18 Delicious Wheat Berry Recipes for Healthy Eating

Just when you thought whole grains couldn’t get any more versatile, wheat berries come along to prove you wrong! Packed with nutrients and a delightfully chewy texture, these tiny powerhouses are the star of our roundup. Whether you’re craving a hearty salad, a comforting bowl of porridge, or something entirely unexpected, we’ve got 18 mouthwatering recipes that’ll make healthy eating anything but boring. Dive in and discover your new favorite dish!

Wheat Berry Salad with Feta and Mint

Yield a refreshing and hearty salad that’s perfect for summer picnics or a quick lunch. Wheat berries bring a chewy texture, while feta and mint add a bright, tangy kick.

Ingredients

– 1 cup wheat berries, rinsed
– 3 cups water
– A big handful of fresh mint leaves, chopped
– 1/2 cup crumbled feta cheese
– A couple of tablespoons of olive oil
– A splash of lemon juice
– Salt to taste

Instructions

1. In a medium saucepan, combine wheat berries and water. Bring to a boil over high heat.
2. Once boiling, reduce heat to low, cover, and simmer for 45 minutes or until wheat berries are tender but still chewy. Tip: No peeking! Keeping the lid on ensures even cooking.
3. Drain any excess water and let the wheat berries cool to room temperature.
4. In a large bowl, toss the cooled wheat berries with chopped mint, crumbled feta, olive oil, and lemon juice. Tip: Add the olive oil first to coat the wheat berries evenly before adding other ingredients.
5. Season with salt to taste and give it one final gentle toss. Tip: For the best flavor, let the salad sit for 10 minutes before serving to allow the flavors to meld.
Kick back and enjoy the contrast of textures and flavors in this salad. Serve it over a bed of greens for an extra crunch or alongside grilled chicken for a protein-packed meal.

Hearty Wheat Berry and Mushroom Soup

Dive into a bowl of comfort with this hearty wheat berry and mushroom soup, perfect for those chilly evenings when you crave something wholesome and satisfying.

Ingredients

• 1 cup wheat berries, rinsed
• 2 tbsp olive oil
• a couple of garlic cloves, minced
• 1 medium onion, diced
• 8 oz mushrooms, sliced
• 4 cups vegetable broth
• a splash of soy sauce
• 1 tsp thyme
• salt and pepper, just enough to season

Instructions

1. In a large pot, heat olive oil over medium heat. Add garlic and onion, sauté until translucent, about 5 minutes.
2. Throw in the mushrooms, cook until they release their juices and start to brown, roughly 8 minutes. Tip: Don’t crowd the mushrooms to ensure they brown nicely.
3. Add wheat berries, vegetable broth, soy sauce, and thyme. Bring to a boil.
4. Reduce heat to low, cover, and simmer for 45 minutes, or until wheat berries are tender. Tip: Stir occasionally to prevent sticking.
5. Season with salt and pepper. Tip: Taste as you go to adjust seasoning perfectly.

Brimming with earthy flavors and a satisfying chew from the wheat berries, this soup pairs wonderfully with a slice of crusty bread for dipping. Try topping it with a dollop of sour cream for an extra layer of richness.

Wheat Berry Breakfast Bowl with Honey and Almonds

Perfect for a hearty start, this wheat berry bowl combines chewy grains with sweet honey and crunchy almonds. It’s a simple, nutritious option that keeps you full for hours.

Ingredients

• 1 cup wheat berries
• 3 cups water
• A pinch of salt
• 2 tbsp honey
• A handful of almonds, roughly chopped
• A splash of almond milk

Instructions

1. Rinse the wheat berries under cold water to remove any debris.
2. In a medium pot, combine the wheat berries, water, and a pinch of salt. Bring to a boil over high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 45 minutes, or until the wheat berries are tender but still chewy. Tip: Stir occasionally to prevent sticking.
4. Drain any excess water and let the wheat berries cool slightly.
5. Transfer the wheat berries to a bowl. Drizzle with honey and sprinkle with chopped almonds.
6. Add a splash of almond milk for creaminess. Tip: Adjust the amount based on your preference for texture.
7. Mix everything together gently. Tip: For extra flavor, toast the almonds before adding them.

