Best Quinoa Substitute (Top 16 Alternatives)

My handy guide will help you find the perfect quinoa substitute for any recipe. Whether you're looking for a gluten-free grain due to celiac disease, need a low-carb alternative, or just ran out, there are plenty of quinoa substitutes with a similar texture and nutritional value.

Jump to:

• What is Quinoa?
• Best Quinoa Substitutes
• How to Choose the Best Quinoa Substitute for Your Recipe
• Best Quinoa Substitute (Top 16 Alternatives)

What is Quinoa?

Quinoa is a gluten-free ancient grain from South America that’s technically a seed but works like a whole grain in cooking. You’ll often find it in bowls, as a side dish, or as a rice substitute.

There are different types of this nutritious grain, including white, red, and black quinoa, each with its own flavor and texture. White quinoa has a fluffy texture and mild flavor, while red and black quinoa have a chewier texture with a slightly nutty flavor.

In recent years, quinoa has become a popular staple because of its numerous health benefits and versatility in a variety of dishes. As a complete protein source, it contains all essential amino acids, making it a great option for a gluten-free diet or anyone looking to increase their high-protein intake.

Beyond its high protein content, quinoa is rich in fatty acids and essential nutrients like B vitamins and dietary fiber, making it an excellent substitute for grains like white rice or durum wheat products like pasta (source: WebMD).

Best Quinoa Substitutes

So what is a good substitute for quinoa!? In the list below, I’ll cover a variety of quinoa substitutions, from low-carb grain alternatives for a specific recipe to gluten-free options.

I’ve also included low glycemic index substitutes that support blood sugar levels, heart health, and weight loss.

You’re sure to find fantastic quinoa substitutes to suit your needs. Let’s dive in and explore the best ways to replace this versatile ingredient in all your favorite dishes.

1. Brown Rice

Most home cooks probably know that brown rice is one of the best substitutes for quinoa. It has a hearty texture with a firmer bite and a mild nutty flavor that I personally love.

While brown rice doesn’t have as much protein as quinoa, it’s packed with fiber and B vitamins. Plus, it’s naturally gluten-free and has a lower glycemic index, which may help you to maintain steady energy levels without spikes (source: WebMD).

How to Use: Brown rice works well in bowls, casseroles, soups, and side dishes. When cooked with vegetable broth, herbs, or spices it absorbs different flavors beautifully and holds up in warm dishes without getting mushy.

2. Couscous

I love using couscous as a quick and convenient quinoa substitute, especially when I need something light and fluffy with a mild flavor. Like rice, it soaks up flavors well.

Unlike quinoa, couscous is actually a tiny pasta made from semolina flour, but its small, round shape is very similar to quinoa.

How to Use: Couscous can be used in any dish that calls for cooked quinoa. Just keep in mind that it has a softer texture than quinoa. I've used couscous many times as a quinoa substitute for rice.

3. Farro

Like quinoa, farro is an ancient grain yet it does contain gluten. It has a chewy texture with a nutty taste.

It's also rich in fiber and protein, which makes it an excellent choice if you don't need a gluten-free substitute (source: healthline).

Farro does have a longer cooking time than quinoa but it works well in both hot and cold dishes.

How to Use: I recommend using farro in salads, soups, and grain dishes to substitute quinoa where its texture complements the recipe.

4. Millet

Millet is a gluten-free grain with a naturally mild, slightly sweet flavor and lighter, fluffier texture when cooked. For me, millet is an ideal choice that is an easy swap in both savory and sweet dishes.

While it doesn’t have as much protein as quinoa, it has a high fiber content and many nutrients, and it’s known for being easy to digest (source: WebMD).

How to Use: Millet is a good option in almost any dish from pilafs and salads to porridge and side dishes. I've used millet before to make my quinoa salad with arugula and it works well.

5. Barley

If you want something with a heartier texture, barley is a chewy fiber rich grain that has a naturally nutty, earthy flavor that can easily be a substitute of quinoa.

It does contain gluten, but it’s a great source of B vitamins, and minerals, and has plenty of grams of fiber (source: Medical News Today).

How to Use: Barley is best used in soups, stews, bowls, and risotto. I like using it when I want something more substantial than quinoa.

6. Bulgur

Made from cracked wheat, bulgur is a quick-cooking grain with a mild nutty taste and a soft yet hearty texture. It’s commonly used in Middle Eastern cuisine and is a great alternative to quinoa in various dishes where you want something tender but with structure.

This quinoa alternative contains gluten but is a good source of fiber and is perfect in cold and warm dishes.

How to Use: Bulgur is a great choice when you need something quick, as it cooks faster than most whole grains. You could easily use bulgur in my quinoa tabbouleh recipe.

7. Cauliflower Rice

With its neutral flavor and grain-like texture, even cauliflower rice can be used as a grain-free, low-carb substitute for quinoa. I love how it easily absorbs the flavor of seasonings.

