What is a substitution for quinoa?

January 11, 2026 •

4 min read

Despite being commonly used as a grain, quinoa is actually a seed from the goosefoot plant, offering a complete protein and a nutty flavor. Whether you've run out, want a change of texture, or need a specific alternative, finding a great quinoa substitution for your recipe is easier than you think. This guide will walk you through the top alternatives and how to use them.

Quick Summary

This guide explores various quinoa alternatives for different dietary needs and recipes, from gluten-free grains like millet and teff to nutritious, gluten-containing options such as couscous and farro, comparing their uses, flavors, and nutritional benefits.

Key Points

Millet: A gluten-free seed with a mild, fluffy texture, and a quick cooking time, making it ideal for salads and side dishes.
Couscous: A small pasta that absorbs flavors well and cooks very quickly, but is not gluten-free.
Farro: A hearty ancient wheat grain with a chewy texture and nutty flavor, perfect for soups and grain bowls, though it contains gluten.
Buckwheat: A gluten-free seed with an earthy, nutty taste, suitable for both savory side dishes and breakfast porridge.
Brown Rice: A widely available gluten-free alternative with a nutty flavor and chewy texture, and a robust nutritional profile.
Amaranth: A tiny gluten-free seed that becomes slightly sticky when cooked, great for porridges and patties.
Cauliflower Rice: A low-carb, vegetable-based, and gluten-free alternative made from pulsed cauliflower florets.

Quinoa has become a staple for many, celebrated for its nutty flavor, fluffy texture, and impressive nutritional profile, particularly its status as a complete protein. However, there are many reasons one might seek a replacement—perhaps you need a budget-friendly option, a specific texture, or are simply tired of the same old side dish. Fortunately, the world of ancient grains and seeds offers a wide array of delicious alternatives.

Excellent Gluten-Free Alternatives

For those who need to avoid gluten or simply prefer to, several options closely mimic quinoa's benefits and versatility.

Millet

Millet is an ancient gluten-free grain that is actually a seed, with a mild, slightly sweet flavor and a fluffy, couscous-like texture when cooked. It cooks relatively quickly and can be used in salads, pilafs, and as a hearty side dish. Millet flour can also be used in baking.

Buckwheat

Despite its name, buckwheat is not related to wheat but is a high-protein, grain-like seed that is naturally gluten-free. It has a robust, earthy, and nutty flavor with a tender-chewy texture. Buckwheat groats are an excellent substitute for quinoa in side dishes and porridge.

Amaranth

This tiny seed from South America is packed with nutrients and is also gluten-free. It has a nutty flavor but creates a sticky, porridge-like texture when cooked, making it more suitable for dishes like hot cereal, patties, or thickening soups rather than fluffy salads.

Teff

Teff is one of the smallest gluten-free grains and has a mild, nutty, and slightly earthy flavor. It cooks very quickly and can be used in savory dishes like pilafs, salads, and porridge. Teff flour is also popular for baking.

Brown and Wild Rice

These are easily accessible and familiar alternatives. Brown rice is a whole grain with a nutty flavor and chewy texture, while wild rice is technically a grass seed with an even nuttier flavor and chewier texture. Both are naturally gluten-free and work well in various dishes where quinoa is typically used, especially side dishes and salads.

Hearty Gluten-Containing Options

If gluten is not a concern, these options offer a different flavor and texture profile.

Couscous

Couscous is a tiny, processed pasta made from semolina wheat, and it has the closest appearance to cooked quinoa. Its light, fluffy texture and neutral flavor make it a fantastic, quick-cooking alternative that readily absorbs the flavors of other ingredients. However, it is not gluten-free.

Farro

An ancient whole grain in the wheat family, farro offers a rich, nutty flavor and a satisfyingly chewy texture. It's high in fiber and protein, making it an excellent, hearty option for grain bowls, soups, and pilafs. Like couscous, it contains gluten.

Barley

This versatile cereal grain has a subtle, nutty flavor and a distinct chewy texture. It's particularly well-suited for soups and stews due to its heartiness. Pearl barley is often the most common variety available.

Low-Carb and Other Alternatives

Cauliflower Rice

For those seeking a low-carb alternative, cauliflower rice is an excellent choice. Made by pulsing cauliflower florets in a food processor, it can be steamed or fried. While its nutritional profile and texture are different, it works great as a side dish in place of quinoa.

Chickpeas or Lentils

If you want a protein-packed legume replacement, cooked chickpeas or lentils are an option. They will significantly change the texture of your dish but can be used in salads, stews, and side dishes. Roasted chickpeas can also add a nice crunch to salads.

Comparison Table: Quinoa and Its Top Substitutes


Substitute	Gluten-Free?	Flavor Profile	Texture	Best For
Millet	Yes	Mild, slightly sweet	Fluffy, couscous-like	Salads, side dishes, pilafs
Buckwheat	Yes	Earthy, nutty	Chewy, tender	Porridge, side dishes
Amaranth	Yes	Nutty, earthy	Sticky, porridge-like	Hot cereal, thickening soups
Couscous	No	Neutral	Light, fluffy	Salads, quick side dishes
Farro	No	Nutty	Chewy, hearty	Soups, grain bowls, pilafs
Brown Rice	Yes	Nutty, earthy	Chewy	Side dishes, salads
Cauliflower Rice	Yes	Neutral	Soft, crumbly	Low-carb side dishes

How to Choose Your Quinoa Replacement

When deciding on a quinoa substitute, consider your dietary needs and the specific recipe. If you require a gluten-free option, millet, buckwheat, and brown rice are fantastic choices that offer different textures and flavors. For those without gluten concerns, couscous is a quick and easy stand-in, while farro provides a heartier, chewier experience. For low-carb cooking, cauliflower rice is the clear winner. Consider the final texture and flavor you desire—fluffy, chewy, or creamy—and choose a substitute that aligns with your culinary goals. You can find many recipes using these alternatives for inspiration, such as this one for wild rice stuffing with cranberry, apricot, and scallion.

Conclusion

Quinoa may be a powerhouse of nutrition and versatility, but it is far from the only healthy, delicious grain-like ingredient available. From the fluffy millet and hearty farro to low-carb cauliflower rice and quick-cooking couscous, a world of flavors and textures awaits. By exploring these alternatives, you can add variety to your diet, discover new favorite dishes, and ensure you always have the perfect ingredient for your next meal.

Frequently Asked Questions

Yes, couscous can be a great substitute for quinoa, as it has a similar size and appearance, and cooks quickly. However, it is important to remember that couscous is a type of pasta made from wheat and contains gluten, unlike quinoa.

Cauliflower rice is an excellent low-carb and gluten-free alternative to quinoa. It is made by blending cauliflower into fine pieces and can be used as a simple side dish.

Whether farro is 'better' than quinoa depends on your dietary needs and preferences. Farro has a chewier texture and higher fiber content, but contains gluten. Quinoa is a complete protein and gluten-free, with a lower glycemic index.

No, millet and quinoa are not the same. Millet is a cereal grain, whereas quinoa is a seed (pseudocereal). While both are gluten-free and nutritious, quinoa is a complete protein, which millet is not.

For salads, great substitutes for quinoa include couscous, millet, brown rice, or buckwheat groats, depending on whether you need a gluten-free option or prefer a specific texture.

Besides quinoa, other excellent gluten-free alternatives include millet, teff, amaranth, brown rice, and wild rice.

Oats can be a good substitute for quinoa in certain applications, such as a breakfast porridge, but they have a different texture and are not a complete protein like quinoa. They are not suitable for all savory quinoa recipes.