All About Ancient Grains + Jalapeño Cheddar Crusted Salmon {Gluten Free Recipe}

September 30, 2014

Ancient grains may be old school, but with the rise in gluten sensitivity and allergies, boy have they made a comeback! And with these ancient grains come protein, fiber, and a whole host of long-term health benefits. 

gluten free ancient grains

Disclosure: I was sent free product samples and compensated for my time to participate in a webinar sponsored by Udi’s Healthy Foods, LLC. The recipe and opinions in this blog post are my own.

It’s a good thing I don’t have any food allergies or intolerances, especially to nuts and gluten – I don’t know how I would survive without peanut butter and bread, and not necessarily together! Luckily there is a plethora of products now available for those suffering from food allergies, especially in the gluten-free category. During May’s Celiac Awareness Month, contributing blogger Tiana shared her top 5 gluten-free pantry staples, but that list is far from all-encompassing.

In an effort to spread the word about the versatility, nutritional benefits, and misconceptions of gluten-free grains, and more specifically ancient grains, Udi’s, the #1 gluten-free brand in America, asked fellow registered dietitian nutritionist Bonnie Taub-Dix to spread the word about ancient grains and Udi’s newest gluten-free products during a webinar entitled “Teach an Old Grain New Tricks.” There’s no way I can repeat here all the interesting facts, tips, and benefits that I learned during the webinar, but below are a few of the most interesting (IMO) details and my recipe for Jalapeño Cheddar Crusted Salmon using Udi’s Jalapeño Cheddar Ancient Grain Crisps.

ancient grains gluten free udis

udi's gluten free chips

There are many myths and misconceptions about ancient grains, including the idea that whole grains are not gluten-free. This couldn’t be further from the truth! The resurfacing of ancient grains has certainly helped to prove this myth false. Millet, quinoa, amaranth, buckwheat, sorghum, teff, and oats are all whole grains and all gluten free.

Another myth: Whole grains make you feel bloated. As Bonnie said, whole grains can provide “a moving experience” (I loved that and totally LOL’d). The key for preventing the bloat that may occur, is to gradually increase fiber in your diet and drink plenty of water when you do have whole grain and high-fiber foods. It’s also a good idea to cut down on gum chewing! Take a look at how the fiber content of grains stacks up:

ancient grains gluten free
Source: Udi’s

Some other interesting facts and benefits of gluten-free ancient grains:

  • Amaranth, like quinoa, is a complete protein and a grain imposter – it’s actually a seed!
  • Get migraines? Millet is a good source of magnesium, which can help reduce headaches.
  • Flax and chia both contain the plant form of omega-3 fatty acids, which have been shown to reduce the risk of stroke, cancer, diabetes, and heart disease.

Check out Udi’s website for more benefits of ancient grains and all their product details.

And now, for the moment you’ve been waiting for, my recipe for gluten-free and egg-free Jalapeño Cheddar Crusted Salmon!

crusted salmon gluten free

crusted salmon gluten free

Jalapeño Cheddar Crusted Salmon {Gluten Free}

Yield: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

This gluten-free, egg-free Jalapeño Cheddar Crusted Salmon is moist, flavorful, and Nutritioulicious, brimming with heart-healthy omega-3s and protein.


  • 1/2 cup crushed Udi's Ancient Grain Jalapeño Cheddar Crisps
  • 3 tablespoons grainy Dijon mustard
  • 2 tablespoons freshly squeezed lime juice
  • 1 teaspoon reduced-sodium gluten-free soy sauce
  • 2 tablespoons olive oil
  • Freshly ground black pepper
  • 1 pound salmon fillet


  1. Preheat oven to 400 degrees F.
  2. In a medium mixing bowl, combine the crushed crisps, mustard, lime juice, soy sauce, and olive oil. Season with pepper as desired. The mixture should be moist and stick together.
  3. Rinse salmon fillet and pat dry. Using a spoon and your hands, pat the crust onto the salmon, making sure to cover all exposed areas.
  4. Bake or roast 10-15 minutes, depending on desired doneness of fish.
Nutrition Information:
Yield: 4 Serving Size: 4 Servings
Amount Per Serving: Calories: 340Saturated Fat: 4.5gCholesterol: 60mgSodium: 430mgCarbohydrates: 7gSugar: 1gProtein: 24g

I served the salmon with a fall salad composed of arugula, roasted Brussels sprouts, sliced apples, clementines, and raw pecans with a maple balsamic vinaigrette.

gluten free egg free crusted salmon

Do you have a favorite Ancient Grain?

Share Your Thoughts

Your email address will not be published. Required fields are marked *

Skip to Recipe