a guide to whole grains and what to bake with them
one of the loveliest surprises about owning a mill is realising how many things you can put through it. it stops being about bread quite quickly and turns into a whole pantry of flours you can't buy fresh anywhere.
so here's every grain and legume worth milling at home, what each one tastes like, what to actually bake with it, and what it brings to the table nutritionally.
tap any of them to open it up. there's a search box and some filters too, so you can go straight to the gluten free ones or just the legumes if that's what you're after.
two quick notes before you dive in
i'm a home baker rather than a doctor or a dietitian, so the nutrition notes here are general information about what these grains contain, not advice for you specifically. if you have celiac disease, a gluten sensitivity, or anything else that shapes how you eat, please talk it through with your doctor or a registered dietitian. wheat, spelt, einkorn, kamut, emmer, rye and barley all contain gluten.
and check your mill's manual before you get adventurous. every mill has its own list of what it can handle, especially with beans and legumes, and oily seeds like flax and sesame aren't suitable for any of them.
the grain library
twenty five things you can mill at home. filter them, search them, or just scroll and open whatever catches your eye.
showing all 25
please read this if you are baking for celiac disease
once you have milled wheat, spelt, einkorn, kamut, emmer, durum, rye or barley in your mill, it is never truly gluten free again. traces of gluten stay behind in the chamber and the housing, and no amount of cleaning gets all of it out. so the grains marked gluten free here are gluten free as grains, but the flour is only safe for someone with celiac disease if it was milled in a mill that has only ever handled gluten free grain, using certified gluten free grain. if that is you or someone you love, keep a dedicated mill for it and please check with their doctor or dietitian about what is safe.
hard red wheatbread
tastes likerobust, nutty and properly wheaty. the flavour most people picture when they think whole wheat.
best forhearty sandwich loaves, sourdough, bagels, pizza dough, anything that needs a strong structure.
good to knowthe highest protein of the everyday wheats, so it builds the strongest gluten. if a recipe says bread flour, this is your grain.
nice for youa good source of fibre, magnesium, phosphorus and b vitamins.
hard white wheatbread
tastes likemuch milder and a little sweeter than red wheat, with a lighter colour to match.
best forsandwich bread, dinner rolls, pizza, and any recipe you're converting for people who say they don't like whole wheat.
good to knowsame strength as hard red, just gentler tasting. this is the one i'd hand a beginner, and the easiest swap into family favourites.
nice for youthe same whole grain nutrition as red wheat, since it's only the outer colour that differs.
soft white wheatpastry
tastes likedelicate and naturally sweet, almost creamy.
best forcookies, cakes, muffins, scones, pancakes, pie crust, shortbread.
good to knowlow in protein, so it makes tender crumbs rather than chewy ones. don't reach for it for yeast bread. fresh milled pastry flour is genuinely hard to buy, which makes this one a real treat.
nice for youfibre and minerals in a flour you'd otherwise only find refined.
durumpasta
tastes likerich, golden and slightly sweet.
best forfresh pasta, couscous, semolina bread, some flatbreads.
good to knowthe hardest wheat there is and very high in protein. mill it a touch coarser for pasta and finer for bread.
nice for youhigh in protein, and the golden colour comes from carotenoids.
speltgentle
tastes likewarm, mellow and nutty without being heavy.
best forsoft rolls, quick breads, muffins, waffles, gentle sourdough.
good to knowthe gluten is more delicate than modern wheat, so mix a little less and watch the hydration. it drinks fast and can go slack if you overdo it.
nice for youa good source of protein, fibre, magnesium and zinc.
einkornancient
tastes likegolden, almost custardy, with a mild sweetness people fall for immediately.
best forshortbread, pancakes, muffins, enriched doughs, crackers.
good to knowthe oldest cultivated wheat, with the softest gluten of the lot. it needs less liquid than modern wheat, not more, so hold some back and add as you go.
nice for younotably high in protein, and rich in the carotenoids that give it that colour.
emmer, or farroancient
tastes likeearthy and deeply nutty, a bit more assertive than spelt.
best forrustic loaves, crackers, blended at 25 to 50% into a everyday bread.
good to knowanother ancient wheat with modest gluten strength, so it loves being blended rather than going solo.
nice for youa good source of protein, fibre and magnesium.
kamut, or khorasanrich
tastes likebuttery and rich with a natural sweetness. one of the nicest flavours here.
best forpasta, flatbreads, enriched doughs, cookies, focaccia.
good to knowbig beautiful kernels and high protein, though the gluten is a little less elastic than modern wheat. gorgeous blended into a sandwich loaf.
nice for youhigh in protein, selenium and zinc.
