Gluten-Free Substitutes for Couscous, Bulgur, Orzo and Barley

From The New Day Notebook · Facts last checked October 21, 2026 · General information, not medical advice

Couscous, bulgur, and orzo are all forms of wheat, while barley is another gluten-containing grain. Excellent gluten-free substitutes include quinoa, millet, buckwheat groats, sorghum, and different types of rice. These naturally gluten-free grains can fill the same roles in salads, pilafs, soups, and side dishes.

Choosing the right substitute depends on the recipe. The goal is to match the size, texture, and cooking properties of the original grain. A small, fluffy grain works best in place of couscous, while a larger, chewier grain is a better swap for barley in a hearty soup. Because these grains are naturally gluten-free, the main task is to source them safely to prevent cross-contact with gluten-containing grains during processing and packaging.

The swap table

Good to know

• CDF lists couscous and wheat varieties (including farro and semolina) among gluten sources, and barley among gluten-containing grains
• Quinoa, millet, rice, buckwheat and sorghum are on CDF’s list of naturally gluten-free grains
• CDF does not recommend buying grains from bulk bins because of cross-contact risk

How the gluten-free swaps work

Finding a successful substitute is about matching the original grain’s role in the dish. Different gluten-free grains offer different textures and sizes that mimic popular gluten-containing ones.

• For couscous: Quinoa and millet are ideal replacements. They are small grains that cook up to be light and fluffy, easily absorbing the flavors of dressings and sauces in salads and side dishes.
• For bulgur: Quinoa, millet, and buckwheat groats all have a similar size and chewiness to bulgur, making them perfect for dishes like tabbouleh or kibbeh. They provide a satisfying texture without becoming mushy.
• For orzo: Since orzo is a small, rice-shaped pasta, short-grain rice or arborio rice are great stand-ins for soups and pilafs. Their shape and creamy texture work very well. You can also find pasta products specifically labeled as gluten-free orzo.
• For barley and farro: These grains are known for being chewy and robust. Sorghum, brown rice, and wild rice offer a similar hearty and nutty quality. They hold their shape well during long cooking times, making them excellent choices for vegetable soups, stews, and grain bowls.

Getting good results with substitutes

To get the best results from your gluten-free grain, always cook it according to its own package directions, not the directions for the original grain you are replacing. Cooking times and the required amount of liquid can vary significantly. For example, quinoa often cooks much faster than barley.

Toasting dry grains like quinoa, millet, or sorghum in a dry pan for a few minutes before adding liquid can bring out a nutty, complex taste. Cooking grains in broth instead of water is another simple way to add depth. After cooking, fluffing the grains with a fork helps separate them and creates a lighter texture, which is especially important for substitutes for couscous and bulgur.

Common mistakes to avoid

A frequent mistake is buying grains from bulk bins at the grocery store. The risk of cross-contact from shared scoops and adjacent bins is very high. It is always safer to purchase grains that are packaged and sealed.

Always check that the product is explicitly labeled gluten-free. Grains like quinoa, rice, and buckwheat are naturally gluten-free, but they can be grown, harvested, and processed on equipment shared with wheat, barley, or rye. A gluten-free label confirms that the final product meets the FDA standard of containing less than 20 parts per million of gluten. Finally, remember that couscous is a type of wheat pasta, not a unique grain, so it is never gluten-free unless it is a specialty product made from a gluten-free ingredient like corn or rice.

When to loop in your doctor or dietitian

A strict gluten-free diet is essential for managing celiac disease. If you have been diagnosed with celiac disease or another gluten-related disorder, talk to your doctor or a registered dietitian to ensure your diet is safe and nutritionally complete. Do not start a gluten-free diet if you are pursuing a celiac disease diagnosis, as medical testing requires gluten to be present in your system for accurate results.

• If you think gluten is making you unwell, ask about celiac disease testing before cutting gluten out: testing needs gluten in the diet
• If you have celiac disease and still have symptoms on a gluten-free diet
• If you are unsure whether oats, wheat starch or a specific ingredient suits you
• For help planning a gluten-free diet that still meets your nutrition needs

Sources

• Celiac Disease Foundation: Sources of Gluten
• Celiac Disease Foundation: Gluten-Free Foods
• U.S. Food and Drug Administration: Gluten-Free Labeling of Foods

Last checked October 21, 2026. Recipes and ingredients change: always read the current label.