Quinoa is an amazing gluten-free alternative full of nutritional benefits. Many people who follow a gluten-free diet enjoy these edible seeds, and can appreciate that quinoa is also a good source of fiber. However, if you’re allergic to quinoa, or need to find an easy quinoa substitute, there are several to choose from.
Easy Quinoa Swaps (in most cooking scenarios)
- Brown Rice
- White Rice
- Cooked Millet
- Cooked Sorghum
- Cooked Buckwheat
If you’re baking and a recipe calls for quinoa flour, some of the best substitutes are:
- Garbanzo Bean Flour (chickpea)
- Brown Rice Flour
- Buckwheat Flour
I would avoid coconut flour and almond flour, as they won’t behave as expected, especially in large amounts. I’ve listed gluten-free flours since that’s what I work with, however, if you know your way around wheat flour, an ancient grain/variety may be a good option.
Other Ways to Substitute Quinoa
If you enjoy eating quinoa salads (or want to try a new recipe), couscous (wheat based) is a great option as a substitute. For those that need a gluten-free grain, try using cooked millet or cooked sorghum in the place of quinoa. Cooked sorghum will have a milder flavor when compared to the millet. Cooked buckwheat groats is another excellent substitute in this scenario, but will have a nuttier flavor.
For those who need to substitute quinoa flakes, perhaps in a breakfast bowl, rolled oats make for a great substitution. If you happen to run into a recipe that calls for quinoa breakfast cereal as an ingredient (think baked breakfast bars), a rice cereal or an oat based cereal can work in its place. Try to avoid puffed cereals, unless that’s what the recipe calls for.
Substituting Quinoa When it’s a Side Dish
Quinoa has a bit of a chewy texture, so think about that as you choose your substitute. Its lowkey nutty flavor and quick cooking time also make it a versatile ingredient. White sushi rice has a mild flavor and is a great substitute for quinoa in a side dish, in most scenarios.
In a cold salad, I would lean towards substituting quinoa with a cooked and cooled pasta you enjoy. Most rice varieties won’t eat well when cold in this application, nor will pseudograins like millet or sorghum.
Avoid using cauliflower rice as a substitute in a quinoa side dish, unless the recipe developer has indicated that they tested it out and it works.
The Best Quinoa Substitutes for the Fluffy Texture
If you’re trying to recreate the fluffy texture of quinoa, use a rice variety that fluffs well. Be sure you cook the rice according to the package directions. White basmati rice and brown basmati rice may be a great starting point. When cooked, the individual grains of basmati rice don’t stick together very well, unlike with sushi rice where it sticks together.
Whilst basmati rice doesn’t quite have a similar taste, as long as it’s mixed with other ingredients, I think you’ll be happy with the end results.
More About Quinoa
Quinoa is a whole grain native to South America. It’s considered to be a complete protein as it contains all of the essential amino acids. It 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. Some people with Celiac Disease (or a gluten intolerance) enjoy including quinoa flour in their baked goods. In flour form, quinoa flour has a very unique flavor, 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.
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, and has a somewhat similar texture to rice. I say similar because they aren’t identical, so keep that in mind as you build your meal.