🌾 Grains & Starches

Keto Substitute for Quinoa - Everything You Need to Know

Discover the best keto-friendly substitutes for quinoa. Find low-carb alternatives that fit your ketogenic diet while maintaining similar texture and nutrition.

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Quick Answer

The best keto substitutes for quinoa are cauliflower rice, broccoli rice, or shirataki rice. These low-carb alternatives provide similar texture while keeping you in ketosis. Quinoa itself is too high in carbs for strict keto diets.

Best Substitutes

Cauliflower Rice

1:1

Cauliflower rice is made from grated cauliflower and has a similar texture to quinoa. It's very low in carbs (2g net carbs per cup) and high in fiber.

Best for:

grain bowlsside dishesstir-friessaladscasseroles

Cauliflower rice has only 2g net carbs per cup vs 34g in quinoa

Broccoli Rice

1:1

Broccoli rice is made from grated broccoli and has a similar texture to quinoa. It's low in carbs (3g net carbs per cup) and high in vitamins and minerals.

Best for:

grain bowlsside dishessaladswhen you want more nutrients

Broccoli rice has only 3g net carbs per cup and is high in nutrients

Shirataki Rice

1:1

Shirataki rice is made from konjac root and has 0g net carbs. It has a neutral flavor and similar texture to quinoa when cooked properly.

Best for:

grain bowlsside disheswhen you want zero carbsAsian dishes

Shirataki rice has 0g net carbs and is made from konjac root

Zucchini Rice

1:1

Zucchini rice is made from grated zucchini and has a mild, neutral flavor. It's low in carbs (2g net carbs per cup) and works well in many dishes.

Best for:

grain bowlsside dishessaladswhen you want mild flavor

Zucchini rice has only 2g net carbs per cup and is very versatile

Hemp Hearts

1:1

Hemp hearts are shelled hemp seeds that are high in protein and healthy fats. They have a nutty flavor and are very low in carbs (1g net carbs per 3 tablespoons).

Best for:

grain bowlssaladswhen you want high proteinbreakfast bowls

Hemp hearts have only 1g net carbs per 3 tablespoons and are high in protein

Cooking Tips

  • 💡Quinoa has 34g net carbs per cup, which is too high for strict keto
  • 💡Cauliflower rice needs to be cooked to remove excess moisture
  • 💡Broccoli rice can be eaten raw or lightly cooked
  • 💡Shirataki rice needs to be rinsed and cooked to remove the konjac smell
  • 💡Zucchini rice should be salted and drained to remove excess water
  • 💡Hemp hearts can be eaten raw or lightly toasted
  • 💡Add healthy fats like olive oil or avocado to increase satiety

Frequently Asked Questions

Can I eat quinoa on a keto diet?

Quinoa is generally not recommended on a strict keto diet because it has 34g net carbs per cup, which is too high for most people to stay in ketosis.

What's the best keto substitute for quinoa in salads?

Cauliflower rice or broccoli rice work best in salads. They provide similar texture and can be eaten raw or lightly cooked.

Can I use quinoa flour on keto?

Quinoa flour is also too high in carbs for strict keto. Use almond flour, coconut flour, or other low-carb flours instead.

How do I make cauliflower rice taste better?

Sauté cauliflower rice in butter or olive oil with garlic, herbs, and spices. Add a splash of lemon juice or vinegar for brightness.

Are there any keto-friendly grains I can use instead of quinoa?

Most grains are too high in carbs for keto. Focus on low-carb vegetables like cauliflower, broccoli, and zucchini, or use nuts and seeds for texture.

Summary

Discover the best keto-friendly substitutes for quinoa. Find low-carb alternatives like cauliflower rice and shirataki rice that fit your ketogenic diet.