What Can We Replace Quinoa With? 10 Best Substitutes

December 23, 2025 •

4 min read

According to Beyond Body, if you have a gluten intolerance or celiac disease, you have many options to replace quinoa, such as buckwheat, brown rice, or lentils. Whether you're tired of its texture, allergic to it, or simply ran out, knowing what can we replace quinoa with is an essential kitchen skill. A variety of nutrient-dense grains, seeds, and even vegetables can mimic quinoa's texture and versatility in a range of dishes, from salads to pilafs.

Quick Summary

This guide details 10 healthy substitutes for quinoa, including gluten-free options like brown rice, millet, and buckwheat, along with wheat-based alternatives such as couscous and farro. It covers their unique flavors, textures, and best uses in recipes like salads, soups, and pilafs.

Key Points

Millet: A gluten-free grain with a fluffy texture and mild, nutty flavor, perfect for salads and pilafs.
Brown Rice: A familiar, versatile, and gluten-free alternative with a chewy texture and nutty flavor, ideal for many dishes.
Buckwheat: A gluten-free seed with an earthy taste and tender texture, great for porridge or stir-fries.
Couscous: A quick-cooking, wheat-based pasta that's perfect for salads and side dishes if gluten isn't an issue.
Lentils or Chickpeas: Excellent protein and fiber-rich options for adding substance to soups, stews, or salads.
Cauliflower Rice: The best low-carb, vegetable-based substitute for mimicking quinoa's texture.
Farro: A hearty, chewy wheat grain that is great for substantial soups and grain bowls.
Amaranth: A tiny, sticky, gluten-free seed that works well for patties or as a breakfast porridge.

10 Excellent Substitutes When You Can't Use Quinoa

Sometimes, the recipe calls for quinoa, but your pantry has other ideas. Fortunately, many alternatives offer similar nutritional benefits, unique flavors, and textures, ensuring you never have to compromise on a delicious and wholesome meal.

1. Millet

Millet is a gluten-free pseudo-grain that is a fantastic stand-in for quinoa, especially in salads and pilafs. With a slightly sweeter, milder flavor and a fluffy texture when cooked, millet is highly versatile and nutrient-dense, providing protein and fiber. It cooks quickly and absorbs flavors well, making it a great base for various dishes.

2. Brown Rice

For a familiar, nutty, and chewy alternative, brown rice is an excellent option. While it offers similar fiber and nutrients, the texture is different but can be used in almost any dish where you would typically use quinoa. White rice also works well, but brown rice is closer in nutritional value.

3. Buckwheat

Don't let the name fool you—buckwheat is a gluten-free seed, not a type of wheat. It has a distinct earthy, nutty flavor and a tender, slightly chewy texture that makes it suitable for stir-fries, warm salads, or even breakfast porridge. Like quinoa, it's packed with protein and fiber.

4. Amaranth

This tiny, ancient, gluten-free seed offers a similar nutritional punch to quinoa and has an earthy, nutty flavor. When cooked, amaranth has a sticky texture, making it ideal for creating patties, thickening soups, or serving as a hot breakfast porridge.

5. Couscous

For those who don't need a gluten-free option, couscous is an easy and quick-cooking substitute. It's a type of pasta made from semolina wheat and has a light, fluffy texture that absorbs flavors beautifully. Couscous is perfect for cold salads or as a simple side dish.

6. Farro

Another wheat-based grain, farro, is known for its hearty, chewy texture and nutty flavor. This ancient grain is perfect for adding substance to soups, stews, and grain bowls. While it takes longer to cook than quinoa, the results are worth the wait for a satisfying meal.

7. Wild Rice

Technically a seed from an aquatic grass, wild rice is known for its impressive nutritional profile and earthy, rich flavor. It adds a distinct chewiness to dishes and works wonderfully in stuffing, soups, or as a base for hearty salads.

8. Teff

Native to Ethiopia, teff is the world's smallest grain, yet it's a nutritional powerhouse. It's naturally gluten-free and can be cooked into a porridge or used in baked goods. It has a mild, nutty flavor, similar to millet, and is versatile for both sweet and savory applications.