Cauliflower rice doesn't provide the same amount of protein or fiber as quinoa, but it's rich in antioxidants, vitamins C and K, and is naturally gluten-free (source: healthline).

How to Use: I've used cauliflower rice as a quinoa substitute for stir-fries, salads, and bowls. You can saute it in a little olive oil or use it uncooked.

8. Lentils

Lentils are a protein-rich legume that can work as a substitute of quinoa. While they may not have the same light, grain-like texture, they have a firm bite and a naturally earthy flavor that makes them an excellent option.

They’re also a good source of protein, fiber, and iron. Plus, they cook relatively quickly and have a lower glycemic index compared to other alternatives (source: healthline).

How to Use: Lentils can be used as an alternative in any recipe. I use them most often in soups, bowls, and side dishes. You can even mix them with other substitutes.

9. Chickpeas

Chickpeas are a good substitution for quinoa when you want a protein-rich, gluten-free option that adds texture and substance. Unlike quinoa, they’re much larger and firmer, but their mild taste pairs well with a wide range of seasonings.

If you don't want to use the whole I've even pulsed them a few times in a food processor to create a chunky texture.

How to Use: When using chickpeas in place of quinoa, they work best in quinoa recipes where texture isn’t the main focus, but you still want to add bulk and nutrition to the dish.

10. Amaranth

Like quinoa, amaranth is a gluten-free seed that is technically a pseudocereal, making it one of the closest swaps in terms of nutrition. It has a mildly earthy taste with a slightly gelatinous texture when cooked.

As far as health goes, amaranth is packed with protein, fiber, and minerals, making it a nutrient-dense alternative (source: WebMD).

If you’re looking for a quinoa substitute with a similar nutritional profile, I recommend giving amaranth a try.

How to Use: Amaranth is a good option in porridge and soups. It can also be used in grain salads, though its softer texture means it’s best mixed with other ingredients.

11. Buckwheat

Despite its name, buckwheat is gluten-free. It has a nutty, slightly bitter taste and a more distinct texture than quinoa. Buckwheat is a good choice if you have a gluten sensitivity.

Nutritionally, it’s a good source of plant-based protein, antioxidants, and minerals like magnesium and manganese (source: WebMD).

How to Use: I've found that buckwheat is best in warm dishes, porridges, and salads. It can also be used as a base for pilafs or ground into flour for baking and used as a substitute for quinoa flour.

12. Wild Rice

Wild rice may not be the first option that comes to mind but it is a gluten-free alternative with a firm texture and a flavor that's earthy-like. Unlike true rice, it’s actually a seed of aquatic grass.

It does take more time to cook than cooking quinoa, yet it has a higher protein content than white rice (source: healthline).

How to Use: Wild rice is best used in bowls, salads, pilafs, and stuffing as a quinoa substitute.

13. Sorghum

Sorghum is a gluten-free grain with a slightly nutty, mildly sweet flavor and a texture that falls between chewy and fluffy. It's a versatile substitute when you want a grain that’s filling and nutritious.

It’s also one of the most nutrient-dense whole grains, loaded with fiber, protein, and antioxidants (source: WebMD).

How to Use: Sorghum works best as a quinoa substitute for salad and stew recipes. It can also be popped like popcorn for a crunchy snack or ground into flour for baking.

14. Fonio

Fonio is a lesser-known ancient grain with a mild flavor that cooks up light and fluffy. It's one of the closest grains similar to quinoa in texture, which I love.

Though it’s lower in protein than quinoa, fonio is rich in iron, fiber, and amino acids. Fonio is also another choice with a low glycemic index (source: WebMD).

How to Use: Fonio can basically be used in any recipe as a quinoa replacement. It's not as commonly found at the grocery store in the United States but it's becoming more popular.

15. Teff

Best known for its use in Ethiopian cuisine, teff is a tiny, nutrient-dense grain. It has a nutty, earthiness, and soft texture when cooked.

Teff is packed with lots of grams of protein, fiber, and iron. It's also gluten-free and has a low glycemic load (source: NIH).

How to Use: Teff is ideal for porridges and soups. It can also be ground and used as a quinoa flour substitute for baking in place of all purpose flour. Because of its fine texture, it works best in recipes where quinoa’s structure isn’t as important.

16. Cañihua (Kañiwa)

A close relative of quinoa, cañihua (kañiwa) shares many of the same nutritional benefits but has smaller, darker grains and a milder, nuttier flavor.

It’s naturally gluten-free and high in protein, fiber, and minerals, making it one of the most direct swaps for quinoa in terms of similar nutritional benefits (source: NIH).

How to Use: Cañihua works well in grain dishes, porridge, salads, and baked goods. Its small size gives it a finer texture, making it an easy addition to soups and warm dishes.

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