The seed of a plant related to spinach and chard rather than a true cereal. It cooks at 1 cup seed to 2 cups liquid in about 15 minutes and expands to roughly three times its volume.
What it does in a recipe: A fast-cooking, protein-rich, gluten-free grain substitute with a springy bead texture. Pick the swap that covers that job - the ratios below are written so you can act on them without doing any arithmetic.
Also called: Keen-wah
4substitutes
Reliablebest available
Grainscategory
Quick answer
Millet
1 cup quinoa with 2 cups liquid = 1 cup millet with 2 1/2 cups liquid, simmered 20 minutes
All substitutes, best first
4 ways to replace quinoa
Millet
Reliable
1 cup quinoa with 2 cups liquid = 1 cup millet with 2 1/2 cups liquid, simmered 20 minutes
Millet is a similarly small gluten-free seed but starchier, so it takes a little more water and turns softer and fluffier.
MethodToast it dry in the pan for two minutes before adding liquid, which keeps the grains separate rather than porridge-like.
Trade-offMilder and sweeter with none of quinoa's grassy bitterness, and softer - it will not hold up as well in a salad.
Allergen checkBulgur is cracked wheat and contains gluten. It is not an appropriate swap where quinoa was chosen for coeliac disease or wheat allergy - millet, rice or buckwheat are. A diagnosed gluten disorder is a medical condition, not a dietary preference to be approximated.
Buckwheat groats
Reliable
1 cup quinoa with 2 cups liquid = 1 cup buckwheat groats with 1 3/4 cups liquid, simmered 10 to 12 minutes
Despite the name buckwheat is not wheat and contains no gluten. It absorbs slightly less liquid and cooks faster than quinoa.
MethodWatch it closely from 8 minutes. Buckwheat goes from firm to collapsed in a very short window.
Trade-offMuch more strongly flavoured, earthy and slightly bitter, and softer once cooked.
Quinoa is coated in saponins, a natural bitter compound. Most packets are pre-rinsed, but a rinse under cold running water until the foaming stops takes thirty seconds and reliably removes the soapy taste people complain about.
At a glance
Quinoa in summary
Quinoa at a glance: category, its job in a recipe, the diets it suits, the diets its substitutes can satisfy, and how many substitutes there are.
1 cup quinoa with 2 cups liquid = 1 cup millet with 2 1/2 cups liquid, simmered 20 minutes. Millet is a similarly small gluten-free seed but starchier, so it takes a little more water and turns softer and fluffier. Milder and sweeter with none of quinoa's grassy bitterness, and softer - it will not hold up as well in a salad.
Can I use white rice instead of quinoa?
1 cup quinoa with 2 cups liquid = 1 cup long-grain white rice with 1 3/4 cups liquid, simmered 18 minutes. Similar absorption behaviour with slightly less liquid, and it is equally gluten-free, which is often the reason quinoa was chosen in the first place. Softer and neutral, with much less protein and none of quinoa's springy pop.
Can I use bulgur instead of quinoa?
1 cup quinoa with 2 cups liquid = 1 cup medium bulgur with 2 cups boiling water, covered off the heat 20 to 30 minutes. Bulgur is parboiled cracked wheat, so it only needs rehydrating rather than cooking, and it gives a comparable light, separate texture in a salad. Softer and wheatier, and it contains gluten, which removes the main reason many cooks reach for quinoa.
Can I use buckwheat groats instead of quinoa?
1 cup quinoa with 2 cups liquid = 1 cup buckwheat groats with 1 3/4 cups liquid, simmered 10 to 12 minutes. Despite the name buckwheat is not wheat and contains no gluten. It absorbs slightly less liquid and cooks faster than quinoa. Much more strongly flavoured, earthy and slightly bitter, and softer once cooked.
Cooking around an allergy? Diet tags here describe the ingredient itself, not any particular brand. Processed products change formulation without notice and shared production lines are common, so read the label on everything you use. A severe allergy is a medical matter - confirm with the manufacturer or your clinician rather than relying on a substitution chart.