Hearty and satisfying, this bowl offers a delightful mix of textures and flavors. Serve it warm for a comforting breakfast or cold as a refreshing summer meal.

Spicy Wheat Berry Chili with Black Beans

Vegan or not, this Spicy Wheat Berry Chili with Black Beans is a hearty dish that packs a punch. Perfect for meal prep or a cozy night in.

Ingredients

• 1 cup wheat berries, soaked overnight
• 2 cans black beans, drained and rinsed
• A couple of tablespoons olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 1 bell pepper, chopped
• 2 jalapeños, seeded and diced
• A splash of vegetable broth
• 2 tbsp chili powder
• 1 tsp cumin
• 1 can diced tomatoes
• Salt to your liking

Instructions

1. Drain the soaked wheat berries and rinse under cold water.
2. In a large pot, heat olive oil over medium heat. Add onion, garlic, bell pepper, and jalapeños. Cook until soft, about 5 minutes.
3. Tip: Soaking wheat berries overnight cuts cooking time in half.
4. Add the wheat berries to the pot with vegetable broth. Bring to a boil, then simmer for 30 minutes.
5. Stir in black beans, chili powder, cumin, and diced tomatoes. Simmer for another 20 minutes.
6. Tip: For extra depth, toast the chili powder and cumin in a dry pan before adding.
7. Season with salt. Let the chili sit for 10 minutes off the heat to thicken.
8. Tip: The chili tastes even better the next day as flavors meld.

Bold flavors and a chewy texture make this chili stand out. Serve with avocado slices or over baked sweet potatoes for a twist.

Wheat Berry and Kale Stuffed Peppers

You’ve probably tried stuffed peppers before, but this wheat berry and kale version brings a hearty, nutty twist to the classic.

Ingredients

• 4 large bell peppers, any color
• A couple of cups of cooked wheat berries
• A big handful of kale, chopped
• 1 cup of shredded mozzarella
• A splash of olive oil
• 2 cloves of garlic, minced
• A pinch of salt and pepper

Instructions

1. Preheat your oven to 375°F.
2. Cut the tops off the bell peppers and remove the seeds. Tip: Save the tops for a colorful garnish.
3. In a pan, heat a splash of olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 30 seconds.
4. Throw in the chopped kale and cook until just wilted, another 2 minutes. Tip: Don’t overcook the kale to keep its vibrant color.
5. Mix the cooked wheat berries and kale together in a bowl. Season with a pinch of salt and pepper.
6. Stuff each bell pepper with the wheat berry and kale mixture, then top with shredded mozzarella.
7. Place the stuffed peppers in a baking dish and bake for 25 minutes, or until the peppers are tender and the cheese is bubbly. Tip: For a crispier top, broil for the last 2 minutes.

Zesty and wholesome, these stuffed peppers offer a satisfying crunch with every bite. Serve them atop a bed of greens for an extra pop of color and freshness.

Warm Wheat Berry and Roasted Vegetable Salad

Vibrant and hearty, this salad combines chewy wheat berries with caramelized roasted veggies for a satisfying meal. Perfect for meal prep or a cozy dinner.

Ingredients

• 1 cup wheat berries
• 2 cups water
• a couple of cups of mixed vegetables (think carrots, bell peppers, and zucchini), chopped
• a splash of olive oil
• a pinch of salt and pepper
• a handful of fresh parsley, chopped
• a drizzle of balsamic vinegar

Instructions

1. Preheat your oven to 400°F.
2. Rinse the wheat berries under cold water, then combine with 2 cups of water in a pot. Bring to a boil, then simmer covered for 45 minutes until tender. Tip: No peeking! Keep the lid on to ensure even cooking.
3. Toss the chopped veggies with olive oil, salt, and pepper. Spread on a baking sheet. Roast for 25 minutes, stirring halfway, until edges are crispy. Tip: Crowding the pan steams the veggies—give them space to roast properly.
4. Drain any remaining water from the wheat berries and let them cool slightly.
5. In a large bowl, mix the wheat berries, roasted veggies, and parsley. Drizzle with balsamic vinegar. Tip: The vinegar adds a bright contrast to the earthy flavors—don’t skip it!

