38 Healthy Whole Grain Recipes to Add Extra Nutrients to Mealtime

If you’re in a healthy side dish rut, skip the usual steamed brown rice and opt for one of these whole grains instead. From buckwheat to farro to quinoa there are a ton of options to choose from, and they’re all versatile, easy-to-cook and packed with nutrients. Want to try one of our favorites? This is the recipe you should start with. Kasha is a form of buckwheat that’s been toasted, which gives it a warm, nutty flavor. Don’t be fooled by the name; buckwheat doesn’t actually contain any wheat, which means it’s the perfect grain option for gluten-free eaters. Hazelnuts, feta and parsley add tons of flavor to this light and delicious salad.

This egg roll fried brown rice is a healthy whole grain twist on takeout, loaded with veggies and savory flavor in every bite.

This summery kale and quinoa salad is a fresh, wholesome dish bursting with bright flavors and nutrient-rich whole grains.

If you’re tired of using the same old grains, try swapping in some spelt for toothsome texture. Spelt is a member of the wheat family and can be used interchangeably with wheat berries, although spelt is slightly milder in flavor. In this recipe, tender, plump spelt perfectly soaks up the bold cajun flavors.

Khorasan wheat (also known as kamut) has long, plump golden grains that are larger than other wheat varieties. It’s chewy and buttery, which makes it a satisfying addition to soups and salads, but we think it works perfectly with a simple marinara in this recipe. It’s packed with protein, vitamin E and tons of fiber, too.

These waffles are light but also crispy on the outside from just a touch of oil and a yeasted batter with buttermilk. Oats and whole wheat pastry flour make a heartier, healthier waffle that’s delicately light and fluffy. They taste delicious when served with fruit, yogurt or syrup.

Barley can be found in two forms; quick-cooking pearled barley or denser, healthier hulled barley. This pilaf recipe is an easy way to enjoy the nutty, chewy hulled version. Ready in just one hour and requiring less than 10 ingredients, it’s a hearty and flavorful side dish that’s perfect for a variety of dinner dishes.

This light and bright salad makes a perfect side dish, but it can be enjoyed all on its own, too. Chopped walnuts help add nutty flavor and crunchy texture, while tart cherries add bright and bold pops of fruity sweetness. Chopped parsley and scallions help add even more fresh, herbal flavor.

Pizza-lovers know how hard it can be to resist a fresh pizza, regardless of how unhealthy it might be. That’s why we love this healthier homemade pizza recipe; it lets you enjoy the melty texture and savory flavor of pizza while skipping some of the calories and fat. Thanks to whole-grain pizza dough and thinly-sliced salami, it’s a healthy swap that tastes just like the real thing.

Risotto is a super hearty dish that’s more versatile than you might think. Instead of arborio rice, try a combination of barley and rice to make a healthier version that’s packed with extra fiber. This recipe is packed with vegetables like asparagus and mushrooms and herbs like chives. Cream cheese and parmesan cheese help it melt in your mouth with cheesy, creamy goodness.

These whole-wheat muffins are lower in fat than regular muffins, partly thanks to the addition of reduced-fat sour cream. They’re also packed with fiber thanks to the bran flakes. Sour cream helps add extra moisture and tender texture to every bite.

Eating whole grain bread is a great way to add extra fiber to your diet, so we love this tasty side dish that pairs perfectly with pasta, salad or soup. Roasted garlic, olive oil and herbs combine to make a zesty topping that makes the whole grain bread even more irresistible. Bake until just browned and bubbly then serve in thick slices.

This wheat berry salad is super chewy and dense, with bites of soft, fluffy basmati rice tossed in between. Curry powder adds bright, bold flavor, and coconut milk helps cool it down while adding silky, creamy texture. Before serving, stir in cilantro, lemon juice and cashews for extra flavor, crunch and freshness.

Farro is a dense and chewy whole grain that’s most commonly found in Italian cuisine. We love this recipe that combines nutty farro with toasted pieces of pasta and tons of chopped herbs. It’s a filling side dish that’s perfect for pairing with roast chicken or hearty meatballs.

Whole-wheat pastry flour is the key ingredient in these sweet, spice-scented scones that are packed with fiber. It's milled from a softer wheat than is used in regular whole-wheat flour, which results in tender, lighter baked goods that are fluffy and airy. Ready in just one hour, these scones are perfect for a weekend or holiday brunch.

If you’re serving a crowd, try opting for one big pancake rather than making batches of individual pancakes. The high-fiber, low-fat dish can be made in one pan and baked in the oven. A dusting of confectioner’s sugar or a drizzle of maple syrup is the only topping you need to serve up this warm and inviting breakfast.

Say goodbye to mushy porridge, this version is packed with texture from varying whole grains. This recipe features rice, oats, farro and farina, all of which get combined in a rice cooker with an orange peel, cinnamon stick and sugar. The best part? The rice cooker lets you set a desired time, so you can have a warm bowl of porridge ready for you when you wake up.

