Spelt 3 Ways - Make one batch of spelt and eat well all day long.

I am in a love affair with spelt. There, I said it. The ancient grain has a rich nutty flavor and chewy texture that is so satisfying, I just want to eat it for every meal… So that is what I did. Spelt for breakfast, lunch and dinner. All in one day. Three ways and all delicious.

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Cook a batch of spelt at the beginning of the week and have it on hand for any and all of these three meal options. Or, play around and make your own spelt creations!

So what exactly is Spelt?? 

This ancient grain is a species of wheat and a great source of protein and fiber. It has a slightly nutty flavor and chewy texture making it a great substitute for pasta and rice in many dishes you might already make. Spelt has a high water solubility which allows its nutrients to be utilized quickly by the body, making it easy to digest. This unique quality makes it a good grain choice before physical activity, and although it is a cousin of wheat, spelt may be better tolerated by those with intolerance to other wheat products (*note - spelt should still be avoided by those with true wheat or gluten allergies). Like other whole grains, eating spelt may also lower the risk of cardiovascular disease. An added bonus... Pesticides are not needed when growing spelt because the husk protects it from insects and environmental pollutants. 

How to cook spelt:

  1. Rinse and soak spelt for 8 hours or overnight (*optional step - I never do this and it always turns out just fine, maybe slightly more al dente which I enjoy.)
  2. Add 3 parts water to 1 part spelt and bring to a boil (i.e. 1 cup spelt + 3 cups water).
  3. Once boiling, turn down heat and simmer for 40-60 minutes until desired texture.
  4. Drain any remaining water and store in the fridge for 5-7 days.

Breakfast:  Hot Spelt Cereal


  • ¾ cup spelt, cooked
  • ½ ripe banana, chopped
  • ¼ cup almonds/cashews, chopped
  • 1 Tbsp flaxseed meal
  • 2 tsp cinnamon 

Preparation Instructions

  1. Microwave pre-cooked spelt, cinnamon & bananas for 90 seconds.
  2. Stir in nuts & flax and eat hot.

Lunch - Mexican Spelt Bowl


  • ¾ cup spelt, cooked
  • 1.5 cups steamed broccoli, chopped
  • ½ cup black beans, canned
  • ½ cup salsa
  • ¼ whole avocado, cubed

Preparation Instructions

  1. Reheat spelt if you batch cooked it in advance.
  2. Add remaining ingredients and eat hot.

Dinner - Tofu Spelt Bento Bowl


  • ¾ cup spelt, cooked
  • 4 oz extra firm tofu, cubed
  • 2 cups lactino kale, chopped
  • 2 Tbsp SoyVay or Soyaki, separated
  • 1 Tbsp toasted sesame seeds
  • Sriracha, to taste

Preparation Instructions

  1. Reheat spelt if you batch cooked it in advance.
  2. Cook tofu in 1 Tbsp SoyVay in sauce pan on stove top for ~3 minutes until tofu absorbs most of the liquid.
  3. Saute kale in 1 Tbsp SoyVay in sauce pan for ~2 minutes until kale just begins to soften and wilt.
  4. Add tofu and kale to spelt. Top with sesame seeds and Sriracha.
  5. Enjoy hot.

The entire day of delicious spelt bowls provides about 1400 calories, 67 grams of protein and over 50 grams of fiber! Add in 2-3 snacks between meals (fruit, nuts, veggies & hummus, etc) and you will be fueled, energized and feeling good all day long!