How to Cook Wheat Berries in Instant Pot

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Learn how to cook wheat berries in an Instant Pot perfectly every time. Quick, easy steps for tender, chewy wheat berries ready for salads, grain bowls, and more.

If you’ve never cooked wheat berries before, get ready—these little ancient grains are about to become your new favorite whole grain side dish.

Today I’m walking you through how to cook wheat berries using the Instant Pot, stovetop, and slow cooker—along with tips for choosing the right type, the best cook time, and how to get that perfect soft-chewy sweet spot every time.

🔍 Quick Look: How to Cook Wheat Berries in Instant Pot

• ⭐ Difficulty: Easy
• ⏱️ Prep Time: 5 minutes
• 🕒 Total Time: 35 minutes
• 👥 Servings: 6 servings
• 📊 Calories: 100 calories per 1/2 cup
• 🥣 What You’ll Need: wheat berries, water or broth, and salt
• 👩🏼‍🍳 Flavor Profile: Chewy and slightly nutty
• 💪 Nutrition Boost: They support metabolism, hormone health, energy production, thyroid function, and digestive health.

I never had wheat berries before losing over 100 pounds. Now that I am a more adventurous eater, I have discovered many different grains.

Wheat berries are a great swap for rice or pasta. I love enjoying them in a grain bowl or even in this fruit salad.

Before I show you how to cook wheat berries in Instant Pot, please take a quick second to subscribe to the Intentionally Eat newsletter. It contains delicious recipes and tips to help you live your healthiest life, plus you’ll get a free Snacks & Smoothies Mini-Cookbook full of snacks that love you back!

What are Wheat Berries

Wheat berries are simply the whole wheat kernel (the entire unprocessed wheat kernel, including the outer layer of bran), and they’re one of the easiest, most nutrient-dense swaps you can make in place of rice or pasta.

They have a delicious, slightly nutty flavor, a satisfying chewy texture, and they work in everything from grain bowls to salads to savory dishes. Plus, once you make a big batch, they store beautifully in an airtight container for 3–4 days, so you can enjoy them all week.

They are:

• An ancient grain

• A nutty whole grain rich in fiber

• The entire whole wheat kernel

• A great way to add texture and nutrients to your meals

When you grind wheat berries at home, you get your own flour. When you cook them, you get delicious chewy wheat berries perfect for everything from side dishes to salads to warm bowls with black beans and veggies.

Types of Wheat Berries

You can typically find them at your local store; sometimes, they are in bulk bins, or Whole Foods will likely carry a few options.

Hard Wheat (Red Wheat or White Wheat)

• Best for cooking
• Higher protein
• Firmer, chewier texture

Soft Wheat Berries

• Slightly quicker cooking time
• More tender
• Great in salads

Ingredients

You only need a few ingredients:

• Wheat berries
• Water or Broth – I use my Cluck-Free Comfort Chicken-less broth.
• Salt – just a pinch

How to Cook Wheat Berries Instant Pot

The Instant Pot is my favorite way and the easiest way:

Step 1: Add Ingredients

Rinse wheat berries if necessary. Then add the wheat berries, broth or water, and salt to the Instant Pot.

Step 2: Cook

Cook on High Pressure for 30 minutes for a chewy texture or 35 minutes for softer berries.

Step 3: Natural Release

Allow a 10-minute natural release, then quick-release any remaining pressure.

Step 4: Drain

Drain any extra water if needed.

If you’re new to the Instant Pot, here’s a Quick Guide to show you how to set up an Instant Pot.

How to Use Cooked Wheat Berries

Wheat berries bring an amazing nutty taste and hearty bite to:

• Grain bowls

• Salads

• Warm savory dishes

• Chili

• Breakfast bowls with fruit

• Replacing rice or pasta

They’re also a great, tasty way to boost nutrition, especially for anyone following a low-calorie diet looking for long-lasting energy.

How To Store

Store leftovers in an airtight container in the fridge for 3–4 days. You can also freeze cooked wheat berries for later use in quick weeknight meals.

If you learned how to cook wheat berries in Instant Pot and have enjoyed it, leave a ⭐️star rating and comment below — let me know how you enjoyed them!

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Before I say goodbye, I encourage you to take a moment to find out how I went from obese to 125-pound lighter -and how you can reach your goals, too!

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About The Author

Although Cindy has lost 125 pounds, her path to success was not easy. Go here to read her incredible story, “From Morbidly Obese to Losing 125 Pounds and Becoming a Health Coach.” If you want to send Cindy a quick message, visit her contact page here.

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I hope you learned how to cook wheat berries in Instant pot and found it delicious!

​Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.