Spelt is the ancient grain that’s going to save your meals from boring-ville. At 10.7g of protein per cup and a nutty flavor that feels as good as comfort food, it’s going to be your new kitchen BFF. 

Let’s talk about why this grain is having its moment — and how to turn it into meals so good, you’ll forget they are good for you.

Why Spelt?

I spurned spelt for years, thinking, “It’s just old-fashioned wheat, isn’t it?” Then I discovered that it has 27 percent of your daily fiber and 92 percent manganese.

Now I’ve been sprinkling it into everything from pancakes to chili.

The Spelt Lowdown

And this is why you should care about it:

• 246 calories per cup (but 7.6g fiber—so, yeah, no empty carbs here).
• 10.7g of protein (more than quinoa!)
• 92% Manganese (good for bone health and metabolism)
• Medium G.I. (63) (maintains energy levels, no crashes)

It’s gluten-containing, but some find it easier to digest than modern wheat. And it’s cholesterol free and low in fat besides.

5 Spelt Recipes That’ll Make You a Convert

Why It’s Magic:

Crispy on the outside, chewy on the inside, they’re filled with spinach, mushrooms and mozzarella. They’re like Hot Pockets — but healthy.

How I Do It:

• Roll out spelt dough into circles (store-bought is fine, too).
• Stuff them with sautéed veggies + cheese! Fold, seal, bake.
• This can be served with marinara for dipping.

Nutrition Hack:

Replace half the cheese with mashed white beans to add some protein.

2. Creamy Spelt and Mushroom Risotto

The Story:

I randomly whipped this up for a dinner date. That and the velvety texture and earthy mushrooms had them saying, “You have to give me this recipe.”

My Secret:

• Brown your spelt grains in butter before adding the broth (nutty, hiiiii).
• Add Parmesan and a splash of truffle oil at the end.
• Serve, sprinkled with crispy fried sage leaves.

Why It’s Awesome:

The fiber in spelt fills you up, and the risotto taste is luxurious without all the guilt.

3. Spelt Pancakes with Fresh Berries

Why They’re Better:

These pancakes are also fluffier than typical whole-grain pancakes. The spelt provides them with a sweet nuttiness that is a perfect foil to berries and maple syrup.

My Go-To Batter:

• Combine spelt flour, eggs, milk, baking powder, and vanilla.
• Cook on a griddle till bubbly.
• Blueberries, sliced strawberries and a dollop of Greek yogurt on top.

Pro Tip:

Warm it with a pinch of cinnamon. There’ll be extras to freeze for busy mornings.

4. Spelt and Bean Chili for Cozy Nights

My Winter Staple:

A thick, hearty chili made with loads of protein. Spelt has a nice chewy texture that stands up well to slow cooking.

How I Make It:

• Saute onions, garlic, and bell peppers.
• Stir in spelt berries, kidney beans, tomatoes and chili seasoning.
• Simmer for hours (or cook in the Instant Pot for speed).

Flavor Boost:

Garnish with avocado, cilantro and a squeeze of lime. Serve with cornbread.

5. Spelt Salad with Crunchy Apples and Walnuts

Why It Works:

This salad is a texture dance. Chewy spelt, crisp apples, crunchy walnuts, and a honey-mustard dressing — it’s fall in a bowl.

Dressing Secret:

Whisk together olive oil, apple cider vinegar, Dijon mustard, and honey. Toss with the salad right before serving.

Meal Prep Hack:

Sunday Cook a large batch of spelt. Make salads ahead of time throughout the week—don’t add apples and dressing until right before you eat.

Spelt Nutrition at a Glance

Nutrient	Amount	% Daily Value
Calories	246	–
Protein	10.7g	22%
Carbs	51g	19%
Fiber	7.6g	27%
Iron	3.2mg	18%
Magnesium	95mg	23%
Manganese	2.1mg	92%

Key Takeaway:

Fiber and manganese riches are offered by spelt. I refer to it as “the ancient grain that makes your gut happy and your energy steady.”

Final Thoughts

These are not just healthy recipes — they are deliciously healthy ones. 

Spelt is so versatile and nutritious, you’ll wonder how you ever lived without it. Make one this week, and let the grain revolution commence.

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