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12 Ways to Sneak in More Whole Grains Without Noticing

We’ve got easy swaps you can make at any meal — even dessert.


You already know whole grains are good for you, but new research shows there are even more benefits to adding these complex carbs to your diet. It turns out that swapping in whole grains for refined carbs can give you longer-lasting energy. That’s great, but how do you actually eat more of them? These 12 sneaky swaps will help boost your whole grain intake, from morning to night:

At Breakfast:

  • Pair your eggs with a white whole wheat toast. It has all of the benefits of normal whole wheat bread, but with a lighter texture and taste.
  • Making waffles on weekends? Replace some of the flour with oat flour, buckwheat flour, or whole wheat flour. When topped with butter and syrup, you’ll never notice.


  • Replace your chicken noodle soup with chicken and barley.
  • Instead of croutons, top your salad with some cooked quinoa, farro, or wheatberries.


  • Rather than having chips, air pop some popcorn! It’s a whole grain and is tasty topped with cinnamon, cumin, or paprika.
  • Spread some almond butter on whole grain crackers.


  • Making chicken cutlets? Bread them in whole grain bread crumbs instead of white flour.
  • Use oats to thicken meatballs or meatloaf rather than breadcrumbs. Side dishes
  • Go with corn on the cob instead of white potatoes or French fries.
  • Making a rice pilaf? Mix in some brown rice or quinoa.


  • Add some oats to those chocolate chip cookies.
  • Make a fruit crisp—oats are the perfect topping to baked berries, peaches, and plums.