ryesourdough
tastes liketangy, deep and unmistakable. a little goes a long way.
best forsourdough, dark rustic loaves, crackers, rye biscuits, and 10 to 20% blended into almost any loaf for depth.
good to knowvery little gluten strength and a sticky dough, so it's usually blended rather than used alone. it also ferments beautifully, which is why sourdough starters love it.
nice for youvery high in fibre, particularly the soluble kind.
oat groatscomfort
tastes likesweet, creamy and comforting, and the smell while you mill it is wonderful.
best foroatmeal cookies, muffins, quick breads, crumble toppings, thickening.
good to knowno gluten, so blend it in rather than baking with it alone. it adds real softness and moisture to a crumb.
nice for youknown for beta glucan, a soluble fibre, plus protein and manganese.
gluten freebarleymalty
tastes likemild, malty and gently sweet.
best forflatbreads, cookies, scones, soups and stews.
good to knowit does contain gluten, but not the kind that builds bread structure, so expect a low rise. lovely blended at 25%.
nice for youone of the highest soluble fibre grains there is.
cornsunny
tastes likesweet and sunny, especially yellow corn.
best forcornbread, muffins, polenta, dusting a pizza peel, corn tortillas.
good to knowgluten free. mill it coarse for cornbread texture or fine for tortillas. you'll want dent or flint corn rather than popcorn for most bakes.
nice for youfibre, and yellow corn brings carotenoids too.
gluten freebrown ricegf staple
tastes likeclean and neutral, which is exactly what you want from a base flour.
best forgluten free blends, shortbread, dusting, thickening sauces.
good to knowmill it as fine as your mill will go, because grittiness is the usual complaint with rice flour and fresh milling fixes most of it.
nice for youa good source of magnesium, selenium and fibre.
gluten freebuckwheatbold
tastes likeearthy and bold with a grassy edge. distinctive in the best way.
best forpancakes, crepes, soba style noodles, blinis, blended into rustic bread.
good to knownot wheat at all despite the name, and completely gluten free. the flavour is strong, so start at 25% in a blend and go from there.
nice for youa complete protein, and a source of rutin and magnesium.
gluten freemilletlight
tastes likemild and sweet with a faint corn note.
best forgluten free blends, muffins, crunchy toppings, flatbreads.
good to knowgluten free and quite light. it can bake a little dry on its own, so pair it with something moist like banana or apple.
nice for youa good source of magnesium and phosphorus.
gluten freesorghumfriendly gf
tastes likesoft, neutral and mildly sweet. the friendliest gluten free flour to work with.
best forgluten free bread and cake blends, muffins, pancakes.
good to knowif you're building your own gluten free blend, this is a great backbone. it behaves more like wheat than most.
nice for youa good source of protein, fibre and antioxidants.
gluten freequinoaprotein
tastes likestrong and grassy with a distinct character.
best forsmall amounts in gluten free blends, savoury crackers, flatbreads.
good to knowrinse the seeds well before milling to wash off the bitter saponin coating. the flavour is assertive, so 10 to 25% of a blend is plenty.
nice for youa complete protein, plus iron and magnesium.
gluten freeamaranthearthy
tastes likepeppery and earthy, quite pronounced.
best fora small percentage in gluten free blends, flatbreads, savoury bakes.
good to knowtiny seeds that mill quickly. strong flavour, so treat it as a supporting player.
nice for youhigh in protein, calcium, iron and magnesium.
gluten freetefftiny but mighty
tastes likemild and malty with a hint of molasses.
best forinjera, pancakes, brownies, chocolate bakes, gluten free blends.
good to knowthe smallest grain in the world, and gluten free. it pairs beautifully with chocolate.
nice for youexceptionally high in iron and calcium for a grain, plus resistant starch.
gluten freechickpea, or garbanzosavoury
tastes likesavoury and beany raw, but it mellows into something rich and almost nutty once baked.
best forsocca, farinata, fritters, falafel, gluten free blends, binding in place of egg, thickening curries and soups.
good to knowalways bake or cook it, since the raw flavour is strong. it's brilliant at holding things together in gluten free baking.
nice for youhigh in protein and fibre, plus folate and iron.
gluten freered lentileasy
tastes likemild and slightly sweet, much gentler than you'd expect.
best forflatbreads, gluten free pasta, savoury pancakes, thickening soups, and a protein lift in bread.
good to knowone of the easiest legumes to mill and one of the mildest to bake with. a lovely place to start if beans feel like a leap.
nice for youa good source of protein, fibre, folate and iron.
gluten freeblack beanrich
tastes likerich, dark and earthy.
best forbrownies, chocolate cakes, savoury flatbreads, gluten free blends.