Unbelievably textured with a mix of soft, chewy, and crispy bites, this salad shines with minimal effort. Try topping it with crumbled feta for a salty kick.

Wheat Berry Pilaf with Herbs and Lemon

Just when you thought your grain game couldn’t get any better, this Wheat Berry Pilaf with Herbs and Lemon comes along. It’s hearty, zesty, and packed with flavor.

Ingredients

• 1 cup wheat berries
• 2 cups water
• A splash of olive oil
• A couple of garlic cloves, minced
• 1 lemon, zested and juiced
• A handful of fresh parsley, chopped
• A few sprigs of fresh dill, chopped
• Salt to your liking

Instructions

1. Rinse the wheat berries under cold water until the water runs clear.
2. In a medium pot, bring the water to a boil. Add the wheat berries, reduce heat to low, cover, and simmer for 45 minutes or until tender. Tip: No peeking! Keeping the lid on ensures even cooking.
3. Drain any excess water and let the wheat berries cool slightly.
4. Heat a splash of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. Tip: Don’t let the garlic brown or it’ll turn bitter.
5. Add the cooked wheat berries to the skillet. Stir in the lemon zest, lemon juice, parsley, dill, and salt. Cook for another 2 minutes, stirring occasionally. Tip: Fresh herbs add the best flavor, so add them last to keep them vibrant.
6. Remove from heat and let it sit for a couple of minutes before serving.

Ready to serve, this pilaf boasts a chewy texture with a bright, herby kick. Perfect as a side or toss in some roasted veggies for a hearty main.

Wheat Berry and Apple Cinnamon Porridge

Let’s dive into a hearty breakfast that’s both nutritious and comforting. This Wheat Berry and Apple Cinnamon Porridge is a game-changer for chilly mornings.

Ingredients

• 1 cup of wheat berries
• 2 cups of water
• a splash of milk (your choice)
• 1 apple, diced
• a couple of cinnamon sticks
• a drizzle of honey
• a pinch of salt

Instructions

1. Rinse the wheat berries under cold water until the water runs clear.
2. In a medium pot, combine the wheat berries and water. Bring to a boil over high heat.
3. Reduce heat to low, cover, and simmer for 45 minutes, or until the wheat berries are tender. Tip: Stir occasionally to prevent sticking.
4. While the wheat berries cook, heat a small pan over medium heat. Add the diced apple and cinnamon sticks. Cook for 5 minutes, until the apples soften. Tip: No need to add oil; the apples’ natural sugars will caramelize.
5. Once the wheat berries are done, stir in the milk, cooked apples, and a pinch of salt. Cook for another 2 minutes to warm through.
6. Remove from heat. Discard the cinnamon sticks. Tip: For extra flavor, let the porridge sit covered for 5 minutes before serving.
7. Drizzle with honey before serving.

Comforting and creamy, this porridge pairs the chewiness of wheat berries with the sweetness of apples. Try topping it with a handful of nuts for added crunch.

Savory Wheat Berry and Sausage Skillet

Every now and then, you need a hearty dish that’s both nutritious and satisfying. This savory wheat berry and sausage skillet hits the spot with minimal fuss.

Ingredients

• 1 cup wheat berries, soaked overnight
• 2 links of Italian sausage, casings removed
• A splash of olive oil
• 1 small onion, diced
• A couple of garlic cloves, minced
• 1 bell pepper, chopped
• 2 cups chicken broth
• A pinch of salt and pepper
• A handful of fresh parsley, chopped

Instructions

1. Heat a splash of olive oil in a large skillet over medium heat.
2. Add the sausage, breaking it apart with a spoon. Cook until browned, about 5 minutes.
3. Toss in the onion, garlic, and bell pepper. Sauté until soft, about 3 minutes.
4. Drain the wheat berries and add them to the skillet. Stir to combine.
5. Pour in the chicken broth. Bring to a boil, then reduce heat to low.
6. Cover and simmer for 45 minutes, or until wheat berries are tender. Stir occasionally to prevent sticking.
7. Season with a pinch of salt and pepper. Mix in the fresh parsley before serving.

