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9 Best Gluten-Free Grains and Seeds

Whether you are exploring a gluten-free diet because of allergic sensitivities or for the health benefits it offers, there's still plenty of grains and seeds out there for you to healthfully explore! To support you along the way, here are some key benefits and ways to enjoy gluten-free grains and healthy seeds. In a hurry? Be sure to grab a GoMacro protein bar and eat on the way.

What Does Gluten FREE MEAN Anyway?

If you sprouted a wheat berry and popped the grain open with your fingers, you’d find the inside sticky and white. That’s gluten, the substance responsible for aggravating people with Celiac’s disease and those with gluten sensitivities. Many experts feel that GMO-wheat has been the contributing factor in the rise of the gluten intolerant. Luckily, however, only a few grains are truly glutinous: wheat, spelt, rye, barley, and, in some cases oats, due to agricultural cross-contamination. Be sure to look for products with certified gluten-free oats if this is a concern for you. All seeds are safe and do not contain gluten.

List of Gluten-Free Grains and Seeds

In order from the highest cooked sources of protein per 100 grams, here are 9 gluten-free grains and seeds that are super healthy.

1. Hemp (seed)

Hemp tops the list with 23 grams of protein per 100 grams which makes hemp a great resource of protein that is high in omega fatty acids. A benefit of hemp is that it’s easy to work with and doesn’t require soaking or milling. Just throw it in your blender, add it to yogurt, or top on a salad.


2. Oats (grain)

With 16.89 grams of protein, gluten-free oats are a great source of minerals and a fiber called Beta-glucan which helps lower LDL cholesterol. Gluten-free oats are a key ingredient in some of our MacroBars. Soak gluten-free steel-cut oats overnight before cooking the next morning, this makes them more digestible and they cook a lot faster!


3. Chia (seed)

Chia seeds are superior to flax with 16.62 grams of protein since they contain a balance of all three major omega oils, 3, 6, and 9. Soak a tbsp. of chia in a 12 oz. cup of water, wait 20-minutes, and drink to help support digestion and regularity.

Chia seeds

4. Buckwheat (grain)

Buckwheat contains 13.25 grams of protein and is actually a seed and not at all related to wheat and contains zero gluten. You’ll find buckwheat commonly prepared as noodles in the Asian sections of your grocer, or in the bulk food aisle. It’s also delicious to make, doesn’t take a lot time to cook, and is great for breakfast or dinner as a side.


5. Quinoa (grain)

Quinoa contains 4.4 grams of protein and is very similar to amaranth in its nutritional profile and cultural history. Quinoa is best eaten cooked. It’s versatile enough to be used as a breakfast porridge, as a dinner grain or in salads, and you can sprout it too.


6. Amaranth (seed)

With 3.8 grams of protein, Amaranth is an “ancient” grain, and has been used by the Maya and Aztec for thousands of years. High in calcium, Amaranth is like a teeny-tiny version of quinoa and is easiest to prepare sprouted. Simply soak overnight or for as little as 2-3 hours, drain, and let stand until the sprouts begin to grow.


7. Millet (seed)

With 3.5 grams of protein, Millet is not just for the birds, Millet is a yellow, round grain that promotes calmness. It has a rich nutty flavor, is easy to cook with, and is great for breakfast.

Millet plants

8. Brown rice (grain)

Brown rice contains 2.32 grams of protein and is one of the easiest grains to digest and helps you slowly burn sugar, so you use its energy--that’s why GoMacro uses it in our gluten-free protein bars. You must soak your rice (or rinse if you don’t have time) before cooking to wash away phytic acid contained in the rice, which inhibits nutrient absorption.

Brown rice

9. Flax (seed)

Flax contains 1.9 grams of protein and is best known for its high omega 3 fatty acid content, and can be ground up and used on salads or as an addition to any smoothie. Never cook with it though, its essential fats are sensitive to heat.


To support your gluten-free diet on the go, grab a GoMacro MacroBar! GoMacro MacroBars use 100% certified gluten-free ingredients.