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 (sushi rice and jasmine rice are my top two picks)
- 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.
Answering Your Quinoa & Quinoa Substitute Questions
Should I salt my water when cooking quinoa?
Yes, you should absolutely salt your cooking water when you make quinoa. By salting the water, you’ll add an extra layer of flavor to the final product.
Is barley a good substitute for quinoa?
Peal barley specifically would make a good substitute for quinoa. It’s important that you cook the pearl barley well, as you want it to be on the softer side. When cooked right, quinoa is soft like rice. You’ll want your pearl barley to have a similar texture.
I’ll also add, pearl barley is not a gluten free cereal grain. Like wheat, rye, and spelt, it’s a gluten containing grain. Keep that in mind if you’ll be serving anyone that follows a gluten free diet.
Could I use quinoa to make a breakfast porridge?
Absolutely yes! A friend and I were just talking about this the other day as a replacement for oatmeal. You’d want to make sure your liquid to quinoa ratio is on point so you can recreate a creamy mouthfeel.
I suggest coking your quinoa first, then making a porridge with the cooked quinoa. You can add seasonings such as cinnamon and nutmeg to create a super warm and delicious breakfast porridge. In fact, anything you’d normally want to add to oatmeal (fruit, etc.) you could do with a quinoa porridge as well.
Are chickpeas a good substitute for quinoa?
Mashed chickpeas would be a great substitute for quinoa in a lot of applications. You’ll want to avoid using mashed chickpeas on salads though. However, roasted and crunchy chickpeas on a salad would be awesome.
You’ll want to keep in mind that chickpeas are considerably larger than whole grain quinoa, however, in a pinch, they can get the job done in most scenarios. If you were to try to use them in place of quinoa flakes though, it absolutely wouldn’t work out. If you opt to use chickpeas, just be sure to manage your expectations.
Would lentils be a good substitute for quinoa?
Depending on the application, yes, lentils could be a good substitute for quinoa. If you’re using it in a soup, lentils are an excellent choice. If you were making something on the saucy side, rather than use cooked lentils, consider using a lentil pasta instead.
If the quinoa was for a salad or fried “rice”, lentils wouldn’t be a good choice.
Is quinoa good for a low-carb diet?
Yes, quinoa is considered a good choice for a low-carb diet. Half a cup of quinoa (cooked) has 18 grams of carbs. That serving will also deliver 5 grams of fiber and quinoa is considered a good plant-based protein as well.
You can use quinoa in all sorts of creative ways in different dishes when following a low-carb diet including breakfast porridge quinoa and egg “fried rice”, and quinoa lasagna.
Would oat groats be a good substitute for quinoa?
Oat groats may be a suitable substitute for quinoa, and your final application will allow you to decide if oat groats are a good idea. You may be better off with steel cut oats or oat flakes in some cases.
If you’re making quinoa cookies or a quinoa porridge, oat groats would work out well. If you were making a quinoa fried “rice”, oat groats aren’t the best choice.
Is wild rice the same thing as brown rice? Would it work as a substitute for quinoa?
No, wild rice isn’t the same thing as brown rice. It’s actually a wild grass, and super cool if you ask me. Now, will it make a good substitute for quinoa? Wild rice can have a more chewy texture, where cooked grains of quinoa are on the softer side. If you cook your wild rice long enough, it should be softer, but it’s not something I cook with very often.
If you’re using this on a salad or alongside vegetables, I think wild rice will work just fine.