good to knowuse dry beans only and check your mill handles them. the flour is dense, so keep it to a portion of the mix rather than the whole thing.
nice for youhigh in protein, fibre and anthocyanin antioxidants.
gluten freewhite beanneutral
tastes likecreamy and neutral, the mildest of the bean flours.
best forthickening soups and sauces, gluten free blends, adding softness to bakes.
good to knowif bean flour sounds intimidating, this is the one to try first. you genuinely won't taste it in a blend.
nice for youa good source of protein, fibre and potassium.
gluten freegreen peafresh
tastes likesweet and fresh with a lovely green colour.
best forsavoury baking, flatbreads, adding protein to pasta and pancakes.
good to knowthe colour is cheerful and the flavour is gentler than chickpea. lovely in anything savoury.
nice for youa good source of protein and fibre.
gluten freefava beanclassic
tastes likenutty and mildly savoury.
best fortraditional blended breads, falafel, gluten free mixes, flatbreads.
good to knowlong used alongside wheat flour in european baking. mill dry and blend rather than going solo.
nice for youhigh in protein, fibre and folate.
gluten freenot sure what to buy first?
if you're standing in front of a wall of grain and it all looks the same, tap whichever sounds most like you.
what do you want to make this week?
start here
hard white wheat
it has all the strength of hard red for a proper loaf, with a milder, slightly sweeter flavour that nobody at the table will question. buy a small bag, mill enough for one loaf, and go. this is the grain i recommend most often and it has never let anyone down.
start here
soft white wheat
completely different job from bread wheat and worth having its own bag. low protein means tender cookies, fluffy muffins and pastry that actually stays short. fresh milled pastry flour is one of those things you simply cannot buy, so this is a genuine treat.
start here
brown rice and sorghum, plus a legume
a good starting gluten free pantry is a neutral base and something with structure. brown rice and sorghum give you the backbone, and adding a little chickpea or white bean flour brings protein and helps everything hold together. buckwheat is lovely too once you want more flavour.
start here
kamut, einkorn or rye
if the basics are already covered, these are the three that will genuinely surprise you. kamut is buttery and rich, einkorn is golden and almost custardy, and rye brings a depth to sourdough that nothing else does. start with 25% blended into a loaf you already know well, so you can taste exactly what changed.
a few things that apply to all of them
store the grain, not the flour
whole berries and seeds keep happily for years somewhere cool and dry. once you mill them the clock starts, so mill what you need and freeze any extra.
blending is completely allowed
almost nothing here has to be used on its own. 25% of something interesting in a familiar loaf is often nicer than 100% of it, and it's a lovely way to taste what each grain actually brings.
mill fine for baking, coarse for texture
bread and cakes want the finest setting your mill will give you. cornbread, crackers and rustic loaves are lovely with a bit of grit left in. it's one dial and it changes everything.
buy small bags while you explore
a few pounds of something new is plenty to find out whether you love it. once you know, then buy the big bag.
what these nutrients actually do
i list nutrients on every card above, and it felt a bit useless to say "high in zinc" without telling you what zinc is even for. so here you go. tap any of them.
these are the general jobs each nutrient does in the body. they are not promises about any single food, and they are not medical advice. if you are wondering whether you are getting enough of something, a doctor or dietitian can actually test and tell you, which is so much better than guessing.
fibredigestion, and feeling full
it keeps things moving comfortably through your digestive system, feeds the friendly bacteria living in your gut, and slows how quickly sugars are absorbed so a slice of bread keeps you satisfied for longer.
richest hererye, wheat bran, barley, oats, chickpeas and lentils
proteinbuilding and repairing everything
your body uses the amino acids in protein to build and mend muscle, skin, hair and nails, and to make enzymes and hormones. it also keeps you fuller than carbohydrate alone.
richest herelegumes, durum, kamut, quinoa, amaranth and buckwheat
magnesiummuscles, nerves and energy
it plays a part in hundreds of reactions in the body, including how muscles contract and relax, how nerves send signals, and how your cells release energy from food. lots of people don't get quite enough of it.
richest herewhole wheat, buckwheat, amaranth, millet and brown rice
ironcarrying oxygen around your body
iron is what lets your red blood cells pick up oxygen and deliver it everywhere. running low is one of the most common reasons people feel tired and foggy, and it matters especially for women.
richest hereteff, amaranth, lentils and quinoa
zincskin, hair and your immune system
zinc helps skin repair itself, supports normal hair growth, and is part of how your immune system responds to things. it's also involved in taste and smell, which is a fun one.
richest herekamut, whole wheat, legumes and oats
calciumbones and teeth, plus muscle signals
most of the calcium in you is in your skeleton, and the rest helps muscles contract and nerves communicate. handy to know that grains contribute some too, not just dairy.