You’ll love the chewy texture of the wheat berries against the savory sausage. Try topping with a fried egg for a breakfast twist.

Wheat Berry and Blueberry Smoothie Bowl

Perfect for a quick, nutritious start, this smoothie bowl combines hearty wheat berries with sweet blueberries for a satisfying meal.

Ingredients

• 1 cup cooked wheat berries, cooled
• 1/2 cup frozen blueberries
• 1/2 banana, sliced
• 1/2 cup almond milk
• a splash of vanilla extract
• a couple of ice cubes
• 1 tbsp honey
• a sprinkle of chia seeds

Instructions

1. In a blender, combine the cooked wheat berries, frozen blueberries, banana slices, almond milk, vanilla extract, and ice cubes.
2. Blend on high for 45 seconds, or until the mixture is smooth and creamy. Tip: If it’s too thick, add a splash more almond milk.
3. Pour the smoothie into a bowl. Drizzle honey on top for sweetness. Tip: Adjust the amount of honey based on your preference.
4. Sprinkle chia seeds over the smoothie bowl for an extra nutrient boost. Tip: Let it sit for a minute to allow the chia seeds to soften slightly.

Delightfully creamy with a slight chew from the wheat berries, this bowl is a texture lover’s dream. Serve it with a side of toasted nuts for an added crunch.

Wheat Berry Risotto with Parmesan and Peas

Here’s a hearty dish that’s as nutritious as it is comforting. Wheat Berry Risotto with Parmesan and Peas brings a wholesome twist to the classic.

Ingredients

• 1 cup wheat berries
• 4 cups chicken or vegetable broth
• 1 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup frozen peas
• 1/2 cup grated Parmesan cheese
• A splash of white wine (optional)
• Salt and pepper to season

Instructions

1. Rinse the wheat berries under cold water. Drain well.
2. In a medium pot, bring the broth to a simmer over medium heat. Keep it warm.
3. Heat olive oil in a large skillet over medium heat. Add onion and garlic. Cook until soft, about 5 minutes.
4. Add the wheat berries to the skillet. Stir to coat with oil. Toast for 2 minutes.
5. Pour in a splash of white wine if using. Stir until absorbed.
6. Begin adding the warm broth, one ladle at a time. Stir frequently. Wait until each addition is absorbed before adding more.
7. After about 45 minutes, the wheat berries should be tender but chewy. Add the peas and cook for another 5 minutes.
8. Remove from heat. Stir in Parmesan cheese. Season with salt and pepper.

Perfectly creamy with a nutty bite, this risotto is a textural delight. Serve it with a drizzle of olive oil and extra Parmesan for a gourmet touch.

Wheat Berry and Spinach Stuffed Chicken

Unbelievably simple yet packed with flavor, this dish combines tender chicken with the hearty texture of wheat berries and the freshness of spinach. Perfect for a weeknight dinner that feels anything but ordinary.

Ingredients

• 2 boneless, skinless chicken breasts
• A cup of cooked wheat berries
• A couple of handfuls of fresh spinach, chopped
• A splash of olive oil
• 1/2 cup of shredded mozzarella
• A pinch of salt and pepper
• 1/2 tsp of garlic powder

Instructions

1. Preheat your oven to 375°F.
2. In a bowl, mix the cooked wheat berries, chopped spinach, mozzarella, salt, pepper, and garlic powder.
3. Carefully slice a pocket into each chicken breast, being careful not to cut all the way through.
4. Stuff each chicken breast with the wheat berry and spinach mixture.
5. Heat a splash of olive oil in an oven-safe skillet over medium-high heat.
6. Once hot, add the stuffed chicken breasts. Sear for 3-4 minutes on each side until golden brown.
7. Transfer the skillet to the preheated oven. Bake for 20 minutes, or until the chicken reaches an internal temperature of 165°F.
8. Let the chicken rest for 5 minutes before slicing. This keeps the juices inside.

The chicken comes out juicy, with a satisfying crunch from the wheat berries. Serve it over a bed of extra spinach for a pop of color and added nutrients.

