Indian Millet Recipes: A Complete Beginner's Guide

Millets are small-seeded cereal grains that have been grown and eaten across India for a very long time. The United Nations designated 2023 the International Year of Millets, with India as the lead proposer. They are naturally gluten-free, they grow with relatively little water, and they are whole grains — so, like other whole grains, they retain more fibre than refined flour.

The main millets you will find in an Indian kitchen

Ragi (finger millet)

Jowar (sorghum)

Bajra (pearl millet)

Foxtail and barnyard millet

What millets do and do not do

11 millet recipes on Masala Spin

1. Ragi Dosa

Finger-millet dosa; works as an instant batter as well as a fermented one.

• Total time: 40 mins · Course: Breakfast · Cuisine: Indian
• Estimated calories: about 160 kcal per serving (estimate — see note below)
• Main ingredients: Ragi flour, Rice flour, Onions, Green chilies, Coriander, Cumin seeds
• Dietary tags: millets, gluten-free, diabetic-friendly
• Key step from the recipe: Spread thin on hot griddle and cook both sides
• Read the full Ragi Dosa recipe

2. Ragi Porridge

A soft finger-millet porridge — the simplest way to start cooking with ragi.

• Total time: 15 min · Course: Breakfast · Cuisine: Indian
• Estimated calories: about 240 kcal per serving (estimate — see note below)
• Main ingredients: ragi flour, water, dates, banana, crushed almonds, cardamom powder
• Dietary tags: millets, vegan, gluten-free, diabetic-friendly, low-carb
• Key step from the recipe: Cook on low flame for 6–8 minutes, stirring continuously, until it thickens.
• Read the full Ragi Porridge recipe

3. Jowar Upma

Sorghum-based upma that replaces sooji entirely.

• Total time: 20 min · Course: Breakfast · Cuisine: Indian
• Estimated calories: about 270 kcal per serving (estimate — see note below)
• Main ingredients: jowar rava, onion, carrot, peas, mustard seeds, curry leaves
• Dietary tags: millets, vegan, gluten-free, diabetic-friendly
• Key step from the recipe: Dry-roast jowar rava in a pan for 3–4 minutes until fragrant. Set aside.
• Read the full Jowar Upma recipe

4. Jowar Bhakri

Gluten-free sorghum flatbread that pairs with almost any sabzi.

• Total time: 20 mins · Course: Side dish · Cuisine: Indian
• Estimated calories: about 110 kcal per serving (estimate — see note below)
• Main ingredients: Jowar flour, Water, Salt, Ghee
• Dietary tags: vegan, gluten-free, millets
• Key step from the recipe: Cook on griddle until both sides done
• Read the full Jowar Bhakri recipe

5. Jowar Bhakri with Pithla

The Maharashtrian bhakri-pithla plate, made with sorghum flour.

• Total time: 30 min · Course: Lunch · Cuisine: Indian
• Estimated calories: about 360 kcal per serving (estimate — see note below)
• Main ingredients: jowar flour, Warm water to knead, besan, onion, green chillies, mustard seeds
• Dietary tags: millets, vegan, gluten-free, diabetic-friendly
• Key step from the recipe: Roll small portions into thin discs between palms, cook on hot tawa till both sides have golden spots.
• Read the full Jowar Bhakri with Pithla recipe

6. Bajra Khichdi

A one-pot pearl-millet and dal khichdi — the warming Rajasthani-style dinner.

• Total time: 30 min · Course: Breakfast · Cuisine: Indian
• Estimated calories: about 280 kcal per serving (estimate — see note below)
• Main ingredients: pearl millet, split moong dal, onion, tomato, cumin seeds, turmeric
• Dietary tags: millets, vegan, gluten-free, diabetic-friendly, low-carb
• Key step from the recipe: Add onion, green chilli, and tomato with a splash of water; cook till soft.
• Read the full Bajra Khichdi recipe

7. Bajra Roti with Sabzi

Pearl-millet roti served with a simple sabzi.

• Total time: 35 min · Course: Dinner · Cuisine: Indian
• Estimated calories: about 380 kcal per serving (estimate — see note below)
• Main ingredients: bajra flour, Warm water, seasonal mixed vegetables, onion, tomato, cumin seeds
• Dietary tags: millets, vegan, gluten-free, diabetic-friendly
• Key step from the recipe: Roll thin bhakris and cook on hot tawa with light pressure till edges lift.
• Read the full Bajra Roti with Sabzi recipe

8. Bajra Bhakri

Pearl-millet flatbread, an everyday bread in parts of Maharashtra.

• Total time: 25 mins · Course: Side dish · Cuisine: Indian
• Estimated calories: about 115 kcal per serving (estimate — see note below)
• Main ingredients: Bajra flour, Water, Salt, Ghee
• Dietary tags: vegan, gluten-free, millets
• Key step from the recipe: Knead bajra flour with warm water
• Read the full Bajra Bhakri recipe

9. Foxtail Millet Pulao

Foxtail millet cooked pulao-style with vegetables and whole spices.

• Total time: 25 min · Course: Dinner · Cuisine: Indian
• Estimated calories: about 320 kcal per serving (estimate — see note below)
• Main ingredients: foxtail millet, mixed vegetables, onion, cumin seeds, bay leaf, cloves
• Dietary tags: millets, vegan, gluten-free, diabetic-friendly
• Key step from the recipe: Cover and simmer on low for 15 minutes till water is absorbed.
• Read the full Foxtail Millet Pulao recipe

10. Foxtail Millet Khichdi

A soft foxtail-millet khichdi for light dinners.

• Total time: 30 mins · Course: Dinner · Cuisine: Indian
• Estimated calories: about 220 kcal per serving (estimate — see note below)
• Main ingredients: Foxtail millet, Moong dal, Vegetables, Turmeric, Cumin, Ginger
• Dietary tags: millets, gluten-free, diabetic-friendly, vegan
• Key step from the recipe: Pressure cook with vegetables, turmeric, ginger
• Read the full Foxtail Millet Khichdi recipe

11. Barnyard Millet Pulao

Barnyard millet cooked with vegetables and whole spices.

• Total time: 35 mins · Course: Lunch · Cuisine: Indian
• Estimated calories: about 240 kcal per serving (estimate — see note below)
• Main ingredients: Barnyard millet, Mixed vegetables, Onions, Green chilies, Ginger, Cumin
• Dietary tags: millets, gluten-free, diabetic-friendly, vegan
• Key step from the recipe: Sauté cumin, bay leaf, onions, ginger
• Read the full Barnyard Millet Pulao recipe

How to cook millets at home

A note on the numbers: times and calorie figures on this page come from the recipe cards on Masala Spin. Calories are rough estimates for a single serving and will change with your portion size, the exact ingredients you use and how much fat you cook with.

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