What is Quinoa
Quinoa is a plant native to South America. It produces a grain-like food, and It’s considered to be a complete protein as it contains all of the essential amino acids. Quinoa comes in different colors and is considered a staple grain in some parts of the world. Quinoa can be used in a variety of ways, including flour for baking.
Since quinoa is a seed, it’s great for those who follow a gluten-free diet, and some people with Celiac Disease (or a gluten intolerance or wheat allergy) enjoy including quinoa flour in their baked goods. In flour form, quinoa flour has a very unique flavour, and isn’t for everyone. You may find that you like it better in a flour blend with other flours such as Purity Protocol oat flour, arrowroot, and sorghum.
Quinoa isn’t just hailed as one of many great gluten-free alternatives because of its versatility. It’s also loved because one dry serving of quinoa provides you with 7 grams of fiber, making it one of many high-fiber foods to include in a well rounded diet.
Whilst quinoa comes in many varieties, when shopping at your local grocery store, you’re most likely to find white quinoa and tri-coloured quinoa. In today’s modern world, quinoa has become a popular food among certain crowds not only because it has a great nutrition profile and health benefits it offers, but also because it’s a great alternative to gluten-containing grains.
Quinoa has a bit of an earthy taste (some say it has a bitter taste), and has a somewhat similar texture to rice, but it’s definitely not identical. In terms of bitterness, one way to reduce the bitter taste of quinoa is to rinse it well before cooking. When you do this, you’ll see an almost foamy soapy substance produced, and that’s the saponins being rinsed away. It’s on the outer layer of the quinoa seed, and is the primary cause for the bitter taste.
Now that we know what quinoa is and where it comes from, let’s look at what a food allergy is, how to manage it, and how to avoid quinoa.
Related: Quinoa Substitutes
What is a Food Allergy?
A food allergy is a response by your immune response that’s triggered by a protein that your body sees as a threat. This is not the same thing as a food intolerance, food sensitivity, or an autoimmune disease. If you suspect you have a food allergy, ask your healthcare provider/main doctor to refer you to an allergist for allergy testing where a blood test and/or skin prick tests can be ordered to determine if you have an allergy. Know that tests are not 100% accurate, but are still a good diagnostic tool.
A “true” food allergy is IgE mediated, and the immune system usually elicits a reaction within immediate ingestion to four hours. Outside of that window, it’s usually suspected that you have a food intolerance. However, there are some types of allergenic diseases that are “true” food allergies and the reactions happen outside of the four hour window. Additionally, a person can have a more rare or complex case and suffer from delayed reactions (which can still be “true” food allergies).
In some patients, they have what’s called contact or airborne allergies as well. This tends to be a bit more common in those with peanut and tree nut allergies as compared to those with a quinoa allergy. In their case, a reaction can be triggered by touching the food or by breathing in its particles (like when cooking or baking). Food allergies can be life threatening and should always be taken seriously. Work with your allergist and healthcare providers to create an action plan (sometimes called a management plan) that will meet your needs, and know when and how to use your epinephrine auto-injector (Avi-Q, EpiPen) if you have one.
Related: Seed Allergy: Information and Hidden Sources of Seeds
Symptoms of a Quinoa Allergy
Food allergy reactions can vary among patients, as no two people are the same. Some allergy symptoms of a quinoa include:
- Swelling of the Lips, Tongue, and/or Throat
- Itchy Mouth and/or Throat
- Shortness of Breath
- Difficulty Breathing
- Wheezing
- Skin Rashes
- Itching/Itchy Skin
- Hives
- Racing/Rapid Heart Rate
- Decreased/Low Blood Pressure
- Impending Doom/Dread
- Dizziness
- Fainting/Loss of Consciousness
- Severe Stomach Pain
- GI Distress
- Nausea
- Vomiting (including projectile vomiting)
- Diarrhea
- Blood in Stool
These symptoms are more the more severe symptoms a person can experience, and many are symptoms of anaphylaxis. It’s critical that if you see these quinoa allergy symptoms that you recognize that it’s a medical emergency and seek immediate medical attention. If you have a known allergy, follow your action plan.
