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Wheat Berries Substitutes

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Wheat berries are underappreciated for how wonderful they are. They have a wonderful chewy texture as well as a sweet, nutty taste. They are also the least processed, whole grain species of wheat that we frequently ingest in the form of wheat flour and bread.

Wheat berries are also abundant in protein, iron, dietary fiber, and vitamins since the entire wheat kernel is kept intact. Don’t you think there’s a lot of goodness with only one food item? Wheat berries, on the other hand, may not always be readily accessible for use in your favorite dishes. As a result, it is critical to get acquainted with certain substitute choices.

As far as substitutes go, quite a few of them may stand in for wheat berries without sacrificing flavor’s nutritious value. Most of them have the same nutty flavor as wheat berries and may therefore be used in lieu of them in recipes. To obtain the greatest results with your recipes, however, they should be employed in the right manner outlined in the following sections.

What are Wheat Berries?

Wheat berries are the edible component of the wheat kernel before the grain is processed, which comprises the bran, germ, and endosperm. Caryopsis is the scientific name for this fruit. Wheat berries are chewy, nutty, high-fiber whole grains that may be prepared in the same way as any other whole grain.

Wheat berries are a tan, reddish-brown colored firm or soft processed grain that is widely used to add crunch to salads or baked into bread. When wheat berries are milled, they yield whole-wheat flour.

Wheat berries are found in many varieties, including hard red wheat berries, hard white wheat berries, soft red wheat berries, and soft white wheat berries. The rougher cultivars have more protein, while the softer ones have more starch. Both may be used in recipes calling for whole wheat berries, although the flour produced by the softer kinds is better for pastries and cakes than bread.

Wheat berries have a somewhat sweet and nutty taste that complements both sweet and savory dishes. They may also absorb the taste of the dressing or sauce with which they are served.

Uses of Wheat Berries in Recipes

Wheat berries are chewy, nutty, high-fiber whole grains that may be utilized in a variety of cuisines in the same way that other whole grains can. Wheat berries have a somewhat sweet and nutty taste that complements both sweet and savory dishes. They may even absorb some of the tastes of the dressing or sauce that is served with them.

These delicious whole grains may be found in a variety of dishes, including the following:

  • Wheatberry salad
  • Soup with wheatberries and chickpeas
  • Wheat berries, coconut curry, and rice
  • Pudding with wheatberries
  • Risotto with winter wheat berries
  • Sautéed mushrooms, wheat berries
  • Salad with pears, walnuts, wheatberries, and berries
  • Butternut squash roasted with wheat berries
  • Burritos with wheatberries and tahini sauce
  • Salad with wheat berries and lemon vinaigrette
  • Soup with wheat berries and cumin-scented lentils
  • Salad with wheatberries and eggs
  • Salad with roasted asparagus and wheat berries
  • Salad with roasted beets and wheatberries
  • White bean with a smoky flavor Stew with Kale and Wheatberries

Substitutes for Wheat Berries

Wheat berries are pantry staples for some people, and they’ve become a popular addition in salads, stews, pilafs, soups, desserts, and a variety of other dishes. People particularly like it for its nutty flavor and general healthy and nutritious feel in a variety of recipes.

Nevertheless, since obtaining wheat berries might be difficult, it is a good idea to get acquainted with acceptable substitutions in your recipes. That being said, there are foods that may serve as good substitutes for wheat berries in a variety of recipes that call for them.

Consider the following options:

Grain Barley


Barley, a grass family member, is an important cereal grain grown in temperate climates. Barley is a popular fermentable element in beer and some distilled drinks, as well as a component in a variety of healthful meals. In certain cultures, it is also added to soups and stews, as well as barley bread. Barley grains may also be transformed into malt using a standard processing technique.

Grain barley has a nutty taste and a chewy texture, making it a great replacement for wheat berries due to its ability to emulate their nutty flavor. Grain barley is adaptable and may be blended with nuts and fruits, as well as put to porridge. Additionally, in dishes such as casseroles and stir-fries, and may successfully substitute wheat berries.

Rye Berries

Rye Berries are whole grain rye with the hull removed. When cooked, they have the same mild, walnut-like taste and firm, chewy texture as wheat berries. They are also rich in fiber content.

Rye berries may be substituted for wheat berries in stews and soups. Rye berries complement pilaf, tabouli, and risotto. Breakfast with rye berries may be substantial (maybe include cinnamon and grated apples for improved flavor).

Nevertheless, unlike wheat berries, rye berries have distinct sour and sweet overtones; it is thus important to keep this in mind when considering them as a substitute for wheat berries.


Bulgur is a whole grain manufactured from dried cracked wheat, most frequently durum wheat, although it may also be created from other wheat species. Contrary to bulgur, it is often mistaken with cracked wheat, which is broken wheat grain that has not been parboiled. Bulgur is a popular ingredient in many Middle Eastern and Mediterranean cuisines, and for good reason. This nutrient-dense cereal grain is very easy to prepare and may offer customers with a variety of health advantages.

