The Underrated GF Flour: Millet
Millet flour doesn't get the attention it deserves in the gluten-free baking world. While rice flour and almond flour get most of the spotlight, millet flour offers excellent nutrition, a mild pleasant flavor, and baking properties that make it a valuable addition to any GF baker's repertoire.
What Is Millet Flour?
Millet flour is ground from millet grains — a group of small-seeded grasses widely cultivated throughout Africa and Asia. Several varieties exist (pearl, finger, foxtail, sorghum), but the most common in Western markets is pearl millet.
Despite its tiny size, millet has been a dietary staple for thousands of years in India, Africa, and China. It's only recently gained broader recognition in Western GF cooking circles.
Nutritional Profile (per 1/4 cup / 30g millet flour)
- Calories: 110
- Protein: 3g
- Fat: 1g
- Carbohydrates: 23g
- Fiber: 1.5g
- Magnesium: 14% DV
- Phosphorus: 12% DV
- Iron: 8% DV
- B6: 7% DV
- Niacin (B3): 7% DV
Millet flour is notably high in magnesium — an important nutrient for people with celiac disease who often have magnesium deficiency from malabsorption. It also contains antioxidants, including ferulic acid and catechins.
Flavor Profile
Millet flour has a mild, slightly nutty, faintly sweet flavor. It's less assertive than buckwheat, teff, or sorghum, making it a good neutral flour that blends well in mixed-flour recipes. Some people detect a very slight bitterness, but in baked goods this is generally not noticeable.
How Millet Flour Behaves in Baking
Texture: Millet flour is fine-textured and creates tender, somewhat crumbly baked goods. It produces a pleasant, light crumb in muffins and quick breads.
Binding: Millet flour has modest binding properties. It benefits from the addition of eggs, xanthan gum, or psyllium husk for recipes that need to hold together.
Moisture: Millet flour can create slightly dry results if used in excess. Balance with moisture-rich ingredients (eggs, yogurt, oil, mashed banana, pumpkin).
Color: Produces a golden-yellow color in baked goods that can look appetizing and "wheat-like."
Best Uses for Millet Flour
In GF flour blends: Millet flour is excellent as 20-30% of a GF flour blend, replacing some of the rice flour. It adds nutrition and a slightly more complex, whole-grain flavor.
Pancakes and waffles: Millet flour makes light, tender pancakes with a pleasant mild flavor.
Muffins and quick breads: Works well in combination with other GF flours. The slight sweetness complements fruit muffins (blueberry, banana, apple).
Flatbreads: Indian roti-style flatbreads are traditionally made from millet (bajra roti) in some regions. GF flatbreads with millet flour are pliable and flavorful.
Porridge: Whole millet cooked as a savory or sweet porridge. Cook 1 cup millet in 2.5 cups water for 20 minutes for a fluffy grain, or cook in 3+ cups water for a creamy porridge.
Coating for proteins: Light coating for chicken or fish before pan-frying.
Millet Flour in Indian Cooking
Millet is deeply rooted in Indian cuisine, particularly in the south and west of India. Bajra (pearl millet) rotis are a staple flatbread in Rajasthan and Gujarat. Ragi (finger millet) is used extensively in Karnataka and Tamil Nadu for rotis, porridge, and even beverages. Using millet flour in Indian-inspired GF cooking is both delicious and historically authentic.
Sourcing and Brands
Bob's Red Mill: Makes a certified GF millet flour, widely available.
Anthony's Goods: Available on Amazon.
Arrowhead Mills: Available at health food stores.
Millet flour is also inexpensive to make at home if you have a high-powered blender: blend dry millet for 2-3 minutes, sift, re-blend the coarser particles.
How Long Does This Keep?
Millet flour contains natural oils from the germ that can go rancid at room temperature. Store in an airtight container in the refrigerator for up to 6 months, or in the freezer for up to 1 year. Bring to room temperature before baking for best results.