The 5 Best Substitutes for Wheat Berries

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Do you know what a wheat berry is? You may have never heard of wheat berries, but they are a type of whole grain that can be used in various recipes.

These little chewy grains can be used in everything from soups and salads to main dishes and even desserts.

Wheat berries are an absolute nutritional powerhouse.

They are high in fiber, protein, vitamins, and minerals.

And because they are whole grain, they have all the health benefits of eating whole grains.

Wheat berries are a great option if youre looking for a healthier alternative to rice or pasta.

And, because theyre so versatile, you can use them in sweet or savory dishes.

So, if youre curious about wheat berries, read on for everything you need to know, including how to cook them and some of the best substitutes.

What is Wheat Berry?

The 5 Best Substitutes for Wheat Berries

For many people, wheat berries may sound like something out of a fairytale.

But this so-called magic fruit is a whole wheat grain that can be used in various ways.

While wheat berries can be eaten raw, they are most often cooked and used in place of rice or other grains.

They can also be ground into flour to make bread, pasta, and other baked goods.

Wheat berries are a good source of fiber and protein and contain essential vitamins and minerals such as iron and magnesium.

Because of their nutritional value, wheat berries have recently gained popularity as a healthy alternative to refined grains.

These whole grains can be found in most health food stores, and they are becoming more widely available in mainstream grocery stores.

If youre looking for a nutritious way to add some variety to your diet, wheat berries may be the perfect solution.

Their nutty flavor and chewy texture make them a delicious addition to salads, soups, and side dishes.

And because they are so versatile, you can use them in sweet or savory recipes.

Here are a few ideas to get you started:

  • Add wheat berries to your favorite salad recipe.
  • Try using wheat berries instead of rice in a stir-fry or other Asian-inspired dish.
  • Make a wheat berry pilaf by cooking the grains in chicken or vegetable broth.
  • For a hearty breakfast, cook wheat berries with milk, honey, or molasses.

The 5 Best Substitutes for Wheat Berries

The 5 Best Substitutes for Wheat Berries

If youre looking for a wheat berry substitute, youve come to the right place.

Here are five delicious and nutritious substitutes that will make your recipes shine.

1 – Barley

For centuries, barley has been an important food crop.

It is a versatile grain that can be used in various dishes, from soups and stews to bread and cereals.

Barley is also a good source of nutrients, including fiber, protein, and minerals such as iron and copper.

In recent years, there has been increasing interest in the health benefits of barley.

Studies have shown that barley can help to lower cholesterol levels, improve blood sugar control, and reduce inflammation.

Furthermore, barley contains a type of soluble fiber known as beta-glucan, which has been shown to promote gut health.

For these reasons, many people are now substituting barley for wheat berries in their diets.

While barley may not be as well-known as wheat, it is a nutritious and delicious grain that is worth exploring.

2 – Quinoa

Quinoa is a nutritious grain that has become popular as a healthy alternative to wheat in recent years.

Though it is often classified as a grain, quinoa is a seed related to leafy vegetables like spinach and Swiss chard.

Quinoa is a good source of protein and fiber and is also high in iron and magnesium.

Additionally, quinoa contains all nine essential amino acids the human body needs.

For these reasons, quinoa makes an excellent substitute for wheat berries in any recipe.

Quinoa has a light, fluffy texture and a slightly nutty flavor when cooked.

It can be used in salads, soups, pilafs, and even desserts.

So next time you look for a healthy wheat alternative, reach for quinoa.

3 – Millet

For those who are gluten-free or simply looking to add more variety to their diet, millet is an excellent substitute for wheat berries.

Millet is a versatile grain that can be cooked in many different ways, and it has a slightly nutty flavor that pairs well with both savory and sweet dishes.

When cooked, millet has a fluffy texture that is similar to quinoa or rice.

It can be enjoyed on its own as a side dish, or it can be used as a replacement for rice in stir-fries, pilafs, and salads.

Millet is also a good choice for anyone following a vegan or vegetarian diet, as it is high in fiber and protein.

For a quick and easy meal, cook up a batch of millet and enjoy it throughout the week.

4 – Farro

Farro is an ancient grain that has been around for centuries, but it has only recently gained popularity in the United States.

Farro is a nutritional powerhouse, and it makes an excellent substitute for wheat berries in recipes.

