What is millet?

Millet is a naturally gluten-free ancient whole grain that is packed with protein, vitamins, and minerals. When cooked, it is similar in shape, size, and texture to quinoa and has a mildly sweet, corn-like flavor.

What are its health benefits?

Millet is a starchy, protein- and fiber-rich grain, with 1 cup of cooked millet containing approximately 6 grams of protein and 2 grams of fiber. Millet is made up of complex carbs to keep you fuller for longer and has a low GI to help control blood sugar levels, making it a great grain for diabetics to consume. It is also rich in immunity-boosting antioxidants and nutrients, like calcium, zinc, folic acid, niacin, and magnesium.

How to prepare:

Bring 2 cups of water in a pot to a boil. Add ¼ teaspoon sea salt or kosher salt and 1 cup of millet, cover the pot, and reduce the heat to a simmer. Cook for approximately 15 minutes, until most of the water is absorbed. Remove from the heat and let sit for 10 minutes. Fluff before serving. Any leftover cooked millet can be stored in an airtight container in the refrigerator for up to 7 days.


1 cup dry millet yields 3 ½ cups cooked millet.

For a nuttier flavor, dry-toast the millet in a frying pan for 3-5 minutes over medium-high heat, stirring frequently.

The above instructions will make a quinoa-style texture. To prepare a creamier, porridge-like texture, increase the amount of water to 3 cups and stir the millet every few minutes as it simmers.

Suggested use:

Serve as a healthy side dish or as a base to a variety of entrees and grain salads.