Rich and dense in nutrients, millets are super food that are sustainable, climate-friendly, have plenty of healthy benefits and are good for you. I share 25 Millet recipes here and I hope to add some more. Most of these millet recipes are from the Indian cuisine. I cover millet options for breakfast and as well as for lunch and dinner. A few millet sweets are also a part of this collection.
About Millets
Millets refer to a group of small-seeded grasses (Poaceae) harvested for their edible grains. These grains have served as a staple food in various regions worldwide, particularly in Africa and Asia, for thousands of years.
Millets are renowned for their hardiness, thriving in challenging environments with limited water and poor soil quality, making them a vital crop in arid and semi-arid areas.
In this collection of Millet Recipes, I have mentioned some of my most favorite dishes that I often make with a variety of millets at home. Trust me, this list is worth a try.
I also include a recipe made with Quinoa. Though technically it cannot be classified as a millet.
Millets are ancient grains that have been cultivated for thousands of years, are an integral part of Indian cuisine, and have played a significant role particularly in rural and semi-arid regions where other crops may not thrive as well.
They represent a rich culinary heritage, offering both traditional flavors and modern culinary possibilities, making them a key component in the quest for healthy and sustainable food systems in India.
The resurgence of interest in millets is being driven by their nutritional benefits and environmental sustainability.
With this list of Millet Recipes that I have curated, it will be really simple for you to try the goodness of these grains at the comfort of your home.
Types of Millets
Millets are classified into major and minor variants based on factors like their level of cultivation, their commercial value and sometimes the size of the grain.
Major millets are widely cultivated as compared to minor millets that are grown in specific regions or locations.
There are also pseudo millets, but they do not belong to the grass family and have similar nutritional qualities. Example, amaranth and buckwheat.
These belong to different botanical families and are referred to as psuedocereals or not true cereals.
Several types of millets exist, each with distinct characteristics and nutritional benefits:
Major Millets
- Finger Millet (ragi/nachni): Rich in calcium, fiber and protein. Consumed in a few states of South India and some regions of Maharashtra.
- Sorghum (jowar): Gluten-free and rich in antioxidants, widely used to make flatbreads in the Indian cuisine.
- Pearl Millet (bajra): Used in Indian and African cuisines. It is rich in amino acids, fiber, minerals and vitamins.
Minor Millets
- Foxtail Millet (kakum/kangni): High in carbohydrates, provides sustained energy.
- Barnyard Millet (sama/samak): Known for its high fiber content and easy digestibility, often used to make various recipes in the Hindu fasting tradition.
- Proso Millet (chena): Rich in protein and used in various traditional dishes.
- Kodo Millet (kodra): Great substitute for rice and rich in protein, magnesium and antioxidants.
- Little Millet (kutki): A good source of B vitamins, commonly used in porridges.
- Browntop Millet (chotti kangni): Native and grown in southern parts of India, this millet variety is rich in dietary fiber, protein and iron.
Pseudo Millets
- Amaranth (rajgira/ramdana): Excellent substitute for grains and commonly used in the Hindu fasting food.
- Buckwheat (kuttu): Grown in India, Russia and China, buckwheat is a pseudocereal and rich in proteins, antioxidants and fiber.
Millets in Indian cuisine
Millets are used in various traditional Indian dishes. For instance, ragi mudde, bajra roti, jowar bhakri, khichdi and more. Here, I have also mentioned some more Millet Recipes that you can easily make at home.
In India, millets have a cultural significance and are often connected with age-old farming practices and native culinary traditions. In many regions of India, millet-based dishes are traditionally prepared during festivals and religious ceremonies.
With the rising awareness of health and nutrition, millets are increasingly being incorporated into contemporary recipes, such as millet-based salads, upma (a savory porridge), dosas (savory pancakes), and even desserts like ragi halwa.
For instance, ragi sankati or ragi mudde is a dish with cultural significance in South India, consumed as a staple food and often offered to deities during rituals.
Nutritional Benefits
- Nutrient-rich: Millets are abundant in essential nutrients, such as proteins, fiber, B vitamins, and minerals like iron, zinc, calcium, and magnesium. This makes them a highly nutritious option in the Indian diet.
- Naturally gluten-free: Being inherently gluten-free, millets are a great option for those with gluten related disorders or celiac disease.
- Low glycemic index: With a low glycemic index, millets provide a slow and steady release of sugar into the blood. This makes them particularly helpful for managing diabetes, a common condition in India.
