If you’ve ever heard me say, “I only bake with einkorn,” and thought… Wait, what is einkorn? you’re not alone.
Most of us grew up with modern white flour as the default. Then we started paying attention to how foods make us feel, what’s in our pantry, and how to make simple swaps that support real life wellness. Einkorn is one of those swaps. It’s not magic. It’s not complicated. But it is different enough that it can be a game-changer for some families.
Here’s a beginner-friendly guide to what einkorn is, why people choose it, and how to start using it without wasting ingredients or getting overwhelmed.
What is einkorn?
Einkorn is an ancient type of wheat. In fact, it’s considered one of the oldest forms of wheat still eaten today. The word “einkorn” actually means “one grain” in German—because the seed head has a single grain per spikelet (a little botany fun).
Unlike modern wheat, einkorn hasn’t been hybridized in the same way over time to increase yield and change baking performance. It’s stayed closer to its original genetic structure.
You’ll usually find einkorn sold as:
- All-purpose einkorn flour (most common for everyday baking)
- Whole grain einkorn flour (more fiber, stronger flavor)
- Einkorn berries (whole kernels you can cook like rice or grind into flour)
Why do people choose einkorn?
People choose einkorn for a few common reasons. And just to be clear: everyone is different. Einkorn isn’t a medical fix, and it isn’t safe for everyone (more on that below). But it’s a simple swap many families love.
1) It’s an “ancient grain” with a simpler structure
Einkorn’s gluten structure is different than modern wheat. It still contains gluten, but it behaves differently in baking—often producing softer, more tender results.
Some people find einkorn easier to digest than modern wheat. Others notice no difference. The key is listening to your body and starting small.
2) Many people like the taste
Einkorn has a warm, slightly sweet, nutty flavor. It makes pancakes, muffins, and quick breads taste more “homemade,” even when the recipe is simple.
3) It helps people feel more intentional about ingredients
If you’re trying to move toward a healthier, low-tox lifestyle, food choices matter too. Einkorn is one way to simplify what’s in your pantry without needing to overhaul everything.
Is einkorn gluten-free?
I quote from D. Gary Young, "The comparison of the gluten content in different flours tells the story. Einkorn, with its 1 genome, 14 chromosomes, low glycemic index and very low gluten levels is a great choice...the best choice in my opinion. It is an ancient mineral-and vitamin-dense grain that is very different from the 42 chromosome, man-made genetically manipulated modern wheat that threatens the health of the people of the world today. Whole grain einkorn is 2 1/2 times richer in protein than our commercial wheat, is three times higher as an antioxidant, tastes delicious and is easily digested. Einkorn gluten does not create fermentation and permeability in the mucosal lining of the gut and is very healing and soothing to the gut lining. It is an extremely nutritious alternative to the detrimental effects of modern wheat. "
This is important: Einkorn is wheat and contains some gluten. If you have celiac disease or medically diagnosed gluten intolerance, einkorn may not be a safe substitute.
If you’re simply exploring what makes you feel your best and you tolerate gluten, einkorn may be worth trying. But it’s not “gluten-free,” and it should never be marketed that way.
Einkorn vs. regular flour: what’s different in baking?
This is where people get stuck. They buy einkorn and expect it to behave exactly like modern all-purpose flour, and then wonder why their dough feels sticky or their cookies spread.
Here are the main differences you’ll notice:
Einkorn absorbs liquid differently
Einkorn often needs less liquid. A batter that seems perfect with regular flour might feel too wet with einkorn.
Simple swap tip: Hold back a little liquid at first. You can always add more.
Dough is stickier (and that’s normal)
Einkorn gluten is weaker and more delicate, which means dough can feel soft and sticky.
Simple swap tip: Use damp hands, parchment paper, or a lightly oiled surface instead of adding lots of extra flour.
Overmixing can be a problem
Because the gluten is delicate, overmixing can make baked goods dense or gummy.
Simple swap tip: Mix until just combined. Then stop.
What can you make with einkorn (as a beginner)?
If you’re brand new, start with forgiving recipes. Think “real life wellness” baking—quick, cozy, and not too fussy.
Great beginner-friendly options:
- Pancakes and waffles
- Muffins
- Banana bread or pumpkin bread
- Cookies (especially soft cookies)
- Crepes
- Quick breads and biscuits
Recipes that can be trickier at first:
- Sourdough bread (doable, just a learning curve)
- Sandwich loaves with lots of structure
- High-rising artisan bread
If your goal is “start small and grow,” begin with pancakes or muffins. You’ll get a feel for the flour fast.
How to substitute einkorn in your favorite recipes
You don’t need to throw out your recipe box.
Here are a few simple guidelines:
For pancakes, muffins, and quick breads
You can often substitute einkorn **1:1 by weight** for regular flour. By cups, it can vary a bit, but many people still do 1:1 and adjust liquid if needed.
Start here:
- Use the same amount of flour
- Reduce liquid slightly (start by holding back 2–4 tablespoons)
- Don’t overmix
For cookies
Einkorn can make cookies spread more.
Simple swap tip:
- Chill the dough 30–60 minutes
- Consider reducing butter slightly if the dough is very soft
For yeast baking
Einkorn dough benefits from gentler handling and sometimes shorter rise times.
Simple swap tip: If you’re new, start with rolls or flatbread before tackling a full loaf.
Whole grain einkorn vs. all-purpose einkorn: which should you buy?
If you want the easiest transition, start with all-purpose einkorn flour. It’s lighter and behaves more like conventional flour.
Choose whole grain einkorn if:
- You want more fiber and a heartier texture
- You like a slightly stronger flavor
- You’re baking muffins, pancakes, or rustic breads
In real life, I like having both. But if you’re only buying one, go with all-purpose first.
How to store einkorn so it stays fresh
Because einkorn is less processed, it can go rancid faster than highly refined white flour.
Storage tips:
- Keep it in an airtight container
- Store in a cool, dark pantry for short-term use
- For longer storage, refrigerate or freeze
This is a simple swap that prevents waste and keeps your baking tasting fresh.
A realistic way to start (without overhauling your pantry)
If you’re curious about einkorn, you don’t need to jump in with ten new recipes and a whole new system.
Try this “start small and grow” approach:
1. Pick one recipe your family already loves (pancakes, muffins, banana bread).
2. Swap in einkorn flour once and take notes.
3. Adjust one thing next time (slightly less liquid, mix less, chill cookie dough, etc.).
4. Decide if it’s worth keeping as a staple in your kitchen.
That’s it. Simple, doable, and no pressure.
For some families, einkorn is a meaningful shift because it:
- supports simpler ingredients
- encourages more home cooking
- helps them feel better day-to-day
And for others, it’s just a delicious flour they enjoy using. Either way, it can be a practical, gentle step toward real life wellness.
Want more simple swaps like this?
If you want weekly low-tox tips that are practical (not overwhelming) and built for real life, join my list here: **Get weekly low-tox tips → https://shermacundall.com/landing/weekly-wellness-tips**
If you’re curious and want to learn more, my favorite book about einkorn is *Ancient Einkorn: Today’s Staff of Life* by D. Gary Young.
And when I’m stocking my pantry, I purchase einkorn berries from Einkorn.com — a small family farm in Idaho.
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