Wheat Berry and Avocado Toast

Craving something hearty yet healthy for breakfast? Wheat berry and avocado toast combines chewy grains with creamy avocado for a satisfying start.

Ingredients

• 1 cup cooked wheat berries
• 2 slices of whole grain bread
• 1 ripe avocado
• A splash of lemon juice
• A couple of pinches of salt
• A drizzle of olive oil
• Red pepper flakes, just a sprinkle

Instructions

1. Toast the whole grain bread until golden and crisp, about 3 minutes in a toaster set to medium.
2. While the bread toasts, mash the avocado in a bowl with a splash of lemon juice and a pinch of salt for brightness.
3. Heat a drizzle of olive oil in a pan over medium heat, add the cooked wheat berries, and sauté for 2 minutes until slightly crispy.
4. Spread the mashed avocado evenly on the toasted bread.
5. Top with the sautéed wheat berries, another pinch of salt, and a sprinkle of red pepper flakes for heat.
6. Serve immediately while the toast is still warm and the avocado is fresh.

Vibrant textures and flavors make this toast a standout. The crunch of the wheat berries against the smooth avocado is a delight. Try it with a poached egg on top for extra protein.

Wheat Berry and Pumpkin Seed Granola

Zesty mornings call for a hearty start, and this granola delivers with its nutty crunch and subtle sweetness. Perfect for meal prep or a quick snack, it’s packed with energy to fuel your day.

Ingredients

– 2 cups of wheat berries, soaked overnight
– 1 cup of pumpkin seeds
– 1/2 cup of maple syrup
– A splash of vanilla extract
– A couple of pinches of salt
– 2 tbsp of coconut oil, melted
– 1 tsp of cinnamon

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. Drain the soaked wheat berries and pat them dry with a towel to remove excess moisture.
3. In a large bowl, mix the wheat berries, pumpkin seeds, maple syrup, vanilla extract, salt, coconut oil, and cinnamon until everything is well coated.
4. Spread the mixture evenly on the prepared baking sheet.
5. Bake for 45 minutes, stirring every 15 minutes to ensure even browning.
6. Let the granola cool completely on the baking sheet to crisp up.
7. Break into clusters and store in an airtight container.
Crunchy and flavorful, this granola pairs wonderfully with yogurt or milk. For an extra touch, drizzle with honey or sprinkle with dried fruit before serving.

Wheat Berry and Carrot Cake Muffins

Kickstart your morning with these hearty Wheat Berry and Carrot Cake Muffins. They’re packed with fiber and just the right amount of sweetness.

Ingredients

• 1 cup cooked wheat berries
• 1 1/2 cups grated carrots
• 2 cups all-purpose flour
• 1/2 cup brown sugar
• 1/2 cup white sugar
• 1/2 cup vegetable oil
• 2 eggs
• 1 tsp vanilla extract
• 1 tsp baking soda
• 1/2 tsp salt
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• a splash of milk

Instructions

1. Preheat your oven to 350°F. Line a muffin tin with paper liners or grease it well.
2. In a large bowl, mix the flour, baking soda, salt, cinnamon, and nutmeg. Tip: Sifting the flour can make your muffins lighter.
3. In another bowl, whisk together the sugars, oil, eggs, and vanilla until smooth.
4. Fold in the wheat berries and grated carrots into the wet mixture. Tip: Squeeze excess moisture from the carrots to avoid soggy muffins.
5. Combine the wet and dry ingredients, adding a splash of milk if the batter seems too thick.
6. Divide the batter evenly among the muffin cups, filling each about 3/4 full.
7. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean. Tip: Don’t overbake; the muffins continue to cook as they cool.
8. Let the muffins cool in the tin for 5 minutes, then transfer to a wire rack.

Absolutely delightful, these muffins have a chewy texture from the wheat berries and a moist crumb. Serve them warm with a dollop of cream cheese for an extra treat.

Wheat Berry and Lentil Curry

Never underestimate the heartiness of a well-spiced Wheat Berry and Lentil Curry. It’s a filling, flavorful dish that’s perfect for meal prep or a cozy dinner.