Millet Recipes
Breakfast Ideas
Millet Idli (With Foxtail Millet)
This Millet Idli is a healthy and flavorful twist on the classic South Indian idli, incorporating foxtail millet for added nutrition. This millet has been a staple in Indian diets for centuries, especially in the southern regions, where it’s valued for its health benefits and versatility in cooking.
When used in idlis, foxtail millet brings a slightly nutty flavor and a soft, fluffy texture, making it a delectable and nutritious breakfast or snack option.
Ragi Idli (Finger Millet Idli)
Ragi Idli is a nutritious and delicious South Indian breakfast option that combines the health benefits of ragi (finger millet) with the traditional flavor of idlis.
When ragi is incorporated into idlis, it not only enhances the nutritional value but also adds a unique, slightly nutty flavor, making these steamed cakes a wholesome and satisfying start to the day.
The soft, spongy texture of the idlis pairs best with a side of coconut chutney, sambar, or tomato chutney, making for a balanced and satisfying meal.
Ragi Dosa (Finger Millet Dosa)
Ragi Dosa is a nutritious and tasty South Indian variation that has gained popularity for its health benefits and delicious taste. Made from ragi (finger millet) flour, this dosa is a wholesome alternative to the traditional rice-based dosa, offering a gluten-free and high-fiber option.
Whether you’re trying to eat healthier or simply enjoy a new variant of a classic dish, this dosa is a delicious and nourishing choice that brings the goodness of millet to your plate.
Some Healthy Options
Ragi Malt (Healthy Drink With Finger Millet Flour)
Ragi Malt is a wholesome and refreshing drink that hails from South India. Made from ragi, this traditional beverage is cherished for its cooling properties and rich nutritional profile.
Ragi Malt is particularly popular in the southern states of Karnataka, Andhra Pradesh, and Tamil Nadu, where it is often consumed as a breakfast drink or a mid-day refreshment. It is an excellent choice for those looking to boost their energy levels while enjoying a delicious and wholesome treat.
Thalipeeth (Savory Multigrain Flatbreads)
Thalipeeth is a traditional dish from Maharashtra, celebrated for its rich flavors, nutritional value, and versatility. This multi-grain flatbread is a staple in Maharashtrian households, often enjoyed as a breakfast or a hearty snack.
What makes it truly unique is its preparation, which involves using a mix of different millet flours and spices. In many families, the preparation of bhajani flour is a communal activity, passed down through generations, highlighting the cultural importance of this dish.
Sama Chawal Idli (Barnyard Millet Idli)
Sama Chawal Idli or Vrat Ki Idli is a delightful and nutritious twist on the classic South Indian idli, specially designed for those observing Hindu fasting (vrat) during Navratri, Ekadashi or other religious occasions.
Traditionally, during these fasts, grains like rice and wheat are avoided, so sama chawal (barnyard millet) becomes a popular substitute.
These idlis are a balanced blend of health, taste, and tradition, perfect for fasting days when you’re looking for something nourishing yet light. Enjoy them as a savory breakfast or a wholesome snack.
Lunch & Dinner Ideas
Bajra Roti (Pearl Millet Flatbreads)
Bajra Roti is a classic Indian flatbread crafted from bajra (pearl millet) flour, valued for its earthy taste and remarkable nutritional benefits.
Commonly found in rural regions of India, especially in Rajasthan and Gujarat, it is celebrated for its high content of fiber, protein, and vital minerals such as iron and magnesium.
This gluten-free flatbread is an excellent choice for those looking to incorporate whole grains into their diet, offering a hearty, satisfying meal that’s both healthy and delicious. It is often enjoyed with jaggery, green chilies, chutney, or baingan bharta, sarson ka saag or dal.
Jowar Roti (Sorgum Flour Flatbreads)
Jowar Roti or jolada rotti in Kannada, is a traditional flatbread made from jowar (sorghum) flour, widely cherished in Maharashtra and Karnataka. This wholesome roti is a staple in the rural diets of these regions, prized for its rustic flavor and impressive health benefits.
Known for being gluten-free and rich in fiber, protein, and essential minerals like iron and magnesium, this flatbread is an excellent choice for those seeking a nutritious alternative to wheat-based breads.
Samak Rice Pulao (Barnyard Millet Pulao)
Samak Rice Pulao is a fragrant and flavorful dish from North Indian cuisine, celebrated for its simplicity and versatility. Made from samak rice (barnyard millet), this pulao is a popular choice during fasting periods like Navratri or Ekadashi, when traditional grains are avoided.
