Top Pseudocereal Alternatives
Quinoa is a pseudocereal, meaning it’s a seed used culinarily as a grain. Several other pseudocereals and ancient grains offer comparable, or even higher, protein counts. They can be prepared and used in much the same way as quinoa in salads, side dishes, and bowls.
Amaranth: The Complete Protein Powerhouse
Amaranth, another ancient pseudocereal from the same family as quinoa, stands out as a high-protein alternative. With approximately 9 grams of protein per cooked cup, it slightly edges out quinoa's 8 grams. Amaranth also boasts an impressive iron content, nearly double that of quinoa per cup. Its flavor is more pronounced than quinoa's, with an earthy, nutty taste. When cooked, it has a slightly stickier, more porridge-like consistency, making it an excellent thickener for soups and stews. Amaranth is also naturally gluten-free.
Teff: The Tiny, Nutrient-Dense Seed
This tiny African seed is a nutritional heavyweight despite its small size. Teff offers nearly 10 grams of protein per cooked cup, comparable to or slightly higher than quinoa. It is particularly rich in iron and calcium, two minerals that can sometimes be harder to obtain on a plant-based diet. Teff’s mild, nutty flavor makes it versatile for a variety of dishes. It is commonly used to make Ethiopian injera flatbread but can also serve as a delicious porridge or thickening agent for soups. Like amaranth and quinoa, teff is naturally gluten-free.
Buckwheat: The Earthy, Gluten-Free Option
Despite its name, buckwheat is not related to wheat and is completely gluten-free. This pseudocereal has a distinct, earthy flavor and provides approximately 6 grams of protein per cooked cup. While its protein content is slightly lower than quinoa’s, buckwheat offers other benefits, including a lower glycemic index and a unique texture. It is available as groats for porridge or as flour for baking, especially for pancakes and noodles. Buckwheat is also rich in antioxidants.
High-Protein Legumes and Pulses
Legumes and pulses, such as lentils and chickpeas, are some of the most accessible and affordable high-protein plant foods available. When paired with other foods, they can provide a complete amino acid profile.
Lentils and Chickpeas: The Versatile Staples
Lentils are an absolute powerhouse of plant-based protein, with a remarkable 18 grams per cooked cup. They are incredibly versatile and cook much faster than many other legumes, making them a great base for soups, curries, and salads. Chickpeas, or garbanzo beans, are another excellent source, offering about 15 grams of protein per cooked cup. Chickpeas are a pantry staple, perfect for hummus, roasted snacks, or added to stews and grain bowls. Both are loaded with fiber and other essential nutrients.
Soy Products: Tofu, Tempeh, and Edamame
For those seeking a complete protein, soy-based products are a fantastic alternative. Edamame, the young green soybean, contains about 18.4 grams of protein per cooked cup. Tofu and tempeh, both derived from soybeans, are also excellent complete protein sources that can be used in stir-fries, curries, and burgers. Tempeh, in particular, is a fermented product that offers probiotic benefits in addition to its high protein content.
Other Nutrient-Dense Grain Options
In addition to pseudocereals and legumes, other grains can serve as a suitable alternative to quinoa, each with its own unique characteristics.
Spelt and Kamut: The Chewy Ancient Grains
Spelt and Kamut (Khorasan wheat) are ancient varieties of wheat that contain gluten. However, for those without gluten sensitivity, they offer a protein-rich, chewy-textured alternative. A cup of cooked spelt provides around 10.5 grams of protein, while Kamut contains about 10 grams. Their nutty flavor makes them a great addition to salads, pilafs, and grain bowls.
Wild Rice: The Higher-Protein Aquatic Seed
Technically a seed from an aquatic grass, wild rice is known for its nutty flavor and distinct texture. It provides more protein than regular brown rice, with about 6.5 grams per cooked cup. Wild rice is a perfect alternative for a hearty salad, pilaf, or stuffing. It adds a satisfying, chewy element to any dish.
Comparison of High-Protein Quinoa Alternatives
To help you choose the best option for your needs, here is a comparison of several high-protein alternatives to quinoa based on their nutritional profile and culinary use.
| Food | Protein per Cooked Cup (approx.) | Gluten-Free | Flavor Profile | Best For... |
|---|---|---|---|---|
| Amaranth | 9 grams | Yes | Earthy, nutty, slightly sticky | Porridge, thickening soups, patties |
| Teff | 10 grams | Yes | Mild, nutty | Porridge, injera, baked goods |
| Lentils | 18 grams | Yes | Earthy, mild | Soups, stews, curries, salads |
| Chickpeas | 15 grams | Yes | Nutty | Roasted snacks, salads, hummus |
| Spelt | 10.5 grams | No | Nutty, chewy | Salads, grain bowls, pilafs |
| Wild Rice | 6.5 grams | Yes | Nutty, chewy | Salads, pilafs, stuffing |
How to Incorporate Alternatives into Your Diet
Switching from quinoa to a new grain or seed can be an exciting way to add variety and new nutrients to your meals. Try these simple tips to get started:
- For salads: Toss cooked and cooled amaranth, teff, or wild rice into your favorite salads for added protein and texture. Alternatively, use roasted chickpeas for a crunchy, satisfying topping.
- For breakfast: Substitute quinoa with amaranth or teff to make a warm, nutrient-dense breakfast porridge. You can also use oats or incorporate chia or hemp seeds into smoothies and yogurt bowls.
- In soups and stews: Cooked lentils are perfect for adding bulk and protein to any soup. Amaranth can also be used as a natural thickener.
- In bowls and pilafs: Use spelt, Kamut, or wild rice as the hearty base for grain bowls topped with roasted vegetables and protein. This works similarly to how quinoa is used.
- For baked goods: Explore gluten-free flours like amaranth or buckwheat flour for nutritious pancakes, muffins, or breads.
Conclusion
While quinoa is celebrated for its complete protein and nutritional value, many equally—and in some cases, more—nutritious alternatives exist. Amaranth, teff, and legumes like lentils and chickpeas offer comparable or higher protein content and a broad spectrum of vitamins and minerals. Whether you are gluten-free or simply looking to add variety, experimenting with these alternatives will enrich your diet. For more ideas on incorporating diverse plant-based options, consider resources like Healthline's guide to high-protein plant foods. From earthy buckwheat to versatile lentils, the world of protein-rich plant foods is full of delicious and healthy choices to discover.