9. Cauliflower Rice

For a low-carb, vegetable-based alternative, cauliflower rice is an excellent choice. It mimics the appearance and texture of cooked grains and can be used in stir-fries, bowls, or as a side. Since it's not a grain, it won't absorb liquids the same way, but it's a great way to boost your vegetable intake.

10. Lentils and Chickpeas

While not grains, lentils and chickpeas offer a powerful protein and fiber punch, making them a satisfying quinoa substitute. Their texture and flavor profiles vary, so choose based on your recipe. Lentils work well in soups and stews, while chickpeas can be added to salads or used to make patties.

Comparison Table: Quinoa Substitutes at a Glance


Substitute	Best For	Gluten-Free	Flavor	Texture
Millet	Salads, pilafs, sides	Yes	Mild, slightly sweet, nutty	Fluffy
Brown Rice	Sides, stir-fries, bowls	Yes	Nutty	Chewy
Buckwheat	Porridge, salads, stir-fries	Yes	Earthy, nutty	Tender, chewy
Amaranth	Porridge, patties, thickener	Yes	Earthy, nutty	Sticky, porridge-like
Couscous	Salads, sides	No	Mild	Light, fluffy
Farro	Soups, stews, grain bowls	No	Nutty	Hearty, chewy
Wild Rice	Stuffing, soups, salads	Yes	Earthy, rich, nutty	Chewy
Teff	Porridge, baked goods	Yes	Mild, nutty	Creamy
Cauliflower Rice	Low-carb sides, bowls	Yes	Neutral	Crumbly, similar to rice
Lentils/Chickpeas	Soups, salads, patties	Yes	Earthy, savory	Soft (lentils), firm (chickpeas)

How to Choose the Right Quinoa Substitute

Selecting the best replacement for your recipe depends on a few key factors: dietary needs, desired texture, and flavor profile. If you're looking for a quick and easy-to-prepare alternative for a salad, couscous is an excellent choice. For a protein boost in a soup, lentils work perfectly. If you need a strict gluten-free option with a comparable fluffy texture, millet is your best bet. For a heartier dish like a grain bowl, the chewiness of farro or wild rice is an ideal match. Experimenting with different grains will help you discover which ones you enjoy most in various culinary applications.

Conclusion

Quinoa is a valuable and nutrient-rich staple, but it is far from the only option for healthy eating. The range of grains, seeds, and even vegetables available means you can easily find a suitable replacement based on your dietary restrictions, budget, or simple preference for variety. From the quick-cooking ease of couscous to the high-fiber profile of brown rice or the unique texture of amaranth, there's a world of culinary possibilities waiting to be explored. Embracing these alternatives not only diversifies your diet but also introduces exciting new flavors and textures to your meals. For more detailed nutritional information on many of these options, check out the resources at Healthline.

Disclaimer: The information provided is for general knowledge and is not a substitute for professional medical advice. Always consult a healthcare provider for medical questions.

Frequently Asked Questions

Brown rice and millet are generally more budget-friendly than quinoa. They are both versatile and nutritious, offering great value as a staple grain in your pantry.

Yes, couscous can be a great substitute for quinoa, particularly in salads, due to its similar size and light texture. However, remember that couscous is made from durum wheat and is not gluten-free, unlike quinoa.

There are many gluten-free alternatives, including brown rice, millet, buckwheat, amaranth, teff, sorghum, wild rice, lentils, and chickpeas.

For a low-carb alternative, riced cauliflower is an excellent choice. Chopped or riced broccoli can also work well to mimic quinoa's texture in many recipes.

Oats, especially rolled or steel-cut oats, can be a good replacement for quinoa in certain contexts, such as a hot breakfast porridge. However, they are not a good substitute for savory salads or stir-fries.

Excellent substitutes for quinoa in salads include couscous (if you eat gluten), millet, or wild rice. Cooked and cooled lentils or chickpeas can also provide a protein-rich base.

While quinoa is a complete protein, lentils, and chickpeas are excellent plant-based protein sources that can be used as a substitute. Combining different protein sources can also ensure you get a full range of amino acids.