Despite its humble ingredients, this pulao offers a delightful blend of tastes and textures, making it a nutritious and satisfying meal for any occasion.
Bajre Ki Khichdi (Pearl Millet Khichdi)
Bajre ki Khichdi is a traditional North Indian dish that beautifully marries simplicity with nourishment. Made from bajra (pearl millet) and a medley of spices, this hearty dish is particularly popular in the states of Rajasthan and Haryana.
Known for its rustic flavor and wholesome ingredients, it is not just a comfort food but also a nutritional powerhouse, perfect for cold winter months when the body needs extra warmth and energy.
Ragi Mudde (Finger Millet Balls)
Ragi Mudde is a beloved traditional dish from South India, particularly popular in the states of Karnataka and Andhra Pradesh. Made from ragi flour, this humble yet nutritious dish is a staple in rural households, offering a hearty and filling meal that has sustained generations.
It has also been a part of the daily diet in rural areas for centuries, often associated with the hardworking farming community. The dish is revered for its simplicity, requiring just a few ingredients, and its incredible health benefits, making it a perfect blend of taste and nutrition.
More To Choose From
Samvat Rice Khichdi (Barnyard Millet Khichdi)
Samvat Rice Khichdi is a cherished dish from North India, particularly popular during fasting periods such as Navratri. Made from samvat rice, this light yet nourishing khichdi is a perfect blend of simplicity and flavor.
It’s a go-to meal for those observing fasts, offering a wholesome option that aligns with dietary restrictions. Samvat rice, being a millet, is considered a ‘pseudo-cereal’ and is permitted during these periods. This dish embodies the spirit of fasting by offering nourishment without compromising on flavor or tradition.
Ragi Roti (Finger Millet Flatbread)
This Ragi Roti is a simple and nutritious flatbread made using the wholesome goodness of finger millet flour. This gluten-free roti is simple to make and loaded with essential nutrients, making it a great option for a healthy, balanced meal.
It goes perfectly with yogurt, pickles, or a basic vegetable curry. With only five ingredients, this roti is a fast and nutritious choice that’s ideal for a busy lifestyle.
Rajgira Paratha (Amaranth Flour Flatbread)
Rajgira Paratha is a nutritious and flavorful flatbread made from rajgira (amaranth) flour, a popular choice during fasting periods like Navratri in North India. This gluten-free paratha is not just for fasting; it’s also a healthy addition to everyday meals, offering a rich source of nutrients while being light and easy to digest.
Beyond fasting, it’s also a dish that reflects the ingenuity of Indian cooking, where dietary restrictions are met with creativity and flavor.
Rajgira Kadhi (Amaranth Flour Yogurt Sauce)
Rajgira Kadhi or Vrat Ki Kadhi is a comforting, gluten-free, and fasting-friendly dish made with rajgira (amaranth) flour and curd. Unlike traditional kadhi, which uses gram flour, this variation substitutes rajgira flour to make it suitable for religious fasts when grains and legumes are avoided.
This vrat-friendly kadhi has a smooth, slightly nutty flavor and is both light on the stomach and rich in nutrients, making it perfect for fasting days. It is a wonderful, healthy, and flavorful alternative to classic kadhi, bringing both comfort and nourishment to your fasting meals.
Rajgira Puri (Amaranth Flour Fried Bread)
Rajgira Puri is a gluten-free and vegan flatbread made from rajgira (amaranth) flour, making it an ideal choice for those following gluten-free diets or observing Hindu fasting (vrat) when grains are avoided.
Rajgira flour, derived from amaranth seeds, is rich in protein, fiber, and essential nutrients, offering a healthy, energizing twist to traditional puris. These puris are light yet filling, with a crispy exterior and a soft, fluffy interior, perfect for fasting or as a unique gluten-free option for any meal.
Kuttu Khichdi (Savory Buckwheat)
Kuttu Khichdi is a gluten-free, nutritious, and fasting-friendly dish made from kuttu (buckwheat) and often combined with vegetables like potatoes and peanuts for added flavor and texture.
In my recipe, I have not added these. Ideal for fasting days, especially during Navratri, this khichdi is both light and energizing, making it an excellent choice for those looking for a hearty yet easy-to-digest meal. The dish is flavorful, wholesome, and perfect for fasting days when you’re craving something simple yet satisfying.
