Millet salad is hearty, refreshing, packed with flavor, and super simple to make! It’s great for meal prepping lunches, or for a light dinner. 

One way to bulk up a little green salad is by adding grains like buckwheat, quinoa, and millet. You can do this with just about any salad recipe, especially if it uses a vinaigrette. This is also a great way to add some extra nutrition to vegan and vegetarian main course salads. 

What Exactly is Millet?

Millet is a group of small-seeded grasses (but considered a grain), widely grown around the world as cereal crops or grains. It’s known for its resilience, thriving in arid environments where other crops might struggle, making it a staple in many developing countries. There are several varieties of millet, including pearl, finger, foxtail, and proso millet.

Millet can be cooked and eaten like rice, made into porridge, or ground into flour for baking.

What Makes Millet Healthy?

Rich in Nutrients and Antioxidants: Millet is a good source of essential nutrients, including magnesium, phosphorus, manganese, and iron. It’s also rich in B vitamins, particularly niacin (B3) and folic acid (B9). It also contains polyphenols and phytochemicals, which can help neutralize free radicals, reducing oxidative stress and inflammation in the body.

Gluten-Free: It is naturally gluten-free, making it a great grain option for individuals with celiac disease or gluten sensitivity.

High in Fiber: The high fiber content in millet supports digestive health and helps maintain a feeling of fullness, which can aid in weight management.

Supports Heart Health: The magnesium in millet helps relax blood vessels and can reduce blood pressure, contributing to heart health. The fiber content also helps reduce cholesterol levels, lowering the risk of heart disease.

Regulates Blood Sugar: Millet has a relatively low glycemic index (GI), meaning it releases glucose slowly into the bloodstream, which helps manage blood sugar levels. This makes it a good choice for people with diabetes or those aiming to prevent blood sugar spikes.

Boosts Immune System: The iron and zinc content in millet help strengthen the immune system by supporting the production of red blood cells and maintaining the body’s defenses.

Ingredients Needed 

For the vinaigrette:

• white wine vinegar
• lemon juice
• Dijon mustard
• Honey – could also swap this out for maple syrup if needed
• salt and ground black pepper
• extra-virgin olive oil

For the millet salad:

• cooked millet 

• red onion

• English cucumber

• olives

• chickpeas

• crumbled feta cheese

• Mint and parsley

How to Make Millet Salad 

Cook the millet beforehand according to the instructions on the box. 

Combine all of the dressing ingredients in a large bowl and whisk until mixed. 

Add the cooked millet, cucumber, onions, olives, and chickpeas to the vinaigrette. 

Then gently combine the mini, parsley, and feta. 

Variations 

• Cooking the millet – most grains like quinoa get rinsed first to knock off the bitterness. If you want the millet to be a little nuttier, toast the grains before cooking it. 
• Veggies – feel free to customize this salad with other veggies. If using something like asparagus or broccoli, slightly cook it first before adding to the salad. 
• Greens – you could also add spinach or arugula as a base. 
• Crunchy – add a crunch by using seeds or nuts. 
• Different grains – quinoa, barley, rice, couscous, or buckwheat could be substituted for the millet. 

More Delicious and Easy Salad Recipes: 

• Pesto Cous Cous
• Butternut and Beet Salad
• Pumpkin Cous Cous Salad
• Mediterranean Cucumber Salad
• Tortellini Caprese Salad

Millet Salad

Millet salad is hearty, refreshing, packed with flavor, and super simple to make! It’s great for meal prepping lunches, or for a light dinner.

2.50 from 2 votes

Print Pin Rate

Course: Appetizer, Salad, Side Dish

Cuisine: American

Prep Time: 15 minutes minutes

Servings: 4

Author: Abbie

Ingredients

For the vinaigrette:

• 1/4 cup white wine vinegar
• 1 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon honey
• 1/4 teaspoon salt
• ¼ teaspoon ground black pepper
• 2 tablespoons extra-virgin olive oil

For the millet salad:

• 2 cups cooked millet cook according to package directions
• ½ red onion diced
• 1 English cucumber diced
• 1/3 cup olives roughly chopped
• 1 can 15 ounce chickpeas, drained and rinsed
• ½ cup crumbled feta cheese
• ¼ cup chopped mint
• ¼ cup chopped parsley

Instructions

• In a large bowl, combine vinaigrette ingredients and whisk together.
• Add millet, onion, cucumber, olives, chickpeas to the bowl with the vinaigrette and mix well.
• Add feta, mint, and parsley and gently combine.

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