Everything To Know About Freekeh, The Protein- & Fiber-Packed Ancient Grain

No shade to rice and quinoa, but they're getting a little...tired. To step up your meal-prep game, consider swapping freekeh into the mix. You may not have tried this ancient grain yet, for a number of reasons: It can be harder to come by in Western grocery stores, you don't know how to prepare it, or you aren't aware of its existence. But that's all about to change once you learn how versatile it is in everything from grain bowls to stir-fries, salads, and more.

"What makes this grain so special is not only its smoky, nutty flavor and chewy texture but also the fact that it's high in fiber, with more than three times more than brown rice per serving," says Meghan Dillon, R.D., at HelloFresh.

If you're following a gluten-free diet, whether you have a gluten allergy, sensitivity, or celiac disease, freekeh is not compatible with your lifestyle. Appelö says that because gluten is a protein found in wheat, barley, and rye, and freekeh is derived from green durum wheat, it is not a gluten-free product.

Let's first take a look at freekeh's nutritional profile for a quarter-cup serving.

With that in mind, here are some other specific ways freekeh can benefit your health:

While a diet rich in freekeh won't replace a trip to the ophthalmologist, it may benefit your eye health through its carotenoid zeaxanthin and lutein contents. These act as antioxidants, protective of eye health, says Appelö.

Thanks to its high amounts of satiating protein and fiber, freekeh is a satisfying grain that can lead to a better sense of fullness, according to Perlus.

Perlus says freekeh's rich source of dietary fiber can lend more bulk to the digestive tract, which supports regularity.

For those aiming to control diabetes or blood sugar, look to the stabilizing properties of freekeh. "Because of its low glycemic index and high fiber content, freekeh is an excellent grain for those managing blood sugar or striving to lower their cholesterol," says Appelö.

"Freekeh works as a prebiotic, a substance within some fibers that acts as food for the good bacteria in one's gut," says Dillon. "This can promote growth among good bacteria and support a healthy gut microbiota."

Eating freekeh is an excellent way to get more protein in your diet. “Because of this, it’s a smart option for any vegans and vegetarians who want to easily up their protein intake," says Perlus.

Appelö loves it as a replacement for bulgur in tabbouleh (bonus points for charring the lemon!) and in a lunch bowl as a base for any type of produce and additional proteins. "Combining the subtle smoky flavor with fresh herbs like parsley, mint, and a garlicky, lemony Greek yogurt sauce is a trip to flavortown," she says.  

According to Appelö, online and specialty health food stores used to be the sole place to get your hands on freekeh in the Western world, but as freekeh grows in popularity, it's becoming easier to find at your local grocery store or supermarket. Our experts have spotted it in Whole Foods Market, Trader Joe's, Publix, Amazon, Walmart, Safeway, Kroger, Acme, and more. If in doubt, check online in advance to see if it's in stock before you hit the grain aisle. Hint: Perlus recommends looking for it on the same shelves you would find couscous or quinoa. 

If your rice and quinoa fatigue is feeling very real these days, this ancient grain is ready to add fresh flavor and nutritional profile to your meals. Best of all, it's easy to cook, super affordable, healthy, and adds a unique and satisfying chewy texture to your dishes.