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Substitute for Quinoa

What it does in a recipe: Poppy gluten-free seed-grain for bowls, pilafs, and salads.

3 substitutes, ranked by what's already in your pantry. Amounts are dataset values — US and metric where a ratio exists.

Millet

per 1 cup cooked quinoa

US1 cup, cooked
Metric170 g
CommonBaking-safe ✓Alcohol-freeDairy-freeEgg-freeFish-freeGluten-freeNut-freePeanut-freeShellfish-freeSoy-freeVegan

Similar size and bite; milder flavor.

What changes: Milder flavor

Best for: Pilafs, bowls

Cooked rice

per 1 cup cooked quinoa

US1 cup
Metric185 g
Pantry stapleBaking-safe ✓Alcohol-freeDairy-freeEgg-freeFish-freeGluten-freeNut-freePeanut-freeShellfish-freeSoy-freeVegan

Different texture; fine in bowls and salads.

What changes: Softer, no pop

Best for: Bowls, stuffed peppers

Bulgur wheat

per 1 cup cooked quinoa

US1 cup, cooked
Metric180 g
CommonBaking-safe ✓Alcohol-freeDairy-freeEgg-freeFish-freeNut-freePeanut-freeShellfish-freeSoy-freeVeganContains gluten

Same chew; contains gluten.

What changes: Nutty; not gluten-free

Related swaps

Common questions

What can I use instead of Quinoa?
Cooked rice: 1 cup. Millet: 1 cup, cooked.
What is the exact ratio to substitute Quinoa?
Cooked rice (per 1 cup cooked quinoa) — US: 1 cup. Metric: 185 g.
What changes when you substitute Quinoa?
Milder flavor. Softer, no pop.

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