicious flavor. 

Meanwhile, tougher grains like sorghum and millet benefit from a quick soak to soften their texture and improve digestibility. And if you really want to maximize flavor, cook your grains in broth instead of water. This easy swap packs every bite with extra nutrients and a deeper, more satisfying taste!

How to Ensure Your Grains Are Truly Gluten-Free

Even naturally gluten-free grains can be contaminated (like oats). Here’s how you can keep things safe:

• Buy grains labeled “Certified Gluten-Free”.

• Store gluten-free grains separately from gluten-containing grains.

• Use separate cookware for gluten-free meal preparation.

What About Ancient Grains?

Ancient grains are a group of grains and seeds that have remained mostly unchanged for thousands of years. These dietary staples are popular in Asia, Africa, and the Middle East.

Ancient grains tend to be less processed and pack more vitamins, minerals, and fiber than common grains like corn, rice, and modern-day wheat. Some studies even show that eating ancient grains can lead to health benefits like lower heart disease risk, improved blood sugar levels, and better digestion.

Are All Ancient Grains Safe To Eat On a Gluten-Free Diet?

Nope! Folks with celiac disease or gluten sensitivity should steer clear of ancient grains that contain gluten, such as barley, einkorn, emmer, farro, freekeh, kamut, and spelt. But good news—gluten-free ancient grains like amaranth, fonio, millet, sorghum, and teff are safe and packed with nutrients.

Which Ancient Grains Are Gluten-Free and Lectin-Free?

If you're looking for grains that are both gluten-free and lectin-free, three stand out: sorghum, millet, and teff. These grains have been staples in African and Asian cuisines for centuries and provide a nutrient-dense, easily digestible alternative for those avoiding both gluten and lectins.

Nosh on Delicious Gluten-Free Meals from Daily Harvest

No time to cook? Daily Harvest makes a gluten-free diet effortless with chef-crafted, plant-based meals that are always 100% gluten-free. Try these bestseller grain meals:

Cilantro Brown Rice + Black Bean Grains

Inspired by gallo pinto, our Cilantro Brown Rice + Black Bean Grains features an irresistible mix of black beans, brown rice, and wild rice, brightened with pops of red bell pepper. Earthy cumin, fresh cilantro, and a hint of garlic add just the right amount of spice. This meal is perfect for burrito night or a savory breakfast.

Lemon Quinoa + Butternut Squash Grains

Nutty quinoa, sweet butternut squash, and delicate amaranth come together in our bright, pilaf-inspired Lemon Quinoa + Butternut Squash Grains mixture. A touch of lemon and a sprinkle of parsley make it light yet satisfying—bringing sunshine to your plate any time of year.

Curried Brown Rice + Green Chickpea Grains

Our Curried Brown Rice + Green Chickpea Grains is pure gold—literally. Warm turmeric and a whisper of curry make every bite comforting and aromatic. Creamy millet, tender green chickpeas, and just a hint of onion and garlic make it a spoonful you’ll want to steal before serving.

Btw, that’s just a sneak peek. We’ve got 120+ chef-crafted, 100% gluten-free items to choose from. 

From Grain Bowls to delicious Pastas, Smoothies, and Soups, all of our items are crafted from real, functional, and plant-based ingredients. Mix and match any of these tasty and convenient items for a meal that you’ll absolutely look forward to!

Enjoy Gluten-Free Grains Confidently with Daily Harvest

Going gluten-free doesn’t mean sacrificing variety or flavor. From quinoa and millet to sorghum and teff, there’s an entire world of nutrient-dense grains to explore.

Want to make your gluten-free diet easier? EXPLORE DAILY HARVEST'S 100% GLUTEN-FREE MENU TODAY and enjoy chef-crafted plant-based meals delivered straight to your door!