Which Millets Can Be Eaten Like Rice?

December 21, 2025 •

4 min read

Many millets have a lower glycemic index and higher fiber content than white rice, making them a popular and nutritious rice substitute. For those looking to transition from rice, several millet varieties offer a similar texture and mild flavor that pairs well with curries, stews, and other dishes. Understanding the right millet for your meal can open up a world of healthy, gluten-free culinary possibilities.

Quick Summary

Certain millets, such as foxtail, kodo, and little millet, are excellent rice substitutes that offer a non-mushy texture when cooked correctly. They provide more fiber and protein, making them a healthier, gluten-free alternative for a balanced diet.

Key Points

Fluffy Foxtail Millet: Foxtail millet is a great rice replacement due to its light and fluffy texture, perfect for pilafs and side dishes.
Versatile Kodo Millet: Kodo millet offers a mild, slightly broken rice-like texture and flavor, making it highly adaptable for various recipes.
High-Fiber Choice: Millets, especially kodo and foxtail, contain significantly more fiber than white rice, benefiting digestive health and fullness.
Blood Sugar Management: With a lower glycemic index, millets help manage blood sugar levels, making them a healthier choice for individuals with diabetes.
Gluten-Free Alternative: All common millets are naturally gluten-free and a safe alternative for those with celiac disease or gluten sensitivity.
Simple Cooking Method: A 2:1 liquid-to-grain ratio on the stovetop or a rice cooker can produce perfectly fluffy millet.
Nutrient-Dense: Millets are rich in essential minerals like iron, magnesium, and calcium, providing more nutrients than traditional white rice.

The Top Millets for a Rice-Like Experience

Switching from rice to millet can be simple once you know which types work best. Several varieties of millet stand out for their ability to be cooked to a fluffy, rice-like consistency, making them ideal replacements in many traditional dishes.

Foxtail Millet

Known as kangni or korra in India, foxtail millet is a small, pale yellow grain that cooks to a light, fluffy texture, very similar to couscous or fine-grain rice. It absorbs flavors beautifully and holds its shape well, making it a fantastic choice for pilafs, lemon rice, and as a side for dals or curries.

Kodo Millet

Often cited as one of the millets with the most rice-like taste and texture, kodo millet (or kodon) is a great starting point for beginners. It cooks up soft and flavorful, resembling broken rice, and is exceptionally versatile. Kodo millet is known for its high fiber content and is beneficial for managing blood sugar levels.

Little Millet

As its name suggests, little millet (kutki or samai) is a very small grain with a naturally mild flavor. When prepared correctly, it becomes fluffy and can be used in any recipe that calls for rice. It's especially useful for dishes like risotto or pilaf where a delicate texture is desired.

Barnyard Millet

For a softer, slightly stickier texture akin to broken rice, barnyard millet (sanwa) is an excellent option. It's highly digestible and packed with fiber, making it a great choice for a filling and healthy meal base.

How to Cook Millet for a Fluffy, Rice-Like Texture

Achieving the perfect, non-mushy texture is crucial when substituting millet for rice. The key lies in the preparation and the water-to-grain ratio.

Stovetop Method:

Rinse thoroughly: Place 1 cup of millet in a fine-mesh sieve and rinse under cool running water until the water runs clear. This removes excess starch, which helps prevent mushiness.
Toast (optional): For a deeper, nuttier flavor, toast the rinsed millet in a dry saucepan over medium heat for about 4 minutes, or until fragrant.
Add liquid: For a fluffy texture, use a 2:1 ratio of liquid to millet (2 cups of water or broth for every 1 cup of millet). Add the liquid and a pinch of salt to the pot.
Simmer: Bring to a boil, then reduce heat to low, cover, and let it simmer for about 15-20 minutes, or until the liquid is absorbed.
Rest and Fluff: Remove the pot from heat and let it rest, covered, for 10 minutes. Fluff with a fork before serving to separate the grains.

Nutritional Advantages of Swapping Rice for Millet

Making the switch from rice to millet offers several significant health benefits, primarily due to millet's superior nutritional profile.

