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millet grits

Toasted Millet “Grits” with Spicy Eggs & Mushrooms

Millet has a wonderfully similar texture to traditional corn grits. There’s an added bonus of being rich in magnesium and potassium, high in fiber, and…. drum roll… free of lectins! This recipe is ideal for a hearty breakfast or dinner. It combines toasty, fragrant millet grits with mushrooms and eggs. For optimal flavor, you’ll also want to make this dish using Dr. G’s Parmesan “Bone” Broth.

The Power of Millet

Millet is not actually a “real” grain – it’s a seeded grass. But because its uses are similar to many grains, it often gets labeled that way. For example, millet can be used for cereal, porridge, and bread.

Millet has gained popularity in recent years. Those with gluten-intolerant conditions search for greater ways to eat gluten-free. But it’s also a great choice because it’s packed with a ton of essential nutrients – and it’s lectin-free.

Millet contains soluble and insoluble fiber. And it contains resistant starches, minerals, protein, essential amino acids, and antioxidants!1

Toasted Millet “Grits” with Spicy Eggs

Serves 2

What You’ll Need:

  • millet grits | Gundry MD2 tablespoons extra-virgin olive oil
  • 1 shallot, minced
  • 1 cup uncooked millet
  • 2 cups mushroom broth or Dr. G’s Parmesan “Bone” Broth (see below)
  • 1/2 teaspoon iodized sea salt
  • 1/2 cup minced mushrooms
  • 1 tablespoon minced fresh thyme
  • 4 omega-3 eggs
  • 1 teaspoon cayenne pepper (less if you don’t like spicy food)


  1. In a large saucepan, heat 1 tablespoon of the oil over medium-high heat.
  2. Add the shallot and millet. Cook, stirring frequently until the shallot is translucent and the millet smells “toasty.”
  3. Add the broth and salt and bring to a boil, then reduce heat to low. Cook, covered, until the millet is tender, 15 to 20 minutes.
  4. While the millet grits are cooking, heat the remaining 1 tablespoon oil in a small skillet.
  5. Add the mushrooms and thyme. Cook, stirring until the mushrooms are tender (about 3 minutes).
  6. Add the eggs and cayenne pepper. Cook, stirring frequently until the eggs are scrambled.
  7. Serve the eggs over the millet grits for a savory alternative to grits or oatmeal.

And… How To Make Dr.G’s Parmesan “Bone” Broth

This broth is completely meat-free and relies on parmesan rinds for its flavor. Use this recipe as a base for your soups, risottos, or any recipe that calls for chicken broth. And of course, for millet grits!

But first, here’s a little secret about parmesan that you’re definitely going to love…

Parmesan rinds are rich in a longevity-boosting compound known as spermidine. And, spermidine has been shown to also be beneficial for both blood pressure and heart health.2,3

So, next time someone tells you to go easy on the parmesan, share this fun fact with them!

What You’ll Need:

Makes about 2 quarts

  • millet grits | Gundry MD1/4 cup extra-virgin olive oil
  • 1 head garlic, peel on, cut in half across the middle
  • 1 onion, cut into eighths
  • 1 bunch of fresh thyme (about 1/2 cup)
  • 1 small bunch of fresh parsley (about 1/4 cup)
  • 1 bay leaf
  • 1 tablespoon whole black peppercorns
  • Zest of 1 lemon
  • 1 cup dry white wine (or the juice of 1 lemon)
  • 1 pound parmesan cheese rinds**


  1. In a large soup pot, heat the olive oil over medium-high heat.
  2. Add the garlic (cut side down) and onion and cook until golden
    brown and fragrant.
  3. Add the thyme and parsley and cook an additional 2 minutes.
  4. Add the bay leaf, peppercorns, lemon zest, and wine. Then add the Parmesan rinds and cook. Stir frequently until the rinds begin to soften and melt.
  5. Add 9 cups water, reduce heat to low, cover, and simmer for 90 minutes.
  6. Uncover and cook for an additional 20 minutes.
  7. Strain and use immediately. Or, refrigerate for up to 1 week, or freeze for up to 3 months.

** Parmesan rinds freeze well, so save them up over time whenever you use fresh parmesan!

Know what else you can use millet for? Holiday stuffing! Check out Dr. Gundry’s delicious gluten-free & lectin-light holiday stuffing recipe OVER HERE

Learn More:
A Brief History of Lectins
Dr. Gundry’s Cassava Waffles (lectin-free recipe)
How to Boost Your Baby’s Gut Health (lectin-free baby food recipes)


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