How do I eat spelt? A Guide to Preparing and Enjoying the Ancient Grain

December 13, 2025 •

4 min read

Spelt, a grain dating back over 7,000 years, is one of the world's oldest grains. Its nutty flavor and impressive nutrient profile make it a popular addition to modern cooking, available in whole berry, flaked, and flour forms.

Quick Summary

Spelt, an ancient grain, offers a nutritious and versatile alternative to modern wheat. Whole spelt can be added to salads and soups, or used as a flour for baked goods. Preparation methods vary depending on the form, from soaking to simple substitutions in baking. Spelt adds a rich, nutty flavor to recipes.

Key Points

Spelt Berries for Savory Dishes: Use whole spelt berries in recipes like grain salads, hearty soups, and risottos for a chewy texture and nutty flavor.
Pre-soak for Quicker Cooking: Soaking whole spelt berries overnight dramatically reduces cooking time and improves digestibility.
Spelt Flour for Baking: Substitute spelt flour for a portion of wheat flour in baking recipes like breads, muffins, and pancakes for added flavor and nutrients.
Handle Spelt Flour Dough Gently: Spelt's fragile gluten means dough should be mixed minimally to avoid a dense, heavy final product.
Store Spelt Flour in the Fridge/Freezer: Due to natural oils, whole grain spelt flour stays freshest when refrigerated or frozen.
Consider Spelt a Wheat Alternative: While not gluten-free, spelt's different gluten structure may be tolerated by some with milder wheat sensitivities, though it is not safe for Celiac disease.
Explore Spelt Products: Look beyond berries and flour to find spelt flakes for porridge, spelt pasta, and pre-cooked options for maximum convenience.

Spelt, often called dinkel wheat, is a versatile and nutrient-rich ancient grain that can be enjoyed in many forms. Whether you're using whole spelt berries in savory meals or incorporating spelt flour into your baking, understanding the different preparation methods is key to unlocking its full potential. This guide breaks down the best ways to prepare and enjoy spelt.

Cooking Whole Spelt Berries

Whole spelt berries have a firm, chewy texture and a delicious, nutty flavor that works well in a variety of savory dishes. Cooking them correctly requires a bit of time, especially compared to more refined grains. Soaking the berries overnight can significantly reduce the cooking time and improve their digestibility.

Preparing Spelt Berries

Rinse Thoroughly: Before cooking, place the spelt berries in a fine-mesh sieve and rinse them under cold water to remove any debris.
Soak (Optional but Recommended): To speed up the process and aid digestion, soak the rinsed berries in a bowl of water for at least 8 hours or overnight.
Cook on the Stovetop: After draining and rinsing the soaked berries, combine one part spelt with three parts water or broth in a saucepan. Bring to a boil, then reduce the heat to a simmer, cover, and cook for 45 to 60 minutes, or until the grains are tender but still chewy. For unsoaked berries, the cooking time is closer to 60-90 minutes. Drain any excess liquid.
Use a Pressure Cooker: For a quicker method, a pressure cooker can reduce the cooking time for whole spelt berries to around 25 minutes.

Whole Spelt Recipe Ideas

Hearty Salads: Combine cooked and cooled spelt berries with chopped vegetables, fresh herbs, a vinaigrette, and crumbled feta or goat cheese for a satisfying grain salad.
Soups and Stews: Add cooked spelt to soups and stews to make them heartier and more filling. The chewy texture holds up well to simmering.
Risotto: Use spelt berries as a substitute for arborio rice to create a rustic, earthy "spelt-otto." Sauté with mushrooms, onions, and garlic, then add hot broth gradually until creamy and tender.
Warm Breakfast Porridge: Like oatmeal, cooked spelt berries can be served warm with milk, nuts, dried or fresh fruit, and a drizzle of maple syrup for a nutritious morning meal.

Baking with Spelt Flour

Spelt flour can be used as a substitute for regular wheat flour in many baking applications, offering a richer, nutty flavor and a nutritional boost. However, its gluten structure is more fragile than that of modern wheat, which can affect the final texture of baked goods.

Tips for Using Spelt Flour

Partial Substitution: For best results, especially when starting out, substitute only a portion of the regular flour with spelt flour (e.g., 50% spelt, 50% wheat).
Gentle Mixing: Avoid over-kneading or over-mixing dough made with spelt flour, as its fragile gluten can break down and create a dense texture.
Adjust Liquid: Spelt flour can absorb liquid differently. You may need to slightly reduce the liquid in your recipe when swapping with spelt flour.
Store Properly: Spelt flour, especially the whole grain variety, contains oils that can go rancid. Store it in an airtight container in the refrigerator or freezer to maintain freshness.

Spelt Flour Recipe Ideas

Breads and Muffins: Spelt flour produces delicious, moist, and soft baked goods like muffins, pancakes, and quick breads.
Pancakes and Waffles: The nutty flavor of spelt adds a fantastic dimension to breakfast foods. Simply substitute some or all of the regular flour for spelt in your favorite recipe.
Cookies: Create chewy and flavorful cookies using spelt flour. It pairs especially well with ingredients like raisins and nuts.
Pasta: Make homemade spelt pasta dough for a nutrient-rich and satisfying alternative to traditional wheat pasta.

Comparison: Spelt Berries vs. Spelt Flour


Feature	Whole Spelt Berries	Spelt Flour (Whole Grain)
Texture	Chewy, firm, similar to farro or brown rice.	Soft, fine, produces denser baked goods than modern wheat flour.
Best For	Savory dishes like grain bowls, soups, stews, and pilafs.	Baking projects like bread, muffins, pancakes, and cookies.
Preparation Time	Requires rinsing and cooking, with optional overnight soaking to reduce time.	No additional prep time, but requires baking or cooking with other ingredients.
Flavor Profile	Distinct nutty and slightly sweet taste.	Subtly nutty, richer flavor than standard wheat flour.
Nutritional Density	Retains all parts of the grain, offering maximum fiber and nutrients.	Whole grain flour retains most nutrients, while white spelt flour is more refined.

Conclusion

Incorporating spelt into your diet is a simple way to add more whole grains and fiber to your meals. From savory, chewy berries in salads and risottos to moist, nutty flour in your favorite baked goods, spelt offers impressive versatility. Remember to soak the berries for easier cooking and be mindful of its more delicate gluten structure when baking. Experiment with different recipes and enjoy the unique flavor and numerous health benefits this ancient grain has to offer.

For more detailed information on the benefits and preparation of spelt, you can explore resources like this informative article from Palouse Brand.

Frequently Asked Questions

No, spelt is a form of wheat and contains gluten, so it is not suitable for people with celiac disease or severe gluten sensitivities.

For best results, soak the berries overnight, then cook in a saucepan with a 1:3 ratio of spelt to water for 45-60 minutes, until tender but chewy.

Yes, you can, but it's often best to substitute only a portion (e.g., 50%) of the regular flour with spelt flour, as spelt's fragile gluten creates a denser texture.

Spelt has a pleasant, nutty, and slightly sweet flavor, making it a flavorful alternative to more neutral-tasting grains.

Try using cooked spelt berries in salads, adding spelt flakes to your breakfast porridge, or baking muffins and pancakes with spelt flour.

While soaking is not strictly necessary, it is highly recommended as it cuts down on cooking time and makes the grain easier to digest.

Spelt products, including whole berries and flour, can be found at health food stores, specialty markets, and in the organic or baking aisle of many larger supermarkets.