Its whole grain origin, mild, nutty taste, and chewy texture, comparable to wheat berries, make it one of the finest wheat berry alternatives. The nice thing about this option is that it can be bought pre-cooked, making it easy to include into recipes.

Triticale Berries



Triticale is a 19th-century hybrid of triticale (Triticum) and rye (Secale) developed in Scotland and Swedish labs. Because of its ability to thrive in difficult settings, it is often planted for animal feed. However, it is commonly used in morning cereals and processed for flour.

Triticale berries have a sweet taste with a nutty undertone, comparable to wheat berries in flavor. Triticale berries are somewhat bigger than wheat berries but have the same nutritional content.

Assume you need to replace wheat berries with triticale berries. In such scenario, it is critical to remember that they must be soaked overnight before cooking. Triticale berries, on the other hand, will serve as a taste and texture alternative for wheat berries.

Frequently Asked Questions

Are farro and wheat berries the same?

Farro is a wheat grain that looks similar to wheat berries and cooks in the same way, but with a shorter cooking time. Farro may be substituted for wheat berries in recipes that call for them.

Where do you find wheat berries in the grocery store?

Wheat berries may be found in any supermarket or natural foods store beside the rice and beans or in the baking aisle with the other cereal grains. They are available in the foreign foods department among other whole grains such as freekeh and bulgur. Wheat berries are also available for buy online.

Are wheat berries cheaper than flour?

Buying wheat berries may be less costly than buying the same quantity (by weight) of flour, particularly if you purchase in bulk. As a result, milling your flour might save you a significant amount of money in the long run.


There are several replacements that may successfully recreate the toasty, nutty aromas that wheat berries provide to dishes. This is fantastic news for whole grain fans, and the next time you can’t seem to get wheat berries anywhere, these replacements may step up and do the job properly.

Nonetheless, it is critical to utilize these alternatives appropriately, particularly depending on the recipe. For example, there might be minor changes in the outcome. Still, you can end up having fun while exploring!


What grain is similar to wheat berries?

Kamut berries are nearly twice the size of wheat berries but have a comparable taste and texture. Replace wheat berries with kamut, and purchase kamut flour to replace or supplement wheat flour. Spelt, like kamut, is an early type of wheat.

What can be used instead of wheat berries?

Whole-wheat kernels include farro, spelt, Kamut®, and freekeh. With this dish, whole-grain barley is also a wonderful option. To use alternative grains, replace the wheat berries with 2 cups cooked grain and skip step 1. Follow the package guidelines for cooking time and liquid quantity for each grain.

What can I use instead of wheat berries for gluten free?

Farro is a flexible ancient grain that may be substituted in most recipes for spelt berries, wheat berries, and Kamut® berries. Sorghum, brown rice, or oat groats are all gluten-free alternatives that work well in most recipes.

Can I substitute wheat berries with rice?

Wheat berries are high in protein and iron, in addition to being high in fiber. They have the look of brown rice and a chewy taste with a slight nutty flavor. You may add them to soups and stews for texture, or use them in pilafs and stir-fries like rice.

Are farro and wheatberry the same?

Farro and wheatberries are both three-part grains derived from various varieties of wheat plants. Farro is made from wheat types cultivated in warmer climes, whilst wheatberries are made from wheat grown in colder climates.

Is farro similar to wheat berry?

Wheat berry facts in a nutshell

Wheat berries have a tan, reddish-brown tint that is similar to farro. Wheat berries cook more slowly than farro and have a chewier texture.

What are wheat berries also known as?

Wheat berries, also known as whole wheat kernels, are the husked bran, germ, and endosperm of wheat kernels. Wheat berries lend a chewy texture to foods whether eaten whole as a topping or salad, cooked into porridge, or added to bread.

What is the difference between wheat berries and wheat grain?

Despite the fact that wheat is the most regularly eaten grain in the United States, wheat berries are surprisingly scarce on American grocery lists. These are wheat at its most basic: entire grain kernels stripped of the inedible husk. Before any processing, wheat berries are the original source of all wheat products.

Are wheat berries and buckwheat the same?

Wheat is a grass seed, yet it is botanically a Caryopsis fruit. Buckwheat, on the other hand, is an Asian seed. It is not a grass like wheat and is referred to as a pseudo cereal due to its culinary usage as a cereal rather than a seed.

Can people with gluten intolerance eat wheat berries?

Wheat berries may be cooked as a breakfast cereal, added to soups, or sprouted for salads. Keep in mind that wheat berries contain gluten. If you are gluten or wheat sensitive, or if you have celiac disease, you should avoid wheat berries and recipes that use wheat berries.

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