Best Gluten-Free and Healthy Alternatives of Couscous

Best Gluten-Free and Healthy Alternatives of Couscous
7 min reading time

If you have gluten allergies or are just trying to eat healthier, traditional couscous may not be the best option for you. Luckily, there are plenty of delicious alternatives that are both gluten-free and nutritious. In this section, we will explore the best gluten-free and healthy alternatives of couscous available and give you some tips on how to use them in your favorite recipes.

Core Findings:

  • There are many gluten-free couscous alternatives available that are both healthy and delicious.
  • Healthy couscous substitutes include nutritious grains like quinoa, millet, and rice.
  • Low-carb couscous alternatives like cauliflower rice can be used in place of traditional couscous.
  • Gluten-free couscous can be used in a variety of recipes, from salads to stir-fries.
  • Experiment with different gluten-free couscous options to find the perfect one for your culinary creations.

Gluten-Free Grain Options

If you’re looking for a gluten-free couscous alternative, there are several nutritious grains to choose from. Many of these grains offer similar textures and flavors to traditional couscous, making them excellent options to use in your favorite couscous recipes.

Here are some of the best gluten-free grains that you can use as a substitute for couscous:

GrainDescriptionBrand(s)Nutritional Benefits
QuinoaA nutty-flavored grain that’s high in protein and fiber.Bob’s Red Mill, Ancient HarvestContains all nine essential amino acids and is a good source of iron, magnesium, and zinc.
MilletA mild-flavored grain that’s similar in texture to couscous.Nature’s Path, Arrowhead MillsRich in B-vitamins and iron.
AmazakeA sweet, creamy porridge made from fermented rice.Eden Foods, ClearspringHigh in antioxidants and has anti-inflammatory properties.
BuckwheatA hearty grain with a slightly nutty flavor.Bob’s Red Mill, Arrowhead MillsHigh in fiber and protein, and a good source of magnesium and potassium.

You can also find gluten-free couscous brands made from corn, rice, and other grains. These products are great for those who want the texture of couscous without the gluten.

No matter which gluten-free grain you choose, be sure to read the nutrition label to ensure that it meets your dietary needs. You can also experiment with different grains to discover new flavors and textures for your meals.

Healthy Couscous Options

If you’re looking for healthy alternatives to couscous, there are plenty of tasty options that can be used in its place. Whether you’re following a gluten-free diet or just looking to boost your nutrient intake, these couscous alternatives are sure to satisfy.


Millet is a gluten-free grain that is high in fiber, protein, and minerals such as magnesium and phosphorus. It has a mild, nutty flavor and a texture that’s similar to couscous, making it a great substitute in salads, pilafs, and stews.


Quinoa is another popular gluten-free grain that’s packed with protein, fiber, and essential amino acids. It has a slightly nutty flavor and a fluffy texture, making it a delicious alternative to couscous in dishes like tabbouleh and grain bowls.

Cauliflower Rice

If you’re looking for a low-carb alternative to couscous, cauliflower rice is a great option. Simply grate or pulse cauliflower florets in a food processor until they resemble couscous in texture. Cauliflower rice is a versatile ingredient that can be used in stir-fries, salads, and as a base for grain-free sushi rolls.

Bulgur Wheat

Bulgur wheat is a traditional Middle Eastern grain that’s commonly used in dishes like tabbouleh and kibbeh. It’s high in fiber, protein, and B vitamins, and has a nutty flavor and chewy texture that’s similar to couscous. You can use bulgur wheat as a 1:1 substitute for couscous in most recipes.

These are just a few of the many healthy and delicious alternatives to couscous that are available. Whether you’re looking for gluten-free options or low-carb alternatives, there’s a couscous substitute that’s perfect for you. Experiment with different grains and ingredients to find the ones that work best for your taste buds and dietary needs.

Low-Carb Couscous Alternatives

If you’re looking for low-carb options to substitute for traditional couscous, there are plenty of delicious alternatives to choose from. Here are some of the best low-carb couscous alternatives:

AlternativeCarb Count per 100gBenefits
Cauliflower Rice3-5gHigh in fiber, low in calories, and rich in vitamins C and K.
Shirataki Noodles0.2-0.5gAlmost zero-carb, gluten-free, and vegan, and can be used in a variety of dishes.
Konjac Rice9gLow in calories, carbs, and fat, and high in fiber. It’s also gluten-free and vegan.
Zucchini Noodles3gLow-carb and low-calorie, and a great source of vitamins C and B6.

Experiment with these low-carb alternatives to discover your new favorite couscous substitute. Try making cauliflower rice stir-fry or zucchini noodle pasta with your favorite sauce. Don’t be afraid to get creative in the kitchen and add your own twist to these dishes.

Gluten-Free Couscous Recipes

Best Gluten-Free and Healthy Alternatives of Couscous

If you are looking for delicious and healthy gluten-free couscous recipes, we have you covered! These recipes feature a variety of tasty and nutritious alternatives to traditional couscous. From refreshing salads to hearty bowls, these recipes will satisfy your cravings and help you explore new flavors.

1. Quinoa Tabbouleh

This fresh and flavorful dish is a perfect alternative to traditional couscous salad. Start by boiling a cup of quinoa until fluffy and then add chopped cucumbers, tomatoes, red onion, and fresh parsley. Dress it with a lemon and olive oil dressing, and season with salt and pepper to taste. Serve chilled.

2. Cauliflower Couscous

If you are looking for a low-carb alternative to couscous, try this cauliflower couscous recipe. Grate a head of cauliflower and sauté it in olive oil with garlic, onion, and cumin until tender. Add chopped almonds and fresh parsley, and finish with a squeeze of lemon juice.

3. Buckwheat Bowl

This hearty and satisfying bowl features nutrient-packed buckwheat groats. Cook the buckwheat until tender and then add roasted sweet potatoes, sautéed kale, and a soft-boiled egg. Drizzle with tahini dressing and sprinkle with sesame seeds for added crunch.

4. Millet Pilaf

This flavorful pilaf is cooked with nutrient-dense millet. Start by cooking the millet in vegetable broth until fluffy. Sauté chopped onion and garlic in olive oil until tender and then add in diced carrots and celery. Mix in the cooked millet and finish with chopped almonds and fresh parsley.

5. Lentil Salad

This protein-packed salad features tender lentils and a variety of fresh vegetables. Cook a cup of lentils until tender and then mix them with chopped cucumber, red onion, and cherry tomatoes. Dress it with a lemon and olive oil dressing and season with salt and pepper to taste. Serve chilled.

These gluten-free couscous recipes are just the beginning! Experiment with different grains and vegetables to create your own delicious and nutritious meals. Happy cooking!


With so many gluten-free and healthy alternatives to traditional couscous available, there is no reason to miss out on this delicious staple. From nutrient-packed grains like quinoa and millet to low-carb options like cauliflower rice, there are plenty of substitutes to choose from.

If you’re feeling adventurous, try experimenting with different flavor combinations and ingredients to create your unique couscous alternative. Swap out traditional spices like cumin and coriander for more unique flavors like turmeric and smoked paprika.

So, go ahead, and expand your culinary horizons today. With a little creativity and some fresh ingredients, you can discover a whole new world of delicious and healthy couscous alternatives.

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