It’s also possible to have a quinoa allergy and only experience a range of mild symptoms such as itchy eyes, eczema, or mild abdominal pain. If you only experience mild food allergy symptoms, please know that you still have a serious medical condition, and that you should avoid eating foods you’re allergic to.
There are hundreds of symptoms a person can experience, but it’s important to know three things about quinoa allergy symptoms and reactions:
- Not every reaction is anaphylaxis. People can have a “non-traditional” quinoa allergy reaction and still be allergic to it.
- Should a person experience severe reactions or anaphylaxis, it’s important to seek immediate medical treatment (use your epinephrine auto injector if you have one). When left untreated, anaphylaxis can lead to anaphylactic shock, which can cause death.
- Previous allergic reactions don’t predict future reactions (or the severity of future reactions), and in some patients, continued exposure to known allergens can cause more severe reactions each time.
A Note About Kids with Food Allergies
Children (especially young children) may talk about a food allergy differently than adults. Many children will say things like “my mouth is spicy” or “there’s a frog in my throat”. They’re trying to express what the reactions feel like to them with language or experiences that are familiar to them. Also keep in mind with young children, “my tummy hurts” could be referring to any point on the digestive tract.
I’ve found that with some kids, it’s helpful to show them a picture of the human body to find out exactly where their “tummy” hurts. Some kids legitimately point to the stomach pouch whilst others may point to the small intestine or descending colon. Always take note of these types of statements from a child, as they can indicate a serious medical situation. If needed, don’t hesitate to seek medical treatment.
You May be Asked to Do an Oral Food Challenge
A food challenge, sometimes called an oral challenge, is when an allergy patient eats a food they’ve tested as allergic to, or for a food where the results were inconclusive, under the supervision of their doctor and/or medical team. The goal of the challenge is to confirm the positive results or to determine if the patient isn’t allergic to the food.
There are several steps involved with a proper oral food challenge, including raising the patient’s heart rate to make sure a reaction doesn’t happen. If you’ve been tested for a quinoa allergy (or any other including sesame seed, peanut, etc.) you may be offered an in-office oral food challenge to ensure the test results are accurate. A lot of people wonder, is this a good idea, or should they accept the test results.
Honestly, it depends. Let’s say you had a severe reaction to quinoa (remember, it’s a seed), sesame seeds, and poppy seeds in the last year, and that’s what prompted you to get tested. Since a reaction is already known, in that case, an oral food challenge, in my opinion, would be a bad idea. On the flip side, let’s say you were diagnosed with a quinoa allergy after a panel was run alongside other foods. Perhaps you’ve never eaten quinoa before (or have without any type of reaction, even a mild one) and your doctor feels it’s in your best interest to confirm the diagnosis. In that case, an oral food challenge could be very helpful.
Food challenges are also used to confirm if someone has outgrown an allergy (this is a lot more common in kids). For some kids, they’re diagnosed at an early age with really high numbers on their test results and the food(s) will be avoided for years. During a checkup, the allergist may note that their numbers have decreased dramatically, and it would be safe to do a food challenge. Many allergy parents are understandably nervous, and some choose to move forward with the challenge whilst others decide they’ll continue to avoid the food(s).
In some extreme cases, even a reduction in numbers won’t lead allergists to suggest an oral food challenge, and that’s because of the other contributing/risk factors. Know that food challenges are completely voluntary, and you don’t have to do anything you’re uncomfortable doing, nor do you have to subject your children to them. At the end of the day, only you know what you’re comfortable with and if an oral challenge is the right thing for you.
Understanding Quinoa: Pseudograins and Pseudocereals
There are four gluten free pseudo-grains (also called pseudocereals): amaranth, buckwheat, millet, and quinoa. You may hear these terms used, especially in the context of a gluten-free diet, so let’s take a quick look.
Cereal grains are staple foods worldwide and include ingredients such as wheat, rye, and barley. They all come from the grass family, and by definition, a cereal grain comes from said family. Enter the term pseudo.
Pseudograins are gluten free “grains” you may have heard of such as sorghum. However, ingredients such as quinoa are in between, and now we have the term pseudocereal.