It is high in fiber and protein and has a nutty flavor that pairs well with many different ingredients.

While farro takes longer to cook than wheat berries, the extra time is well worth it.

The finished grain is tender and chewy and has a satisfying texture that will leave you feeling full and satisfied.

Whether you enjoy it as a side dish or use it as the base for a hearty salad, farro is sure to become a new staple in your kitchen.

5 – Couscous

Couscous is a delicious and versatile grain that can be used in place of wheat berries in many recipes.

Unlike wheat berries, which can be difficult to cook evenly, couscous cooks quickly and evenly, making it an ideal choice for busy home cooks.

Couscous is also fluffier and lighter than wheat berries, making it a perfect option for salads and side dishes.

In addition, couscous is a good source of fiber and protein, making it a healthier choice than white rice or pasta.

Couscous may be found in most supermarkets’ ethnic section.


In conclusion, wheat berries are a versatile and nutritious whole grain.

However, many substitutes can be used in place of wheat berries.

These substitutes include quinoa, oats, rye, barley, and buckwheat.

Each of these grains has its unique nutritional profile and can be used in various recipes.

When choosing a substitute for wheat berries, it is important to consider the desired outcome of the dish.

For example, quinoa may be a good substitute for wheat berries in a salad, while oats may be a better choice for baked goods.

Ultimately, the best substitute for wheat berries will depend on your personal preferences and the specific recipe you are making.


What can be used instead of wheat berries?

Farro, spelt, Kamut®, and freekeh are all kinds of whole-wheat kernels. Whole-grain barley is also an excellent choice in this recipe. To use other grains, substitute 2 cups cooked grain for the wheat berries and skip step 1. Follow package directions for the cooking time and amount of liquid needed for each grain.

What can I use instead of wheat berries in baking?

However, there are other alternatives to wheat berries. Quinoa, oats, rye, barley, and buckwheat are some of the alternatives.

What is a GF substitute for wheat berries?

The ancient grain farro is very versatile and can be replaced in most recipes with spelt berries, wheat berries, and Kamut® berries. If you want a gluten free substitute, sorghum, brown rice, or oat groats will all make good replacements in most recipes.

Is farro the same as Wheatberry?

Farro and wheatberries are each the whole, three-part grain, just from different types of wheat plants. Farro comes from wheat varieties grown in warmer climates, while wheatberries come from colder-weather wheat.

Can I substitute wheat berries with rice?

In addition to being an excellent source of fiber, wheat berries are rich in protein and iron. They’re similar in appearance to brown rice and have a chewy bite and subtle nutty flavor. You can add them to soups and chili for texture or use them as you would use rice in pilafs or stir-fries.

What is the best substitute for wheat?

Oat Flour (Gluten-Free) 811.
Chickpea Flour (Gluten-Free) 711.
Corn Flour (Gluten-Free) 611.
Amaranth Flour (Gluten-Free) 511.
Buckwheat Flour (Gluten-Free) 411.
Potato Flour (Gluten-Free) 311.
Tapioca Flour (Gluten-Free) 2Guide to Non-Wheat Flours
Rice Flour (Gluten-Free) 1

What is the conversion wheat berries to flour?

I’ll be talking more in-depth about wheat grinders in a week or so, but a good rule of thumb is that one cup of wheat berries produces about 2 cups flour.

How much flour does a 5lb bag of wheat berries make?

2 cups of wheat berries per pound of wheat berries is little more than 4 cups of flour per pound of wheat berries. A typical 5 pound bag of retail flour includes roughly 18 cups of flour.So, in my experience, every 1 cup of wheat berries yields about 1.65 cups of flour. Then there are around 2 1

Is it cheaper to grind your own wheat berries?

#2: Wheat Berries Can Be Cheaper than Flour

Buying wheat berries can be cheaper than buying the equivalent amount (in weight) of flour. Especially when purchasing in bulk. So in the long run, milling your own flour could save you a lot of money.

Can people with gluten intolerance eat wheat berries?

Cook wheat berries as a breakfast cereal, add them to soups or sprout them for salads. Keep in mind that wheat berries are not gluten free. If you’re sensitive to gluten or wheat, or if you have celiac disease, you should avoid wheat berries or recipes that involve wheat berries.

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