Can you eat quinoa on keto?

In this brief guide, we will address the query “ Can you eat quinoa on keto?”. We will also talk about what is the keto diet, how many carbs are in quinoa, how much quinoa to consume on keto, some quinoa keto recipes to consider and alternative low carbs foods to quinoa on keto.  

Can you eat quinoa on keto?

No, you can not eat quinoa on keto. Quinoa is a rather high-carbohydrate food, despite its great nutrients and comparable to grains. 

The grains are normally off-limits on low carb and ketogenic diets due to their high carb content. Thus a single serving of quinoa may increase your daily carb allowance if you are following a low carb keto diet.

What is a keto diet?

The ketogenic diet is a low-carbohydrate eating plan with moderate protein content and high-fat content. It is designed to help you get into ketosis, a metabolic condition in which your body uses fat for energy instead of carbohydrates. 

On the keto diet plan, you should consume 20 to 50 grams of carbs each day to stay in ketosis, thus many keto diet guidelines outrightly prohibit grains as they are significantly high in carbohydrates.

How many carbohydrates are in quinoa?

Quinoa is a somewhat heavy carbohydrate food, with 21.2 grams per cooked 3.5-ounce or 100 grams portion. It also contains 2.6 grams of fibre in 3.5 ounces or 100 grams of cooked quinoa. Thus the meal includes roughly 18.6 grams of net carbohydrates. 

The carbohydrates in dietary fibre are not fully digested, subtracting the total fibre from the total carbs in food gives you the number of carbs your body breaks down. A single serving of quinoa may increase your daily carb allowance depending if you are on a low carb keto diet.

How much quinoa can you eat on a keto?

You can eat a 1/2 cup or 50 grams of quinoa serving if that is the only carbs in the meal per day. Similarly, you can drop it down to a 1/4 cup or 25 grams serving, if you combine it with veggies. You may also use it as a side dish with lean protein, such as fish, poultry, or eggs, or season it with olive oil and herbs.

The serving size of quinoa also contains other key nutrients such as 4 grams of protein and 2 grams of fibre, which both contribute to feelings of fullness and allows you to eat less.

What are some quinoa recipes for keto?

If you still desire the crisp nutty flavour of quinoa in your keto diet, you may consider the following recipes. They are low in carbs yet still have that distinctive quinoa flavour.

Shrimp Salad and Quinoa on Keto Diet

After a long day at work, this shrimp and quinoa salad is a delicious evening alternative to your keto diet. The recipe requires the following ingredients to make this salad:

  • A couple of teaspoons of butter
  • 1 pound shrimp
  • Keto mayonnaise
  • Keto mustard
  • Half a tablespoon of chilli powder
  • A quarter-cup of lemon juice
  • Half onion
  • A single avocado
  • Two celery stalks
  • Two tablespoons of quinoa

To make the dish, toss your shrimp into a heated pan with butter. Cook for two minutes on each side and remove from heat. After that, whisk in the mayonnaise, mustard, chilli powder, and lemon juice and chop your vegetables. 

Combine it with your sauce and shrimp, then top with quinoa. In this way, you can have a high-fat, low-carb dinner with quinoa’s distinct flavour.

Beef Quinoa Stew on the Keto Diet

This low-carb beef quinoa stew is ideal for meat lovers on keto. You’ll need the following ingredients to make this stew:

  • A couple of cuts of your preferred meat
  • Half chopped onions
  • Two chopped garlic cloves
  • 1 big diced carrot
  • Half grated tomato
  • 1 cup turnip greens
  • 1-quart beef broth
  • Two tablespoons of quinoa
  • Spices and keto sauces of choice, for example, glucomannan as a thickening agent.

To begin, place your meat in a heated pan with a little butter and remove it once it has developed some colour. Add your onion, garlic, and sliced carrot. Place these vegetables in the slow cooker alongside your meat and cook until once softened. 

Toss in the tomato, quinoa, turnip, and beef broth, then season to taste with your favourite spices. Cook this stew in the slow cooker for eight hours, then add a keto thickener like glucomannan after it is done. 

What are some low carbohydrates alternatives to quinoa on keto?

Here are some great quinoa substitutes that are low in carbohydrates.

  • Broccoli rice can be prepared from broccoli. Broccoli is a cruciferous vegetable that is high in antioxidants and minerals. Broccoli also includes sulforaphane, a chemical that protects against prostate and breast cancer. One cup comprises the following ingredients:
  • 31 calories
  • 6 grams carbs
  • 90% is made up of water.
  • 2.5 grams of protein content
  • 2.4 grams of fibre
  • 0.4 grams of fats
  • Cauliflower rice can also be prepared from cauliflower just like broccoli. Cauliflower is a low-carb cruciferous vegetable. It contains phytonutrients, vital amino acids, and fibre, all of which are beneficial to general health. One cup of cauliflower has the following nutritional profile:
  • 5 calories
  • 2 grams of Fibre
  • 3 grams net Carbohydrates
  • two grams of protein
  • 100% of your daily vitamin C requirements
  • Shredded Cabbage: Cabbage is a low carb vegetable which can be delicious if properly prepared to avoid its bland taste. Cabbage is abundant in beta carotene and other antioxidants, which are important for lowering inflammation and promoting cardiovascular health. One serving of cabbage contains the following nutrients:
  • 22 calories
  • 3 grams of net carbohydrates
  • 1 gram of protein
  • 85% of your RDA of vitamin K


In this brief guide, we have addressed the query “ Can you eat quinoa on keto?”. We have also talked about what is the keto diet, how many carbs are in quinoa, how much quinoa to consume on keto, some quinoa keto recipes to consider and alternative low carbs foods to quinoa on keto.