Kuttu Ki Puri (Buckwheat Flour Fried Bread)
Kuttu Ki Puri or Vrat Ki Poori is a crispy, gluten-free, and fasting-friendly Indian bread made with kuttu (buckwheat) flour. Popular during fasting periods like Navratri, this puri is made without any grains or gluten, yet offers a rich, earthy flavor and satisfying crunch.
It has an earthy, nutty flavor from the buckwheat flour, with a delicate crispiness on the outside and a soft, tender interior. It pairs beautifully with vrat-friendly curries or curd-based dishes and adds a comforting, crispy element to any fasting meal.
Kuttu Ka Paratha (Buckwheat Flour Flatbread)
Kuttu Ka Paratha is a delicious and gluten-free Indian flatbread made with kuttu (buckwheat) flour. Commonly enjoyed during fasting periods like Navratri, this paratha is also a great option for anyone following a gluten-free diet.
With a slightly nutty flavor and a soft, pliable texture, this paratha pairs wonderfully with fasting-friendly curries or curd-based side dishes. Whether you’re fasting or simply looking for a gluten-free alternative, this paratha is a wholesome, flavorful choice that’s versatile and easy to make.
Thepla (Spiced Multigrain Fenugreek Flatbreads)
Thepla is a popular Gujarati flatbread that serves as a delicious and nutritious snack or meal. In my recipe, I have also added a combination of some millet flours to make it healthier.
Known for its mildly spicy, slightly bitter, and earthy taste, it is loved across India and is particularly cherished in Gujarati households for its versatility and ease of storage.
Made with fresh fenugreek leaves (methi), whole wheat flour, gram flour, and a mix of spices, it can be enjoyed for breakfast, taken along for travel, or served as a light lunch or dinner.
Millet Sweets
Ragi Kheer (Finger Millet Flour Kheer)
Ragi Kheer is a delightful and nutritious South Indian dessert made from ragi (finger millet) flour, a superfood known for its high calcium, iron, and fiber content. This creamy, sweet dish offers a unique twist on the traditional kheer, combining the goodness of ragi with the rich, comforting flavors of milk, cardamom, saffron and nuts.
Often enjoyed during festivals or as a wholesome dessert, this dessert is a perfect blend of taste and health, making it a favorite among those looking to indulge without compromising on nutrition.
Ragi Halwa (Finger Millet Sweet)
Ragi Halwa or Nachni Halwa is a wholesome, gluten-free dessert made from ragi (finger millet) flour. Packed with nutrients like calcium, iron, and fiber, ragi halwa is both nourishing and satisfying. Its rich, nutty flavor combined with the sweetness of sugar makes it an ideal treat for those seeking a comforting dessert.
The halwa is soft and slightly gooey, melting in your mouth with each bite. It is a perfect treat or a festive dessert with a wholesome twist, making it a guilt-free delight enjoyed by all ages.
Ragi Laddu (Finger Millet Balls)
Ragi Laddu, also known as Nachni Ladoo, is a nutritious and gluten-free Indian dessert prepared using ragi (finger millet) flour, jaggery, and ghee. Rich in calcium, fiber, and iron, these millet laddus are both tasty and healthful.
With a unique nutty and earthy taste from the roasted ragi flour, balanced by the warm sweetness of jaggery and the rich, buttery flavor of ghee, this dish is ideal for anyone looking for a wholesome snack that satisfies a sweet craving while providing a boost of energy and nutrition.
Rajgira Kheer (Amaranth Kheer)
Rajgira Kheer is a delightful and nutritious dessert from North India, often prepared during religious fasts or vrats. Made from rajgira grains, this creamy and rich kheer is not only delicious but also packed with health benefits.
Rajgira, known for its high protein content and gluten-free nature, transforms this simple dessert into a wholesome treat that’s perfect for special occasions or when you’re looking for a light yet satisfying sweet dish.
Quinoa!
Here are is one more recipe, which technically is not a millet. But still is worth an include in this list of nutritious recipes. You must try this one as well.
Quinoa Upma (Savory Quinoa)
Vegan Quinoa Upma is a modern twist on the traditional South Indian upma, replacing semolina with protein-rich quinoa to make it gluten-free, high in fiber, and suitable for vegan diets.
Packed with colorful vegetables and lightly spiced, this dish is both hearty and nourishing. Each spoonful is a delightful mix of fluffy quinoa, crunchy vegetables, and fragrant spices. It’s perfect for breakfast, a quick lunch, or even a light dinner, offering a wholesome meal that’s flavorful and filling.
