Brown rice and quinoa are the two grains I recommend to almost every client starting the Daniel Fast — they’re forgiving to cook, hard to mess up, and keep you full for hours. As a certified nutritionist, grain choice is one of the first things I walk people through before they begin.
Whole grains for the Daniel Fast are one of the most crucial food types during the fast. They serve as your main energy source, fill you up between meals, and form the foundation for most Daniel Fast recipes.
However, not all grains are allowed, and not all grains are equal.
This guide covers every whole grain approved for the Daniel Fast, how to cook each one, which grains to avoid and why, and simple dish ideas for using them.
For the complete list of all Daniel Fast-approved foods, visit → [The Ultimate Daniel Fast Food List].
What Counts as Whole Grains for the Daniel Fast?
A whole grain is one that’s unprocessed and nutritionally complete, all three components (the bran, the germ, and the endosperm) remain intact.
On the Daniel Fast, a grain is approved if it is:
✅ Whole and unrefined
✅ Free from added sugar, yeast, or artificial ingredients
✅ Plant-based with no animal-derived additives
White bread, white rice, and white pasta are prohibited because they’re refined grains that have had nutrient content stripped out.
Every Whole Grain Approved for the Daniel Fast
1. Brown Rice
What it is: Whole-grain rice that still has its bran and germ intact. Chewy texture, slightly nutty taste.
Brown rice is one of the most flexible and satisfying staple grains on the fast — bowls, curries, stir fries, and soups all use it as a base.
How to cook it:
- Ratio: 2.5 cups water to 1 cup brown rice
- Bring to a boil, lower heat, cover, and simmer 40-45 minutes
- Cover for 10 minutes off heat, then fluff with a fork
Tip: I always tell clients to cook a big batch on Sunday and store it in the fridge for the week, it saves more time than any other single prep step.
Recipe idea: Brown rice bowl with roasted sweet potato, black beans, spinach, and olive oil
2. Quinoa
What it is: Technically a seed, but used and classified as a whole grain. Mild, nutty flavour, light and fluffy when cooked.
Quinoa is a complete protein, it contains all 9 essential amino acids, making it one of the most nutritionally valuable foods on the entire planet, not just among grains.
How to cook it:
- Ratio: 1 cup quinoa to 2 cups water
- Rinse first to remove the bitter coating (saponin)
- Bring to a boil, reduce heat, cover, and simmer for 15 minutes
- Fluff with a fork and let sit 5 minutes
Recipe idea: Quinoa breakfast bowl with coconut milk, cinnamon, banana, and almond butter
3. Rolled Oats
What it is: Oats that have been steamed and flattened. Cook quickly; creamy texture. One of the most popular Daniel Fast breakfast grains.
Oats are rich in beta-glucan, a soluble fibre that keeps you full for hours and supports digestive health.
How to cook it:
- Ratio: 1 cup oats to 2 cups water or unsweetened almond milk
- Bring to a boil, stir, and simmer for 5 minutes
- Or soak overnight in almond milk for no-cook overnight oats
Important: Only use steel-cut or plain rolled oats. Flavoured instant oat packets aren’t allowed — they contain added sugar.
Recipe idea: Overnight oats with chia seeds, almond milk, and fresh berries
4. Barley
What it is: An earthy, chewy, hearty grain — one of the most nutrient-dense and ancient grains cultivated.
Barley has one of the lowest glycaemic indices of any grain, meaning it releases energy slowly and helps keep blood sugar stable. It’s also exceptionally rich in fibre.
How to cook it:
- Ratio: 1 cup barley to 3 cups water
- Bring to a boil, reduce heat, and simmer 45-60 minutes until tender
- Drain any excess water
Recipe idea: Barley and vegetable soup with carrots, celery, onion, and herbs
5. Millet
What it is: A tiny, golden grain with a slightly sweet taste. Easy to digest and naturally gluten-free.
Millet is underrated but genuinely useful on this fast — it’s gentle on digestion and works in both savoury and sweet recipes.
How to cook it:
- Ratio: 1 cup millet to 2.5 cups water
- Toast in a dry pan for 2 minutes first for better flavour
- Add water, bring to a boil, simmer 20 minutes, and let steam 10 minutes
Recipe idea: Millet porridge with coconut milk, cinnamon, and sliced mango
6. Buckwheat
What it is: Despite the name, it is completely gluten-free and unrelated to wheat. Strong, earthy taste.
Buckwheat is rich in protein, magnesium, and antioxidants — especially good for anyone avoiding gluten on the fast.
