How to Cook Whole Grains Perfectly Every Time

Learn the best techniques for cooking whole grains, tailored to each grain’s texture and cooking needs.

Why Cook Whole Grains

Whole grains are not just for grinding into flour. Cooked intact, they make satisfying mains, hearty side dishes, additions to salads and soups, or flavorful stuffing for vegetables and poultry.

Beyond taste and texture, whole grains are nutrient-dense. They provide fiber, plant-based protein, B vitamins, antioxidants, and essential minerals such as iron, zinc, copper, and magnesium. Research links whole-grain consumption to reduced risk of obesity, type 2 diabetes, heart disease, and certain cancers.

Three Methods for Cooking Whole Grains

Choosing the right cooking method ensures consistent, tasty results. The three primary approaches are:

• Pasta Method
• Absorption Method
• Pilaf Method

Firm, dense grains generally do best with the Pasta Method—cooked in abundant boiling water—while more tender grains cook well with the Absorption Method. The Pilaf Method is a variation of Absorption: grains are toasted first to develop flavor, then finished by absorption.

Pasta Method for Cooking Grains

The Pasta Method mirrors how you cook pasta: plenty of boiling water, stirring occasionally, then draining. A common guideline is 8 cups of boiling water per 1 cup of uncooked firm grain. Salt the water if desired.

Firm whole grains that benefit from this method include (with typical cooking times):

• Cracked Wheat: 15–20 minutes
• Einkorn: 30–40 minutes
• Emmer (Farro): 15–20 minutes
• Kamut: 40–60 minutes
• Hard Wheat Berries: 45–60 minutes
• Oat Groats: about 30 minutes
• Rye Berries: 50–60 minutes
• Soft Wheat Berries: 30–45 minutes
• Spelt: 45–50 minutes

Test grains near the shorter end of the time range. You want them tender and chewy—not mushy—akin to al dente pasta. While some packaging suggests absorption cooking, firm grains often cook more evenly and predictably with the Pasta Method.

A Note About Oat Groats

Oat Groats are versatile and can be used as savory or sweet dishes. Cooked oat groats tossed with butter and salt make a savory base for soups or salads, and they can also be prepared into creamy soaked oatmeal for breakfast.

Absorption Method for Cooking Grains

The Absorption Method measures grain and liquid so the grain cooks as it absorbs the water—similar to how you cook rice. Bring the liquid to a boil, stir in the grain, cover, reduce to low heat, and simmer until the liquid is absorbed. After cooking, let the pot rest covered for five minutes, then fluff with a fork.

Some tender grains are first toasted (Pilaf Method) to enhance flavor, then finished by absorption. Typical ratios and times for one cup of grain:

• Amaranth: 1½ cups water, 20 minutes
• Buckwheat: 1¾ cups water, 20 minutes
• Bulgur wheat: 2 cups water, 10 minutes
• Millet: 3 cups water, 30 minutes
• Quinoa: 2 cups water, 15 minutes

Broths to Use for the Absorption Method

Water is not your only option. Use chicken, beef, pork, or vegetable broth, or flavor the cooking liquid with citrus, tomato, herbs, or spices to boost the grain’s taste.

Pilaf Method for Cooking Grains

The Pilaf Method begins by toasting the grain—dry or in fat—to deepen flavor. After toasting, add the measured liquid and finish by the Absorption Method. Toasting makes many tender grains more flavorful.

Note: Bulgur is pre-steamed and partially processed, so toasting before absorption can cause a gummy texture. Skip toasting for Bulgur and use the Absorption Method directly.

How to Shorten Cooking Times

Soaking grains overnight reduces cooking times significantly. Soaked firm grains can cut about 20 minutes off cooking time, while soaked tender grains often cook in just minutes.

Other Benefits of Soaking Grains

Soaking improves digestibility and reduces phytic acid, which can bind some minerals and limit absorption. Soaking doesn’t remove all phytic acid—so you still get its antioxidant benefits—while making more minerals available for absorption.

More Whole Grain Videos

For more guidance on which grains to store, how to store them, and how to mill your own flour, explore the following resources and videos.

Grand Teton Ancient Grains

Grind Your Own Flour with the Mockmill

If you mill your own flour, the Mockmill is an affordable, German-made electric stone grain mill with settings from fine to coarse. It’s a practical option for making fresh flour at home.

Download Your Free 36-Page Pantry List

Download a comprehensive Traditional Foods Pantry List that includes recipes, videos, and helpful articles to build a well-stocked pantry.

Join the Traditional Foods Kitchen Academy

For more in-depth traditional foods content, consider joining the Traditional Foods Kitchen Academy, a membership community with exclusive videos and member perks.

Kitchen Academy Videos

See all →

Baking with Whole Grains: The Maslin Method, Grain Mills, and America’s Bread Basket

Explore whole grain baking with the Maslin Method, fresh-milled flour, and heritage wheats.

A Sweet Season of Celebration and New Beginnings with The Maslin Method Baking School Series

A look at a book tour and the launch of The Maslin Method Baking School for traditional baking.

Why We Should Incorporate Mackerel Into Our Diet

Ideas for easy and nourishing ways to enjoy mackerel.

Shop for items used in this blog post or video

Favorite Whole Grains

• Einkorn Berries
• Spelt Berries
• Kamut Berries
• Whole Wheat Berries
• White Whole Wheat Berries
• Rye Berries
• Oat Groats

Favorite Kitchen Supplies

• Favorite Aprons
• Spice Grinder
• Countertop Burner
• Handheld Vacuum Sealing System
• Vacuum Lids
• Whisk
• Silica Gel Packets
• Cast Iron Dutch Oven
• 8-Quart Slow-Cooker
• Fat Separator
• Flour Sack Towels
• pH Strips

Recommended Reading

• The Modern Pioneer Cookbook
• The Modern Pioneer Pantry
• Nourishing Traditions
• Einkorn: Recipes for Nature’s Original Wheat
• Baking with Whole Grains: Recipes, Tips, and Tricks
• Essential Eating Sprouted Baking