Pseudocereals are not quite a grain, but also function like cereal grains. Quinoa is what we call a pseudoceral because yes, it’s a seed, however, it’s treated (milled, processed, used) like a proper cereal grain.
If you’re concerned about cross-reactivity with other pseudocereals and seeds, make sure you ask your medical team to review your risk factors for having a reaction to these specific allergens.
How to Shop for Food When Managing a Quinoa Allergy
The “great news” about shopping when allergic to quinoa is that you’re not going to run into too much trouble. It’s out there, but I hope to show you that it won’t be as difficult to shop for as something like a milk allergy, wheat allergy, or corn allergy.
Major Allergens
Here in the United States, the Top 9 Major Allergens are: Wheat, Milk, Egg, Soy, Peanuts, Tree Nuts, Fish, Shellfish, and Sesame.
As of January 1, 2023, sesame was declared number nine in the US (we were a top 8 allergy country prior to that). Additionally, as of January 1, 2025, coconut has been removed from tree nuts (that’s another conversation for another day).
The important thing to notice is that quinoa isn’t one of the major allergens here in North America or anywhere else that recognizes top and major allergens. What that means is if you see a “Contains Statement”, this only applies to the major allergens.
As you grocery shop, especially if you’re new to the diagnosis, really take your time and read labels carefully, twice if needed. You don’t want to be rushed and end up purchasing the wrong thing.
List of Names for Quinoa
As you shop, these are the general names you’ll see for quinoa on ingredient labels:
- Puffed Quinoa
- Quinoa or Organic Quinoa
- Quinoa Flakes
- Quinoa Flour
- Royal Quinoa
- Sprouted Quinoa
- Tri-Color Quinoa
- White Quinoa
- Whole Grain Quinoa
Hidden Sources of Quinoa: List of Foods That Can Contain Quinoa
Before we look at the list, know that if you’re following an Autoimmune Paleo Protocol Diet (AIP), or Paleo diet, you’re already quinoa free. Additionally, diets such as Low Oxalate Diet, GAPs and SCD are also free from quinoa.
List of Foods Where Quinoa Can Hide
Quinoa is a seed, and seeds are used all over the food industry. However, the good news is that quinoa is one of the lesser used seeds, generally speaking. You’ll still need to read labels very carefully, and call companies depending on the severity of your allergy. Below is a list of foods that can contain quinoa, but being on this list isn’t a guarantee.
- Allergy Friendly Products (quinoa flour is what to look out for most, followed by puffed quinoa)
- Baked Goods (cookies, cakes, etc.)
- Gluten Free Burger Buns
- Cereal Bars (especially allergy friendly products)
- Crackers (usually in gluten free or specialty cracker)
- Gluten Free Baked Goods
- Grain Bowls & Harvest Bowls (even if it says “brown rice bowl” make sure it isn’t blended with quinoa)
- Poke Bowls
- Protein Powders (rarely used in vegan powders)
- Plant-Based Foods (cooked quinoa is a very common ingredient)
- Quinoa Salad
- Snack Bars
- Soups and Stews
- Top 9 Allergy Free Packaged Snacks
- Trail Mix (specialty brands and nut free brands may use puffed quinoa as an ingredient)
- Vegan Chocolate & Specialty Chocolate (puffed quinoa is sometimes used to create a crunchy texture)
- Vegan Foods (quinoa is popular in the vegan food space)
- Vegan Meat Substitutes
- Veggie Burgers
Eating Out at Restaurants with a Quinoa Allergy
If you’d like to eat at a restaurant whilst managing a quinoa allergy, I have no doubt that you can have so much success eating out at restaurants. That’s because in the restaurant industry, quinoa is usually a side dish like brown rice or white rice. Many restaurants, unless it’s a vegan or gluten free establishment, may not even have quinoa as an option.
This article is going to walk you through the steps to take when you’d like to eat somewhere. There’s also a handy download of questions to ask. Since quinoa isn’t one of the major common allergens, restaurants may less aware of the types of products it can be in, so ask a range of questions pertaining to the menu items you’d like to try.
Ultimately, eating out with food allergies will always be a challenge, no matter what the allergy or dietary restriction is. Risk is always involved unless what you’re allergic to isn’t used as an ingredient in any of the menu items.