This soup is packed with fiber, thanks to the quinoa and the whole-wheat dumplings. Pro tip? Try opting for red or black quinoa instead of white. It holds its shape better than the white version and adds a pop of color. Serve with a sprinkle of chopped parsley.

Cooked quinoa is really mild in flavor, so mixing it with bold, savory flavors like soy sauce is a great way to punch it up with extra umami. This recipe pairs seasoned quinoa with sauteed mushrooms, scallions and snow peas for an easy side dish that’s packed with protein.

Most people don’t think of the word “healthy” when making chocolate chip cookies, but if you add the right ingredients, the tasty treat can be nutritious, too. Instead of regular butter, this recipe uses apple butter for extra moisture and fewer fats. Oats add extra fiber and toothsome texture to every bite.

This delicate grain can be served in a variety of ways, but this recipe uses the toasted version as a base for tabbouleh. Parsley, cucumbers, tomatoes, radishes and scallions dress up the tabbouleh with fresh flavor and crunchy texture. The best part? Millet is gluten-free, making it a fantastic side dish when you’re trying to accommodate different dietary restrictions.

Store-bought energy bars can be packed with added sugar, so making your own at home can be a great way to skip out on unnecessary calories. This version combines oats, bran cereal, walnuts, figs, dry milk and ginger in a blender until chopped, which then gets tossed with eggs and honey to bind it all together. Just bake in the oven until gently browned, about 20 minutes, and serve right away or save at room temperature for up to three days.

This hearty dish makes the perfect side. It’s warm and inviting thanks to the addition of chopped bacon and hulled barley, which is dense, chewy and nutty. Lemon and dill help add vibrant flavor to every bite.

Though you might think of oats as being strictly sweet, they’re fantastic in savory dishes as well. Risotto is the perfect time to put them to use. While it’s typically made with arborio rice cooked al dente, oats can make for a healthy swap. This hearty dish is perfect when served with grilled salmon or shrimp.

Pancakes are a breakfast-time favorite, whether it’s a regular Saturday morning or a special occasion. This healthier version is made from whole wheat flavor, low fat buttermilk and non fat milk. Apples add extra sweetness, texture and nutrients.

If you’re looking for a chewier, crispier vegan burger, try these chili bean and bulgur burgers. They’re packed with fiber and flavor from chili powder, cumin, cayenne powder and lime zest. Drizzle with homemade sour cream sauce, a sprinkle of cheddar cheese and chopped scallions before serving.

Rice lovers know that brown rice is a heartier, healthier alternative to white rice, and it doesn’t get as mushy when making fried rice. The whole grain plays a starring role in this mushroom and kimchi brown rice recipe that’s packed with flavor from garlic, ginger, soy sauce and scallions. It’s hearty and healthy, so it can be enjoyed on its own or with grilled chicken or shrimp on top.

These super chewy-crispy cookies are made with whole grains for added fiber as well as applesauce to replace some of the fat. They’re crisp and light, which means they’re perfect for dunking in a cold glass of milk. This recipe yields about 30 cookies so it’s perfect for a party or holiday.

Farro is toothsome, chewy and nutty, so it’s one of the best grains to make if you’re looking for a hearty side dish. This fun stir-fry recipe uses farro in place of rice, and it’s packed with vegetables like carrots, peas and bean sprouts. Soy sauce, sesame oil, ginger and garlic add bold, umami-packed flavor with the perfect amount of heat.

Meatloaf is a super versatile dish, and the style of the dish makes it easy to load in (and hide!) extra vegetables or nutrients. This recipe packs in parboiled bulgar-wheat kernels that help add fiber. Mediterranean-inspired spices and toasted onion paste add a complex flavor that’s a fun twist on the traditional meatloaf recipe.

Looking for a meat-free meal that can be ready in under an hour? These delicious flatbreads get smeared with hummus, then piled high with arugula, goat cheese and almonds. Whether you opt for store-bought hummus or homemade, these hearty, healthy flatbreads are packed with tangy, peppery flavor in every bite.

This easy dish is packed with protein and whole grains, and it can be made all in one pan. Chicken thighs are a fantastic option to use when making a one pot meal because they stay moist and tender without drying out (like breasts often do). The zest and juice of two oranges is the secret to bright, tangy citrus flavor. Top with fresh mint and toasted pine nuts for even more complex flavor.

Freekeh is a toasted and cracked wheat that’s commonly found in North African and Middle Eastern cuisine. It has a mildly smokey flavor and is a fantastic source of fiber and protein. It can be served warm or at room temperature, and this tasty dish can even be served chilled. Serve with an extra squeeze of lemon and a handful of chopped parsley.

This easy-to-make salad is packed with fiber (thanks to the quinoa) and flavor. We love the combination of sweetness from the apricots, tanginess from the goat cheese, and pepperiness from the arugula. The soft and creamy goat cheese is the perfect topping.

Whole wheat pasta is dense and chewy, and it’s a great way to add extra fiber to your diet. Ready in just 45 minutes, it’s packed with vegetables like cauliflower and shallots along with flavor from garlic, capers, golden raisins, pine nuts and fresh herbs. Serve with a sprinkle of pecorino romano cheese.