Can you boil water? Then you’re halfway to cooking whole grains. Seriously—it’s that simple.
Whole grains are a flavorful and nutrient-rich way to fuel your body. They bring protein, fiber, vitamins, and minerals to the table—and with so many varieties beyond just brown rice, oats, or wheat, you’ll never be bored. Whether you're looking for a hearty side, a new breakfast, or a plant-powered base for lunch bowls, there's a grain for that.
Let’s explore how to cook them, store them, and love them.
Whole Grains 101: Cooking Basics
Whole grains are super low-fuss. Most just need water (or broth for extra flavor), a pot, and some patience. Once cooked, they store beautifully—refrigerate for up to 5 days or freeze in portions for quick meals later. Batch cooking = weeknight lifesaver!
How to Cook Whole Grains (Choose Your Adventure)
Stovetop: Like rice or pasta—just simmer with liquid until tender.
Electric steamer: Easy and hands-off. Use your appliance’s guide for time and water ratios.
Pressure cooker/Instant Pot: Great for quick meals—grains cook in half the usual time.
Rice cooker: Works for more than just white rice—experiment to find the perfect liquid ratio.
Slow cooker: Combine grains and liquid, cook 6–8 hours on low—perfect for breakfast or meal prep.
Microwave: Use a microwave-safe rice steamer and follow directions carefully. Stir halfway for even cooking.
Pro tip: Try cooking with low-sodium veggie or chicken broth, or toss in aromatics like garlic or herbs for extra flavor.
Get to Know These Whole Grains
Here’s a guide to some of the most popular (and underrated) whole grains and how to make them shine in your kitchen:
Amaranth
Why it rocks: Nutty flavor, protein-rich, packed with calcium, iron, and even vitamin C.
How to use: Great in porridge, baked goods, or pilafs.
How to cook: Use 2 cups of water per 1 cup of amaranth for a rice-like texture. Simmer 18–20 minutes.
Barley
Why it rocks: Chewy, slightly sweet, and high in fiber and B vitamins.
How to use: Add to soups, stews, or swap it in for rice.
How to cook: 1 cup barley + 4 cups water, simmer for 1 hour.
Brown Rice
Why it rocks: Classic, wholesome, and versatile.
How to use: In stir-fries, grain bowls, or even baked!
How to cook: 2:1 water to rice ratio. Simmer 35–40 minutes, then steam off-heat for 15 more.
Buckwheat (Groats or Kasha)
Why it rocks: Naturally gluten-free, earthy flavor, full of B vitamins and antioxidants.
How to use: In hot cereal, savory sides, or blended into pancake mix.
How to cook: 2 cups water per 1 cup buckwheat, simmer 20–30 minutes.
Kamut
Why it rocks: Ancient grain with a buttery taste, high in protein and minerals.
How to use: In pasta or bread (as flour), or as a hearty grain base.
How to cook: Soak overnight, then simmer in water or broth for 45–60 minutes.
Millet
Why it rocks: Light and fluffy, yet nutrient-dense, rich in magnesium and iron.
How to use: Breakfast cereal, grain salads, or baked into breads.
How to cook: Toast ½ cup millet, then simmer in 2 cups water for 20–30 minutes.
Oat Groats (Whole Oats)
Why it rocks: Heart-healthy, antioxidant-rich, and satisfying.
How to use: In hot cereal, stuffing, or energy bars.
How to cook: ½ cup groats to 1 cup water or milk. Simmer 15 minutes.
Quinoa
Why it rocks: A complete protein (yes, all 9 amino acids!), plus iron and magnesium.
How to use: Anywhere you’d use rice—plus salads, bowls, and even desserts.
How to cook: Rinse well! Then use 2 cups of water per 1 cup of quinoa. Simmer 25–30 minutes.
Spelt
Why it rocks: Easy to digest and high in B vitamins.
How to use: Substitute in baking recipes for wheat or use the whole grain in soups.
How to cook: Soak 1 cup overnight in 2.5 cups water, drain, then simmer until tender (45–60 minutes).
Triticale
Why it rocks: A wheat-rye hybrid with great texture and nutrition.
How to use: As cereal, in casseroles, or blended into flour mixes.
How to cook: 1 cup triticale to 3 cups water. Simmer 1 hour.
Wheat Berries
Why it rocks: Chewy texture, full of B vitamins, vitamin E, and minerals.
How to use: In salads, bowls, or grind into cream of wheat or flour.
How to cook: Soak overnight. Simmer 2 cups berries in 6 cups water for 1–2 hours.
Ready to Get Cooking?
Whole grains are incredibly easy to fold into your weekly meals—and once you try a few, you’ll wonder why they weren’t always a staple. Mix and match, batch cook, and experiment with sweet and savory pairings. From cozy hot cereal to crunchy salad toppers, whole grains do it all.
Pro tip: Cook once, eat multiple times. Prepped grains can be added to salads, soups, stir-fries, and breakfast bowls throughout the week.
Bottom line: Whole grains are simple, satisfying, and seriously good for you. Start with your favorite and branch out from there—your taste buds (and your body) will thank you.
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