Substitutes for Quinoa in Cooking, Snacking, and Baking
I’m sure you’ve realized this far into the article that the best way to avoid having an adverse reaction is to avoid all forms of quinoa when it comes to what you eat. If you happen to be the type of person who sees a lot of recipes that call for quinoa (it’s become a lot more mainstream in recent years), let’s take a quick look at how you can choose a good option when substituting.
In a basic recipe such as creamy quinoa and vegetables, the best common grains to replace it with will be rice, cooked buckwheat, cooked millet, and cooked sorghum.
If a recipe calls for puffed quinoa, puffed rice (unsweetened) will be the best substitute. They have a somewhat similar taste in that bland puffed grain sort of way, but the function will be great.
The best substitute for fried quinoa (usually used for texture) is fried sushi rice.
For those who aren’t allergic to wheat, or Celiac patients, you can also consider couscous as a good option to replace quinoa in recipes where it’s the focal point. Couscous is on the small side and can help create a somewhat similar mouthfeel.
In baking, where quinoa flour is called for, the best substitutes will be: superfine millet flour, superfine sorghum flour, and superfine brown rice flour. There are a few others that could work out well, but those are my top three choices for you.
If you’re concerned about consuming whole grains, know that the options I’ve listed come in whole grain options. Whilst they aren’t true grains, you can purchase versions of foods such as sorghum and buckwheat where the hull is still in tact.
Answering Your Quinoa Allergy Questions
If I have a sesame allergy, do I need to avoid all seeds including quinoa?
Managing a sesame seed allergy can be tough (I have one as well). What’s important to know about not only your sesame allergy but all seed allergies is that you can be allergic to one, some, or all seeds. The only way to know if you’ll need to avoid all seeds is to work with your medical team. They can order allergy tests, supervise an oral challenge, and give you great guidance based on your case history and test results (blood tests, skin prick tests, nutritional tests, etc.).
Are there treatment options or a cure for food allergies?
There are no cures for food allergies. The only approved medical treatment at the time of this writing is called Oral Immunotherapy (OIT). OIT is never guaranteed to work. In fact, when someone passes, we say they’re “in remission”, not “cured”, as there are no cures for food allergies. Know that results vary from one individual to the next because this is all a science of the immune system. Since no two people are the same, it’s impossible to predict 100% of the time how individuals will respond to OIT.
During treatment, patients ingest small amounts of what they’re allergic to (some start at less than a 1 gram dose). This is done in hopes of having the immune system build tolerance. Some patients do well with this therapy and some patients never get passed the first dose because of how sensitive they are to the allergen.
One the thing about OIT that people don’t talk about enough is that just how you can gain tolerance, you can lose it as well. I’ve also met people in this boat where they passed OIT, then a few years later woke up one day and had a severe allergic reaction.
Additionally, those with eosinophilic esophagitis (EOE) have a higher risk of developing more issues if they undergo OIT. This type of science is, in my opinion, poorly understood, and all you can do is do your best and work with the information you have and the guidance your medical team and allergy specialists provide.
When it comes to OIT, really assess what it can do for you, and what your goals are. If the risk seems worth it, as an adult, I say go for it. If you’re managing a child, it’s different because of consent. It’s really important that they give fully informed consent before you introduce known food allergens to their system (something a lot of parents overlook). This is doubly true if your child has a complex case.
Please remember that you should always seek professional medical advice when managing food allergies, and that the most effective way to avoid allergic reactions is to practice strict avoidance of the food(s) you’re allergic to.
Should I be concerned about cross contamination with quinoa in my wheat products?
Many brands of quinoa produce their products in a dedicated gluten free facility. Wheat contains gluten. What that means is the risk of your wheat products coming into contact with quinoa is low. However, you should contact the brand that makes your wheat flour to make sure they don’t also mill quinoa flour.
Is quinoa related to legumes?
No, quinoa isn’t related (botanically) to beans, lentils, and legumes. Seeds on the other hand would be considered similar foods since quinoa is a seed.
In terms of recipes, in the vegan and plant-based space, quinoa and legumes are related, as they often come mixed together in a range of foods including harvest bowls and veggie burgers.
