Wheat Berries 101: What They Are and How to Use Them
Move over quinoa, there’s a new (ancient, actually) grain in town — wheat berries! These humble little grains pack a serious punch when it comes to nutrition, versatility, and flavor. Whether you're a seasoned home chef or just someone who's been thinking about making more holistic foods from scratch, this guide is for you.
What Are They?
First things first — despite the “berry” in the name, wheat berries are not fruit. They’re actually whole, unprocessed wheat kernels. That means they still have all three parts: the bran, germ, and endosperm. You’re basically getting all the nutrients offered in a grain along with fiber. Using the entire grain is much more beneficial compared to a processed grain. For example, white bread only has the spongy endosperm center left after processing and you’re missing out on the fiber and nutrients that the bran and germ provide! Here’s a diagram that shows the difference between a whole grain compared to a refined grain:
In essence, wheat berries are the grain before it gets milled into flour. They’ve been around for ages (literally), fueling everything from ancient civilizations to today’s grain bowl trends.
There are Two Main Types:
Hard Wheat Berries (great for chewy textures and higher protein recipes)
Soft Wheat Berries (a bit more tender, perfect for salads and baked goods)
Why You Should Care
Aside from their delightfully chewy texture and slightly nutty flavor, wheat berries are:
Super nutritious – Packed with fiber, protein, iron, and B vitamins.
Ridiculously versatile – Think salads, soups, risottos, even breakfast bowls.
Shelf-stable – They last forever (well, almost).
Basically, they’re the underdog of the grain world and it’s time they had their moment.
How to Cook Wheat Berries (Spoiler: It’s Easy)
Cooking wheat berries is kind of like cooking pasta — no fancy techniques needed.
The Basic Method:
1. Rinse 1 cup of wheat berries under cold water.
2. In a pot, combine them with 3 cups of water or broth.
3. Add a pinch of salt (optional).
4. Bring to a boil, then reduce heat and simmer for 45–60 minutes, until they’re chewy but tender.
5. Drain any excess liquid, fluff with a fork, and boom — ready to eat!
If you want to speed things up in a pressure cooker -
The Fast Method:
1. Rinse 1 cup of wheat berries under cold water.
2. In an Instant Pot or pressure cooker, combine the 1 cup of wheat berries with 3 cups of water or broth.
3. Seal and set: Lock the lid, make sure the valve is set to Sealing, then cook on High Pressure for 20 minutes.
4. Quick release: Let the pressure release
5. Drain (if necessary) and fluff with a fork. Boom—ready to use!
Ready to Try ‘Em?
Whether you're going for hearty meal prep, making homemade bread, or looking to level up your topping and side dish game, wheat berries are your new kitchen BFF. They’re rustic, filling, and endlessly adaptable. Cozy, reliable, and always in style.
Written by: Katie Evans
Katie is our student intern. She is currently in her junior year at Cal Poly Pomona with plans to graduate with a Bachelors of Science in Food Science and Technology in May of 2026. She writes some of our blog posts and will help with future product creations here. She loves vintage shopping, photography, and of course, healthy eating with whole grains!