How to cook it (groats):
- Ratio: 1 cup buckwheat to 2 cups water
- Bring to a boil, reduce heat, and simmer for 10-12 minutes
- Drain and rinse
Recipe ideas:
- Buckwheat porridge with almond milk, pumpkin seeds, and fresh berries
- Simmer buckwheat 10 minutes, then mix with chopped tomatoes, cucumber, parsley, lemon juice, and olive oil for a cold salad
7. Amaranth
What it is: A tiny, ancient grain with a slightly peppery taste. Cooks down into a porridge-like texture.
Like quinoa, amaranth is a complete protein, and it’s notably high in iron, calcium, and magnesium — nutrients that can be harder to get enough of on a plant-based fast.
How to cook it:
- Ratio: 1 cup amaranth to 3 cups water
- Bring to a boil, reduce heat, and simmer for 20 minutes, stirring occasionally
- It will thicken into a porridge consistency
Recipe idea: Amaranth breakfast porridge with almond butter, banana, and cinnamon
8. Whole Grain Pasta
What it is: Made from whole wheat flour — denser, darker, and higher in fiber and minerals than regular pasta.
A familiar, easy meal base. Great for quick dinners with homemade tomato sauce and vegetables.
How to cook it:
- Boil for 8-10 minutes
- Check the label — no dairy or eggs permitted
- Use only Daniel Fast-approved sauces after draining
Recipe idea: Whole grain pasta with homemade tomato sauce, mushrooms, spinach, and olive oil
9. Whole Corn and Popcorn
What it is: Whole corn — air-popped popcorn, frozen whole kernels, or corn on the cob.
A grain that works as a snack, a side, or a bowl addition. Popcorn is one of the most practical Daniel Fast snacks.
How to prepare:
- Corn: steam or boil on the cob, or heat frozen kernels in a pan
- Popcorn: air-pop only — no butter, no oil popping, no salt
Recipe idea: Plain air-popped popcorn as an afternoon snack, or corn added to stuffed bell peppers
Grains to AVOID on the Daniel Fast
Not every grain is approved. Avoid these:
| Grain | Why It’s Not Allowed |
|---|---|
| White rice | Refined grain, bran and germ removed (no nutrients) |
| White pasta | Refined, often contains eggs |
| White bread | Contains yeast and refined flour |
| Most store bread | Yeast, sugar, preservatives |
| Cornflakes and cereals | Processed, contain sugar |
| Instant-flavoured oats | Contain sugar and artificial flavours |
| Crackers (most) | Contain yeast, refined flour, or additives. |
| Flour tortillas | Contain yeast and refined flour. |
The rule: If a grain has been refined, enriched, or has additives, it’s not Daniel Fast approved.
Quick Reference: Daniel Fast Whole Grains at a Glance
| Grain | Cook Time | Best For |
|---|---|---|
| Brown rice | 45 min | Bowls, curries, stir fries |
| Quinoa | 15 min | Bowls, breakfast, salads |
| Rolled oats | 5 min | Breakfast, overnight oats |
| Barley | 50 min | Soups, stews |
| Millet | 20 min | Porridge, side dishes |
| Buckwheat | 12 min | Porridge, salads |
| Amaranth | 20 min | Breakfast porridge |
| Whole-grain pasta | 10 min | Quick dinners |
| Popcorn | 5 min | Snacks |
FAQs
Can you eat oats on the Daniel Fast?
Yes — steel-cut or plain rolled oats are approved. Watch out for flavoured instant oat packets, which often contain additives and sugar.
Is quinoa allowed on the Daniel Fast?
Yes — quinoa is one of the best foods on the entire list, extremely nutritious and a complete protein. Always rinse it before cooking.
Can you eat brown rice on the Daniel Fast?
Yes — brown rice is one of the most popular Daniel Fast staples. White rice is banned because it’s a refined grain.
Is whole grain bread allowed on the Daniel Fast?
Only if it’s yeast-free. Most commercial bread contains yeast, which isn’t permitted. Look for yeast-free flatbreads, or make your own using water and whole-grain flour.
Final Thoughts
A large share of your Daniel Fast meals should come from whole grains — they give you the nutrients, fibre, and energy to stay focused and strong through the fast.
Brown rice, quinoa, and oats are the three most versatile and easiest to prepare. As you get more comfortable, branch out into amaranth, millet, and barley.
For the complete list of all approved Daniel Fast foods beyond grains, visit → [The Ultimate Daniel Fast Food List].
For a full week of meals using these grains, visit [7 Day Daniel Fast Meal Plan for Beginners].
For breakfast ideas using whole grains, visit → [What Can You Eat for Breakfast on the Daniel Fast?].
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