Millet Flour - How & Why To Use It (2024)

New to baking with millet flour?Learn everything you need to know about this ancient grain and how to best use in your gluten free kitchen!

What is Millet?

Before we get to millet flour, let’s get familiar with millet in its original form!

Millet is a type of cereal belonging to the Poaceae grass family. Though technically a seed, it is considered anancient grain and is one of the earliest cultivated grains in human history.

While it’s mostly known as bird food in many parts of the Western word today, millet consumption has a long and rich history.

In ancient China, millet was one of the original five sacred crops believed to be a gift from the Heavens. Mentions of millet also pop up in the writings of Herodotus, the ancient Greek historian and even in the Old Testament.

Its popularity likely comes from the fact that millet is such a hardy crop! It’s fast growing, tolerant of drought and extreme weather and adapts well to poor growing conditions. If that wasn’t impressive enough already – millet also packs in a good amount of nutrition in such a tiny package!

What is Millet Flour?

Millet flour is simply ground millet seed.

It’s fairly similar to regular wheat flour in taste and texture making it a great alternative in gluten-free baking. It has a mild corn-like flavor that adds a crumbly, tender texture to baked goods.

Millet Flour Varieties

There are many different varieties of millet and millet flour including: foxtail millet, finger millet, sorghum millet, buckwheat millet and pearl millet.

Pearl millet is the most commonly grown variety. Unless your millet flour states otherwise, you’re more than likely going to be working with pearl millet flour.

Pearl Millet Vs Pearled Millet

• pearl millet = a type of millet seed
• pearled millet = hulled millet seeds

FYI: Pearl and pearled millet is not the same!

Pearled (hulled) millet refers to millet seeds that have had the hard, indigestible coating removed. Most millet seeds and flour you buy will already be hulled.

Labels and packaging will usually refer to pearled millet as hulled millet, but it’s good to note in case you ever come across this wording.

Millet Flour Taste

Millet flour has a mildly sweet and nutty flavor. It’s often compared to wheat flour. Personally, I think the flavor is somewhere between yellow cornmeal and buckwheat flour.

In general it has quite a pleasant and unique flavor that works in both sweet and savory dishes.

Millet Flour Nutrition

Millet flour has a lot going for it! Its varied nutritional profile is especially great for people with Celiac Disease and anyone following a gluten-free diet.

A few key nutrition notes and potential health benefits of millet flour:

• Rich in niacin (vitamin B3) which helps the body convert food into energy.
• High dietary fiber. The insoluble fiber supports healthy and ‘regular’ digestive health while the insoluble fiber reduces excess cholesterol for improved hearth health.
• A good source of protein which will help keep you fuller longer.
• Full of vitamins and minerals to support overall health.

Nutritional Value for 1 Cup Millet Flour

1 cup (120 grams) of millet flour is approximately:

• Calories: 445 calories
• Fat: 5 grams
• Carbohydrates: 87 grams
• Fiber: 5 grams
• Protein: 13 grams
• Sugar: 2 grams
• Calcium: 17 mg
• Iron: 5 mg
• Magnesium: 142 mg
• Potassium: 266 mg

How To Use Millet Flour

Millet flour can be used in a variety of ways, including:

• Bake: Millet flour is a great substitute for gluten and wheat flour in baked goods. Depending on the recipe you can use it alone or in addition to other gluten-free flours in an all purpose-like blend of flours..
• Thicken: It wouldn’t be my first choice to thicken a sauce, but in a pinch you can use millet flour as a thickening agent in soups, stews, and gravies.
• Crust: Put its crumbly texture to use by using millet flour as a coating for fried foods, such as chicken or fish.

Get the recipes shown above:

1. Flatbread: Gluten Free Roti (Millet Flour)
2. Pancakes: Millet Pancakes
3. Cookies: Gluten Free Peanut Butter Cookies

Millet Flour Substitutes

Keep in mind that the substitute amounts listed below should be used as a guide and not a rule. Results will vary on each individual recipe depending on other important factors (ingredients, moisture, additional flours, learners, binders, etc).

How do other gluten free flours compare to millet flour?

Does millet flour need a binding agent?

Typically, yes!

Remember: gluten = glue. Millet flour is gluten free meaning it needs something sticky or binding to hold things together.

Typical gluten-free binders include eggs, xanthan gum, guar gum, psyllium husk, chia seeds and flax eggs.

Most recipes with millet will use a binder like the ones listed above.

Homemade Millet Flour

Millet flour is literally just ground millet seed. With a strong enough blender you can make it at home in no time!

Steps

1. Measure out your desired amount of whole millet seeds.
2. Rinse then drain well.
3. Spread the out in a single layer on a baking sheet and allow them to air dry completely.
4. Once completely dry, add the millet to a high-powered blender and blitz on high until it turns into a fine powder.
5. Stop and scrape down your bowl or blender often to make sure things blend easier.
6. Sift the millet flour through a fine mesh sieve to remove any larger bit that didn’t fully grind up.
7. Store in an airtight container in a cool, dry place and enjoy!

Shelf Life & Storage

• Store in an airtight container to prevent exposure to moisture, air, and light.
• Keep in a cool, dry place away from direct sunlight, heat, or humidity. A pantry or kitchen cabinet is a good place to store it.
• Homemade millet flour can stay fresh for up to 6 months stored properly in a cool, dry place. Extend its shelf life by keeping it in the fridge or freezer.

How do you know if your millet flour has spoiled or gone rancid?

A few signs to look out for if you think your millet flour is off:

• Smell: If your millet flour smells musty or sour, it’s a sign that it may have gone bad.
• Color: If you’ve noticed your millet flour has changed color it’s a good sign its past its best. Millet flour usually starts out as a light yellow or cream color and turns dark/grey when off.
• Clumps: Clumpy millet means moisture is present. A little moisture on its own isn’t necessarily the end, but it’s a sign you might need to sort out the storage.
• Taste: Weird or sour tasting millet is a clear sign its got to go.

Millet Flour Pros & Cons

There is a lot to love about millet flour! That said, it’s good to keep in mind some of the potential downsides.

Sum It Up

• Millet flour comes from millet seeds.
• Though technically it’s a seed, millet is considered to be an ancient grain.
• It has a slightly sweet, nutty and earthy flavor that works in both sweet and savory recipes.
• It’s typically best to use in combination with other gluten free flours, but some recipes do work well with just millet flour.
• With a good blender, you can easily make your own millet flour at home.

A Few Recipes To Get You Started

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