richest hereteff and amaranth
potassiumfluid balance and healthy blood pressure
it works alongside sodium to keep the fluid in your cells balanced, helps muscles work properly, and diets higher in potassium are associated with healthier blood pressure.
richest herewhole wheat, buckwheat and legumes
phosphorusbones, and your body's energy currency
it teams up with calcium to build bone, and it's part of the molecule your cells actually use to store and spend energy.
richest herewhole wheat, oats and legumes
seleniumthyroid function and antioxidant defence
a mineral your thyroid needs to make its hormones, and part of the antioxidant system that protects cells from everyday wear and tear.
richest herewhole wheat, kamut and durum
folatemaking new cells
folate is used every time your body builds a new cell, which is why it matters so much before and during pregnancy. it's also part of making red blood cells.
richest herelentils, chickpeas and fava beans
b vitaminsturning food into energy
thiamin, riboflavin, niacin and the rest of the family are the crew that convert what you eat into usable energy, and they help keep your nervous system running smoothly.
richest herethe bran and germ of every whole grain here
vitamin eprotecting cells, including skin cells
a fat soluble antioxidant that sits in your cell membranes and protects them from damage. it lives in the germ, which is exactly the part refining removes.
richest herewheat germ, so any freshly milled whole wheat
antioxidantsprotecting cells from everyday damage
polyphenols, carotenoids and the like mop up the reactive molecules your body makes just by being alive. the coloured parts of grain are where most of them hide.
richest herebuckwheat, black beans, teff and coloured corn
beta glucana soluble fibre known for heart health
it forms a gel in your gut that slows digestion, and it's the fibre oats and barley are best known for, with a well studied link to healthy cholesterol levels.
richest hereoats and barley
what i use
thinking about a mill?
these are the three i would actually pick from, depending on what you bake and what you want to spend. i use the harvest myself, and i grew up on the classic.
good to know: the code recipeboxdiaries takes $20 off the classic and the impact, plus the artiste and universal plus mixers. the harvest is the one it does not cover.
see the full breakdown, including the mixers
these are affiliate links. i earn a small commission if you buy through one and it never costs you extra. full disclosure.
questions people ask
which whole grains can you mill at home?
wheats including hard red, hard white, soft white, durum, spelt, einkorn, emmer and kamut, plus rye, oats, barley, corn, brown rice, buckwheat, millet, sorghum, quinoa, amaranth and teff, and dry legumes such as chickpeas, lentils, black beans, white beans, green peas and fava beans. oily seeds like flax and sesame are not suitable for grain mills.
which flour is best for bread?
hard red wheat and hard white wheat. both have the protein needed to build strong gluten. hard white has a milder, slightly sweeter flavour, which makes it the easier choice when converting family recipes.
which flour is best for cookies and cakes?
soft white wheat. its lower protein makes tender, delicate crumbs rather than chewy ones, which is exactly what pastry, cookies, muffins and cakes want.
which whole grains are gluten free?
corn, brown rice, buckwheat, millet, sorghum, quinoa, amaranth, teff and oats are gluten free grains, and all legume flours are gluten free. wheat, spelt, einkorn, emmer, kamut, durum, rye and barley all contain gluten. and an important one: once a mill has ground any gluten grain it is never truly gluten free again, because traces stay behind in the chamber. for celiac disease you need a dedicated mill that has only ever handled certified gluten free grain.
can you mill beans and legumes into flour?
yes, dry legumes such as chickpeas, red lentils, black beans, white beans, green peas and fava beans all mill into flour, though you should check your mill's manual first because not every mill is rated for them. legume flours add protein and help bind gluten free bakes.
what does spelt flour taste like?
warm, mellow and nutty without being heavy. its gluten is more delicate than modern wheat, so it suits soft rolls, quick breads and muffins, and it prefers a lighter hand when mixing.
what is einkorn and how is it different?
einkorn is the oldest cultivated wheat. it has a golden colour, an almost custardy flavour and much softer gluten than modern wheat. it needs less liquid rather than more, so hold some back and add as you go.
which flours are highest in protein?
among the wheats, durum and kamut are particularly high in protein. across everything else, legume flours such as chickpea, lentil and fava are the highest, and quinoa, amaranth and buckwheat all provide complete protein.
honestly, the best way through this list is one bag at a time. pick whatever sounded good while you were reading, mill enough for one bake, and see what you think. that is how i worked through every single one of these.
when you are ready, here is how to convert a recipe you already love, a friendly explainer on what is actually inside a wheat berry, and the mill and mixer i use if you are still choosing.