Can you eat quinoa flakes without cooking?

In this article we will answer the question, “Can you eat Quinoa flakes without cooking?”

We will also explain how to make quinoa flakes from the whole grains and how to cook quinoa flakes. We will also briefly talk about the health benefits of the flakes and methods to store them properly. 

Can you eat quinoa flakes without cooking?

Yes, you can consume raw Quinoa flakes. Quinoa flakes are gluten free flakes which are derived from a mechanical process that flattens quinoa out. The fact that they are from the quinoa grain means that you derive all the benefits you would from eating quinoa grains. They are quite similar to oatmeal and can even be used as a breakfast or baking substitute.

The only problem with eating raw Quinoa flakes is that they do not taste as good. This is because the add-ons usually boost the flavors and make them pop. Eating raw quinoa flakes tastes a little bit bland and boring. 

What do quinoa flakes taste like?

Quinoa flakes have a similar taste to quinoa grains which is a mild and slightly nutty flavor. They can also taste a tad bitter. If you toast the quinoa flakes they become sweeter and get infused with a more pronounced nuttiness. 

How do you turn quinoa grains into flakes?

To turn quinoa grains into flakes you will require a grain mill to press the grains. The grains are pressed directly from their raw state. You can ideally purchase a grain mill with different roller settings so as to be able to achieve different thickness of the final product. 

After acquiring your roller, all you need to do is to pour the raw quinoa into the hopper, this is the funnel looking like a compartment at the top of the miller. You can pour as many quinoa grains as you want depending on your needs and also the capacity of the miller.

The grains will be milled into quinoa flakes and drop out at the compartment at the end.

How do you cook quinoa flakes?

Quinoa flakes are a simple meal to prepare and they cook up very fast like an ordinary breakfast oatmeal. To cook the flakes, boil some water or milk and have the cooking pot sit for about two to three minutes, then stir the contents well and voila, you’re good to go.

Ensure you use a ratio of about 1:2 of quinoa flakes to water (1 cup of quinoa flakes to 3 cups of water). But if you prefer different textures which could be a heavier and thicker cereal or you lean towards a thinner cereal, feel free to adjust water by adding more or less to achieve your desired texture.

Quinoa flakes can as well be prepped in a microwave for those people who prefer convenience and lead busy schedules. Here take your quinoa flakes and mix with your liquid of choice either water or milk in a microwave-safe bowl big enough to accommodate all contents plus the liquid. 

Set your microwave on a HIGH setting and microwave for about 2 minutes for one serving and around 6 minutes for four servings or till the cereal gets to your desired level of consistency. Stir the cereal well before serving.

You can as well toast your Quinoa flakes in a dry skillet until they turn to a nice golden and fragrant color and then add them to the boiling liquid. Quinoa flakes can be used in baked goods because they are gluten free and in other recipes as an alternative to oats.

What is the nutritional value of raw quinoa flakes?

Quinoa is usually made up of about 71.6% water, 21.3% carbohydrates, 4.4% protein, and 1.92% fat. The nutritional composition of cooked quinoa is:

The nutrition facts for 100 grams of cooked quinoa are:

  • Calories: 120
  • Water: 72%
  • Protein: 4.4 grams
  • Carbs: 21.3 grams
  • Sugar: 0.9 grams
  • Fiber: 2.8 grams
  • Fat: 1.9 grams

With such a good nutritional profile, it is no doubt that quinoa is packed with health benefits such as below:

Lowers blood sugar levels

Whole grains like Quinoa are associated with a reduced risk of type 2 diabetes unlike refined carbs which are associated with a higher risk of diabetes. 

May assist in weight loss

Quinoa is high in protein, protein is a great contributor to the weight loss journey as it assists in boosting metabolism and makes you feel fuller. This further helps in alleviating obesity and related diseases.

Quinoa is gluten free

This is perhaps one of its biggest perks, Quinoa is gluten free which makes it suitable for people who are allergic or intolerant to gluten or people with celiac disease.

How do you store Quinoa flakes?

If you are not intending to use Quinoa flakes soon, it is best to store them in the refrigerator . This will give them a longer shelf life of about a year. 

Make sure you transfer them to an airtight container after you’ve  opened the packaging they come with from the store. If you’ve cooked the quinoa flakes ensure you consume them immediately.

Other FAQs about Quinoa that you may be interested in.

Can dogs eat quinoa?

How to store cooked quinoa

How long to cook quinoa?


In this article we have answered the question, “Can you eat Quinoa flakes without cooking?”

We have also explained how to make quinoa flakes from the whole grains and how to cook quinoa flakes. We have also briefly talked about the health benefits of the flakes and methods to store them properly. 


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.