How Do Mexicans Eat Amaranth? A Guide to Ancient and Modern Mexican Recipes

November 28, 2025 •

4 min read

With a history stretching back 6,000 to 8,000 years, amaranth is an ancient grain native to Mesoamerica that remains a crucial part of the Mexican diet. Mexicans eat amaranth in many forms, both sweet and savory, and incorporate it into traditional recipes and modern dishes alike.

Quick Summary

Mexican cuisine features amaranth in numerous ways, including the iconic 'alegría' candy, popped seeds, ground flour for tortillas, and sautéed leaves known as 'quelites.' Its versatility allows for sweet treats, savory main courses, and nutritious beverages.

Key Points

Alegría is a popular sweet: The most common modern amaranth preparation is 'alegría,' a treat made from popped amaranth seeds and a sweetener like honey.
Both seeds and leaves are eaten: Mexicans consume amaranth seeds as a grain, popped cereal, or flour, while the nutritious leaves are prepared like spinach.
It is a gluten-free flour alternative: Amaranth flour is used for making gluten-free tortillas, pancakes, and other baked goods, sometimes mixed with corn flour.
Popped amaranth adds crunch: The light, crunchy texture of popped amaranth is a versatile topping for salads, yogurt, and granola.
It is a rich source of nutrients: Amaranth is celebrated for its high protein content, essential amino acids, fiber, and minerals like iron and calcium.
Its consumption has deep cultural roots: The use of amaranth in Mexico dates back to the Aztec civilization and was revived after centuries of suppression.
It is featured in beverages: Ground amaranth is also used to make traditional Mexican drinks, such as a nutritious version of atole.

A Culinary Legacy: Amaranth in Mexican History

Originally known as huautli to the Aztecs, amaranth was a staple crop cultivated on a scale similar to maize. Its deep cultural and religious significance, which included being formed into effigies of deities with honey for ceremonial consumption, led to its suppression by Spanish conquistadors in the 16th century. However, the resilient seed was secretly maintained in rural communities and has since experienced a resurgence in popularity. Today, amaranth is celebrated for both its nutritional density and its cultural heritage, with the Mexican government officially recognizing it as a superfood.

Popular Ways Mexicans Eat Amaranth

Mexicans enjoy amaranth in various forms, making use of both the seeds and the leafy greens of the plant.

Alegría (Joy)

This sweet snack is arguably the most famous modern preparation of amaranth in Mexico. It consists of puffed or popped amaranth seeds bound together with a mixture of honey, agave syrup, or piloncillo (raw cane sugar).

Popping the seeds: The amaranth seeds are popped in a hot pan, similar to making popcorn, creating a light and crunchy cereal.
Creating the bar: The hot seeds are mixed with a heated syrup of honey or piloncillo and then pressed into bars or rounds to cool.
Popular variations: Many modern alegrías include additions like pumpkin seeds, peanuts, raisins, or chocolate.

Flour and Baked Goods

Amaranth can be ground into a fine flour, which is a key ingredient in many dishes.

Tortillas: Amaranth flour is used to make more nutritious tortillas, either on its own or mixed with traditional corn flour.
Baking: In modern cooking, the gluten-free flour is incorporated into breads, pancakes, and cookies.
Fritters: Savory fritters, such as the cuernakitchen recipe using puffed amaranth, epazote, and egg, are another inventive use.

The Leafy Greens (Quelites)

Known as quelites (a general term for edible wild greens), the leaves of the amaranth plant are a nutritious and flavorful vegetable.

Sautéed: They are often cooked in a skillet with garlic and onion, similar to how spinach is prepared.
In Soups and Stews: The tender amaranth leaves are a common addition to soups and stews, adding vitamins and flavor.
In Tamales: Historically, amaranth leaves were even used to wrap tamales, and this tradition is still practiced.

Cooked Whole Grain

Amaranth seeds can be cooked similarly to quinoa or rice to create a fluffy, nutty base for other dishes.

Porridge: A simple breakfast porridge can be made by simmering the seeds with water or milk, sweetened with honey or cinnamon.
Risotto-style: For a savory application, amaranth can be cooked with broth, onions, and garlic, creating a creamy, risotto-like dish.
Toppings: Popped amaranth also works as a crunchy topping for yogurt, fruit, or salads.

Beverages (Atole and Agua Fresca)

Amaranth is also incorporated into traditional Mexican drinks for a nutrient boost.

Amaranth Atole: This warm, comforting drink is a variation of the traditional corn-based beverage, made with ground amaranth.
Agua Fresca: Amaranth leaves can be blended with water and other ingredients like lime peel to make a refreshing agua fresca.

Amaranth vs. Quinoa: A Comparison of Ancient Grains in Mexican Cuisine


Feature	Amaranth (Mexico)	Quinoa (Andes)
Origin	Mesoamerica	Andean region (Peru, Bolivia, etc.)
Cooked Texture	Soft, sticky, porridge-like	Fluffy, separated grains
Flavor Profile	Nutty, earthy	Nutty, earthy, sometimes slightly bitter
Traditional Uses	Alegría, quelites, flour, atole	Side dishes, salads, porridge, stews
Nutritional Standout	Exceptionally high in iron, lysine, and fiber	Complete protein source, high in iron, magnesium

The Resurgence of a Superfood

Following centuries of suppression, the modern resurgence of amaranth is part of a broader movement in Mexico to reclaim and celebrate native ingredients. This revival is not only a nod to cultural heritage but also a strategic move to combat malnutrition and address modern health issues like obesity. Organizations in regions like Oaxaca actively promote amaranth cultivation among small farmers, and chefs are incorporating it into contemporary dishes. By prioritizing this drought-resistant, highly nutritious crop, Mexico is strengthening its food sovereignty and celebrating its indigenous roots.

Conclusion: More Than a Seed

From the ancient Aztec ceremonial tzoalli to the modern, ubiquitous alegría bar, amaranth is far more than just an ingredient in Mexico. It is a symbol of endurance, cultural pride, and health. The many ways Mexicans eat amaranth showcase its versatility—whether popped for a crunchy snack, ground into flour for baking, cooked like a grain, or eaten as a leafy green. Its journey from historical obscurity to a celebrated superfood ensures that this nutrient-packed seed will continue to nourish and delight for generations to come.

For more information on the history and cultural significance of amaranth in Mexico, consider reading resources from organizations dedicated to promoting indigenous foods, such as Puente a la Salud Comunitaria.

Frequently Asked Questions

The most famous Mexican snack made with amaranth is 'alegría,' a popular sweet treat made from puffed amaranth seeds and honey or piloncillo.

Yes, the leaves of the amaranth plant, known as 'quelites,' are edible and are prepared in dishes similarly to spinach, often sautéed with garlic and onion.

Yes, amaranth can be ground into a flour and is a nutritious, gluten-free alternative to wheat flour for making tortillas, pancakes, and other baked goods.

As a whole grain, amaranth is often prepared similarly to rice or quinoa by boiling it until soft and porridge-like. It can be served plain or enhanced with savory ingredients like onions and garlic.

Amaranth is used to make drinks like atole, a warm, thick beverage, and agua fresca, a refreshing blended drink, for a nutritious and tasty twist.

During the Spanish conquest, amaranth cultivation and consumption were banned because the Aztecs used it in religious ceremonies that were seen as a threat to Christianity.

While amaranth cultivation has expanded, regions like Oaxaca are known for actively promoting amaranth cultivation among small farmers, reviving its traditional use.