Higher Fiber Content: Millets contain much more dietary fiber than white rice, which aids in digestion, promotes a feeling of fullness, and supports a healthy gut.
Lower Glycemic Index: This means millets release glucose into the bloodstream more slowly, preventing the blood sugar spikes associated with refined grains like white rice. This is particularly beneficial for individuals with diabetes.
Rich in Minerals: Depending on the type, millets are excellent sources of essential minerals like magnesium, iron, and phosphorus, which are vital for bone health, blood circulation, and energy production.
Gluten-Free: Millets are naturally gluten-free, making them a safe and nutritious grain alternative for individuals with celiac disease or gluten sensitivity.

Millet vs. Rice: A Nutritional Comparison


Feature	Foxtail Millet	Kodo Millet	White Rice	Brown Rice
Glycemic Index (GI)	Low	Low	High	Medium
Dietary Fiber	High	High	Low	High
Protein	High	High	Low	Moderate
Texture when cooked	Fluffy, Rice-like	Mild, Rice-like	Soft, Can be Sticky	Chewy, Nutty
Key Minerals	Iron, Copper	Calcium, Magnesium	Limited	Manganese, Phosphorus

Choosing the Right Millet for Your Recipe

To successfully incorporate millet into your cooking, consider the texture and flavor profile of each variety. Foxtail and kodo millets are the most versatile and are great for dishes like fried "rice," pilaf, or as a bed for curries. For a creamier texture, like in a porridge or risotto, little millet is an excellent choice. Barnyard millet works well in dishes that call for a softer, slightly stickier grain. Experimenting with different millets will help you find the one that best suits your palate and cooking needs.

Storing Your Millet for Maximum Freshness

Proper storage ensures your millets retain their nutritional value and taste. Keep whole millet grains in airtight containers in a cool, dark place like a pantry for up to six months, or for longer-term storage (up to a year), consider freezing them. This prevents spoilage and keeps pests away. Once cooked, leftover millet can be stored in the refrigerator for 3-4 days in an airtight container.

Conclusion: Making the Switch for Better Health

With a superior nutritional profile and the versatility to mimic rice in countless dishes, millets are a worthy addition to any diet. By exploring varieties like foxtail, kodo, and little millet, you can enjoy a healthier grain with a similar, satisfying texture. The cooking process is straightforward, and the health benefits—including improved digestive health and better blood sugar management—are significant. Making this small change can have a big impact on your overall well-being. For more in-depth information on the health benefits of grains, you can refer to sources like the Celiac Disease Foundation.

Health Benefits of Millets

Lower Glycemic Index: The high fiber content in millets helps regulate blood sugar levels more effectively than many other grains.
Higher Protein: Millets contain a greater proportion of protein, which contributes to muscle repair and a feeling of fullness.
Superior Mineral Content: They are richer in essential minerals like calcium, iron, and magnesium, promoting better bone health and blood circulation.
Gluten-Free: As a naturally gluten-free grain, millets are a safe and healthy alternative for those with celiac disease or gluten intolerance.
Aids in Digestion: The bulk from dietary fiber promotes regular bowel movements and a healthy digestive system.

Frequently Asked Questions

Foxtail millet and Kodo millet are often considered the best substitutes for white rice due to their mild flavor and ability to cook to a light, fluffy texture that holds its shape well.

To prevent mushiness, rinse the millet thoroughly before cooking and use the correct water-to-grain ratio, typically 2 cups of liquid for every 1 cup of millet. Allowing the millet to rest, covered, after cooking is also key to a fluffy texture.

Yes, in general, millet is healthier than white rice. It has a higher fiber and protein content, a lower glycemic index, and is richer in essential minerals like iron and magnesium.

Yes, millet can be cooked easily in a rice cooker. Use the same 2:1 ratio of water or broth to millet as you would for the stovetop method and follow your rice cooker's instructions.

Millet has a mild, slightly nutty flavor that is not overpowering. This makes it an excellent canvas for absorbing the flavors of other ingredients in a dish, much like rice.

Soaking is not strictly necessary for many millets, especially if you're aiming for a fluffier texture. However, some sources suggest soaking for a few minutes or longer to aid digestion, but a thorough rinse is usually sufficient.

Yes, all common millets, including foxtail, kodo, little, and barnyard, are naturally gluten-free and a safe choice for those with gluten sensitivities or celiac disease.

Beyond serving it like rice, you can use millet in porridge, add it to soups and stews for a hearty texture, use it as a base for salads, or even make a gluten-free fried 'rice'.