Ingredients

• 1 cup wheat berries
• 1 cup green lentils
• a splash of olive oil
• 1 onion, diced
• a couple of garlic cloves, minced
• 1 tbsp ginger, grated
• 2 tsp curry powder
• 1 tsp cumin
• 1/2 tsp turmeric
• a pinch of salt
• 4 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• a handful of cilantro, chopped

Instructions

1. Rinse the wheat berries and lentils under cold water.
2. Heat the olive oil in a large pot over medium heat.
3. Add the onion, garlic, and ginger. Cook until soft, about 5 minutes.
4. Stir in the curry powder, cumin, turmeric, and salt. Cook for 1 minute to toast the spices.
5. Add the wheat berries, lentils, vegetable broth, and diced tomatoes. Bring to a boil.
6. Reduce heat to low, cover, and simmer for 45 minutes, or until the wheat berries are tender.
7. Stir in the cilantro before serving.

Enjoy the curry’s creamy texture and deep, spicy flavors. Serve it over rice or with a side of naan for a complete meal.

Wheat Berry and Chocolate Chip Cookies

Zesty and wholesome, these Wheat Berry and Chocolate Chip Cookies blend nutty grains with sweet chocolate. Perfect for a hearty snack or a guilt-free dessert.

Ingredients

• 1 cup cooked wheat berries, cooled
• 1 cup all-purpose flour
• 1/2 cup brown sugar, packed
• 1/2 cup unsalted butter, softened
• 1 large egg
• A splash of vanilla extract
• 1/2 tsp baking soda
• A pinch of salt
• A couple of handfuls of chocolate chips

Instructions

1. Preheat your oven to 350°F and line a baking sheet with parchment paper.
2. In a large bowl, cream together the butter and brown sugar until fluffy.
3. Beat in the egg and vanilla extract until well combined.
4. Mix in the flour, baking soda, and salt until just incorporated.
5. Fold in the cooked wheat berries and chocolate chips evenly.
6. Drop tablespoon-sized dough balls onto the prepared baking sheet, spacing them 2 inches apart.
7. Bake for 12-15 minutes, or until the edges are golden but the centers are still soft.
8. Let the cookies cool on the baking sheet for 5 minutes before transferring to a wire rack.

Lightly crunchy with a chewy center, these cookies offer a delightful texture contrast. The wheat berries add a subtle nuttiness that pairs beautifully with the rich chocolate. Serve them warm with a glass of cold milk for the ultimate comfort treat.

Wheat Berry and Tomato Basil Soup

Hearty and wholesome, this Wheat Berry and Tomato Basil Soup is a comforting bowl that’s both nutritious and satisfying. Perfect for those chilly evenings when you crave something warm and filling.

Ingredients

• 1 cup wheat berries, rinsed
• 2 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 can (28 oz) crushed tomatoes
• a splash of balsamic vinegar
• a couple of fresh basil leaves, chopped
• salt and pepper to season

Instructions

1. In a large pot, heat olive oil over medium heat. Add onion and garlic, sauté until translucent, about 5 minutes.
2. Add wheat berries to the pot, stirring to coat them with the oil and onion mixture.
3. Pour in vegetable broth and bring to a boil. Reduce heat to low, cover, and simmer for 45 minutes, or until wheat berries are tender.
4. Stir in crushed tomatoes and balsamic vinegar. Simmer uncovered for another 15 minutes to let flavors meld.
5. Add chopped basil, salt, and pepper. Cook for an additional 5 minutes.
6. Tip: For a smoother texture, blend half the soup before adding the basil.
7. Tip: If the soup is too thick, add a bit more broth or water to reach your desired consistency.
8. Tip: Toast the wheat berries in a dry pan before cooking to enhance their nutty flavor.

Packed with texture from the wheat berries and rich flavors from the tomatoes and basil, this soup stands out. Serve with a drizzle of olive oil and extra basil leaves for a fresh touch.

Conclusion

Kickstart your journey to healthier eating with these 18 delicious wheat berry recipes! Each dish offers a perfect blend of nutrition and flavor, making it easy to enjoy wholesome meals. We’d love to hear which recipes become your favorites—drop us a comment below. Don’t forget to share this roundup on Pinterest to inspire fellow home cooks. Happy cooking!

Bella Bacinos