What Is Spelt—and Why Is It So Good for You?

When you think of grains, what comes to mind? If you’re like most folks, popular grains like brown rice, quinoa, and farro likely pop up. However, if you’d like to elevate your cooking game, it might be time to consider spelt. Not only is the grain versatile and delicious, but it’s also impressively healthy too. But what is spelt, exactly, and how do you use it in recipes? Here, find a full explainer on spelt, its nutritional benefits, and how to incorporate it into your cooking and baking.

What Is Spelt?

Spelt is a type of grain that’s related to wheat. It’s thought to be native to Iran, though it’s mainly grown and eaten in Europe. It’s also known as an ancient grain, meaning it’s been grown using the same farming techniques for thousands of years.

Other names for spelt include dinkel wheat, hulled wheat, and German wheat. Additionally, it comes in two forms: whole or flour. Whole spelt grains, or spelt berries, are cooked and eaten like rice. They have a long oval shape with pointed ends, much like orzo pasta.

The flour version, however, is more common. Like regular wheat flour, spelt flour is available in white or whole varieties, depending on how the grains are processed. White spelt flour is refined, meaning the bran and germ (i.e., the outer layers of the grain) have been removed; whole spelt flour has the bran and germ intact. Both versions are used in baked goods, including bread, cookies, and muffins.

As a type of wheat, spelt contains gluten. This means it’s not safe for those who have a wheat allergy, celiac disease, or gluten sensitivity, according to Maddie Pasquariello, MS, RDN, registered dietitian and founder of Nutrition With Maddie.

What Does Spelt Taste Like?

Spelt has an earthy and somewhat bitter flavor, similar to standard wheat and rye, shares Adriano Zumbo, pastry chef and television personality. More specifically, spelt flour is slightly nuttier than all-purpose flour, though slightly milder than whole wheat flour, notes Ann Ziata, chef at the Institute of Culinary Education.

Spelt Nutrition

As with other ancient grains, spelt packs a nutritional punch. One cup of cooked spelt offers 10 grams of protein and eight grams of fiber, according to data from the United States Department of Agriculture (USDA). For context, the same serving of cooked brown rice has six grams of protein and three grams of fiber, about half the amounts found in spelt.

Here’s why that’s noteworthy: “Protein is an essential macronutrient, playing a role in all functions of our cells,” says Pasquariello. It also reduces muscle loss, builds muscle mass, maintains healthy weight, and supports satiety, she adds. Plus, “fiber is essential for proper digestion, helping to regulate metabolism and intestinal motility,” shares Pasquariello. This is key for supporting nutrient absorption and a healthy gut microbiome.

Spelt is also a good source of magnesium and potassium, two important minerals. Magnesium regulates muscle and nerve function, while potassium maintains fluid balance in the body, according to Pasquariello. 

How to Cook With Spelt

Whole Spelt

To prepare whole spelt berries, soak them overnight, then cook them in water just like you would rice, says Zumbo. You can also use broth instead of water for extra flavor and nutrients. Once cooked, spelt has a soft texture with a bit of bite (i.e., al dente), similar to wild and black rice, notes Zumbo.

Whole spelt works well in a variety of dishes, where it adds an earthy and wholesome texture. Try it in salads, stews, curry-style dishes, or breakfast porridge, as recommended by Zumbo.

Spelt Flour

In baked goods, spelt flour can replace wheat flour at a 1:1 ratio. This is especially easy to do in recipes that don’t require much gluten development (like pastry crusts, cookies, muffins, and cakes), as spelt contains slightly less gluten than regular wheat flour, says Ziata. “It can still be successfully used in gluten-dependent recipes like pizza dough, bagels, and pasta, but the results will be a little more delicate,” she adds. In this case, you might want to incorporate additional binding ingredients, such as eggs.

Still, there are certain factors to consider when swapping regular wheat flour for spelt flour. “Whole spelt flour has less starch than all-purpose [flour] does, so it will absorb less liquid,” says Ziata. In turn, you might need to reduce the liquid ingredients in the recipe. Your final product will also have a stronger, earthier flavor and darker color.

Overall, the best adjustments will depend on the flour used in your original recipe (all-purpose or whole wheat flour) and the type of spelt flour you’d like to use (white or whole spelt flour). If it’s your first time baking with spelt flour, consider following a recipe that already calls for the ingredient. You can also replace 35 to 60% of the wheat flour in a recipe with spelt flour, which will let you enjoy the benefits of spelt while ensuring a better baking result, says Zumbo.

Spelt flour can also be used to make a roux, which is traditionally made by combining equal parts wheat flour and fat. In general, using the same amount of spelt flour works well, though you might need to add more spelt flour roux to your final recipe. That’s because spelt flour has slightly less thickening abilities than wheat flour, says Ziata.