What can I substitute for quinoa flakes?

In this brief article, we will answer the question, “What can I substitute for quinoa flakes?” and will discuss the possible substitutes for quinoa flakes. 

What can I substitute for quinoa flakes?

Quinoa flakes can be best substituted with cooked rice, cooked couscous, cooked barley, cooked chickpeas, roast cauliflower, roast vegetable, and nuts.

Substitutes for quinoa flakes

Quinoa flakes are pressed quinoa. They are gluten-free and contain a lot of good fibre and protein. Quinoa flakes give a nutty and grainy flavour to the cooking products. They give an appealing chewy texture. 

You can easily prepare quinoa flakes in the microwave oven by mixing the cereal and liquid in a bowl. 

But if you don’t have quinoa flakes around you in the kitchen or stores. Then you could go with other substitutes which have the same texture and flavour.

Here’s the list of the substitutes for quinoa flakes:

Cooked rice

Cooked rice can be the substitute for cooked quinoa. Brown rice can be the best substitute in terms of nutrition and flavour. There will be a slight difference in cooking time because rice has a different ability to absorb liquid. After draining the liquid, the rice could be used for cooked quinoa.

Cooked rice can lower cholesterol can levels and reduce the risk of heart diseases. It helps in maintaining a healthy weight because the intake of fibre makes a person feel full.

Brown rice is rich in vitamins and minerals. These vitamins and minerals help in transporting blood oxygen.

Cooked couscous

Cooked couscous can be the substitute for quinoa flakes. Couscous helps in boosting your immune system. It provides plant-based protein. It is quite easy to prepare. It lowers the risk of cancer due to the presence of selenium in its ingredients. 

Couscous is rich in fibre. Cooked couscous can be kept at room temperature for some hours and can be kept in the fridge for 3 days. The time duration may shorten when couscous is mixed with other ingredients. You can reheat it in the microwave.

Cooked barley

Barley is obtained from a plant. Cooked barley can be used as a substitute for quinoa flakes. It gives a unique texture and flavour to the cooked food. There may be a mere difference in cooking time and liquid absorption. Barley is rich in nutrients. It helps in reducing hunger and helps in losing weight. 

It is also beneficial for reducing heart diseases. It is good for lowering blood sugar, blood pressure, and cholesterol. It is quite helpful for diarrhoea and stomach pain. Recent studies have proved that barley is super beneficial for kidney and liver health because it contains a sufficient amount of water. 

Cooked chickpeas

Chickpeas are also used as a substitute for quinoa flakes. Cooked chickpea is gluten-free. It contains the same amount of protein and fibre as quinoa.

It is rich in raffinose. It makes our bones stronger. The main components of chickpeas are calcium, magnesium, fibre, and other nutrients. It helps in improving our mental health. You should avoid raw chickpeas because raw chickpeas contain toxic substances that may cause difficulty indigestion. 

Low-carb quinoa substitutes

Roast cauliflower

The roast cauliflower is a good low-carb alternative to quinoa flakes. It is rich in nutrients such as choline. It contains high fibre and antioxidants. It helps in reducing weight. 

The roast cauliflower is also rich in sulforaphane. You can easily add it to your diet because it contains the best amount of folate and vitamin C. 

Roast Vegetable

Roast vegetables like zucchini, eggplant, or even broccoli are the healthier substitutes for quinoa flakes. I contain healthy fibre. So, it helps in improving the healthy heart fibre and vitamins. No water is required in roasting vegetables, and it uses dry heat. 

When vegetables are cooked in the dry heat of the oven, the natural sugar in them is heated which is the main reason for adding sweet, nutty, and toasty flavour in dishes.


When you run out of quinoa flakes you can use nuts as a replacement. Nuts contain nutrients. Nuts are rich in antioxidants. Nuts help in reducing weight also in lowering cholesterol and triglycerides. Nuts help reduce inflammation.

Nuts are rich in fibre, so they are quite beneficial for our health. Nuts contain monounsaturated and polyunsaturated fats. 

There’s a high amount of arginine amino acid, which helps keep our blood vessels healthy. 

We hope that the list above brought additional insight on what to substitute the next time you run out of quinoa flakes. But, if you personally prefer the real thing, that is perfectly fine, too!


In this brief article, we have answered the question, “What can I substitute for quinoa flakes?” and have discussed the possible substitutes for quinoa flakes. 



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.