10 Best Farro Substitutes for Salads, Soups & Grain Bowls

The best farro substitute depends on your recipe, but the closest alternatives are pearled barley, freekeh, wheat berries, quinoa, and brown rice. For similar chewy texture, choose barley or wheat berries. For gluten-free options, use quinoa, brown rice, or sorghum. Most substitutes work in a 1:1 ratio when replacing cooked farro.

Here you can also find our best Malt Vinegar Substitute and White Wine Vinegar Substitute.

What Is Farro and Why Would You Need a Substitute?

Quick Answer: Farro is an ancient whole grain with a chewy texture and nutty flavor, often used in salads, soups, and grain bowls.

Farro is popular because it:

• Has a hearty, chewy bite
• Absorbs flavor well
• Works hot or cold
• Is rich in fiber and protein

You may need a farro substitute if:

• You need a gluten-free alternative
• Farro isn’t available
• You want a softer or quicker-cooking grain

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What Is the Best Substitute for Farro?

Quick Answer: Pearled barley is the closest overall substitute for farro in texture and flavor.

Barley mimics:

• Chewiness
• Nutty taste
• Hearty structure

👉 Substitute 1 cup cooked farro with 1 cup cooked barley.

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10 Best Farro Substitutes

1. Can Pearled Barley Replace Farro?

Yes — it’s the closest texture match.

Best for:

• Grain bowls
• Soups
• Salads

Ratio: 1:1 (cooked for cooked)

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2. Is Freekeh a Good Farro Substitute?

Yes — freekeh has a similar chewy texture and smoky flavor.

Best for:

• Mediterranean dishes
• Warm salads
• Stuffed vegetables

Ratio: 1:1

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3. Can Wheat Berries Replace Farro?

Yes — wheat berries are slightly firmer but very similar.

Best for:

• Hearty salads
• Soups

They require longer cooking time.

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4. Is Quinoa a Good Gluten-Free Farro Substitute?

Yes — quinoa is the best gluten-free substitute for farro.

Best for:

• Salads
• Bowls
• Light side dishes

Ratio: 1:1

Quinoa cooks faster and has a softer texture.

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5. Can Brown Rice Replace Farro?

Yes — brown rice works well in most recipes.

Best for:

• Stir-fries
• Casseroles
• Meal prep bowls

It’s less chewy but widely available.

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6. Is Spelt a Suitable Farro Substitute?

Yes — spelt is closely related to farro.

Best for:

• Rustic dishes
• European-style salads

Note: Contains gluten.

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7. Can Couscous Replace Farro?

Yes — for lighter dishes only.

Best for:

• Quick salads
• Side dishes

Texture is softer and less chewy.

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8. Is Bulgur a Good Alternative to Farro?

Yes — bulgur has a nutty flavor and similar grain appearance.

Best for:

• Tabbouleh
• Cold salads

It cooks much faster than farro.

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9. Can Sorghum Replace Farro?

Yes — sorghum is a gluten-free grain with a chewy texture.

Best for:

• Soups
• Grain bowls

Ratio: 1:1

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10. Is Oat Groats a Good Farro Substitute?

Yes — oat groats offer chewiness and hearty texture.

Best for:

• Savory bowls
• Slow-cooked dishes

They take longer to cook.

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What Is the Best Gluten-Free Farro Substitute?

Quick Answer: Quinoa, sorghum, or brown rice are the best gluten-free alternatives.

Since farro contains gluten, choose naturally gluten-free grains for dietary needs.

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What Is the Best Farro Substitute for Salads?

Quick Answer: Barley, quinoa, or bulgur work best in salads.

Choose based on desired texture:

• Chewy → Barley
• Light → Quinoa
• Quick → Bulgur

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What Is the Best Farro Substitute for Soup?

Quick Answer: Barley or wheat berries provide the closest hearty texture in soups.

They hold shape well and absorb broth flavor.

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Quick Farro Substitute Comparison Table

🌾 Substitute	🚫 Gluten-Free	🥄 Texture	🍽️ Best For
Barley	No	Chewy	Soups, bowls 🍲
Freekeh	No	Chewy	Mediterranean dishes 🥗
Wheat berries	No	Very firm	Salads 🥗
Quinoa	Yes	Light	Salads 🥗
Brown rice	Yes	Medium	Casseroles 🍛
Spelt	No	Chewy	Rustic dishes 🍽️
Bulgur	No	Soft-chewy	Quick salads 🥗
Sorghum	Yes	Chewy	Bowls 🍚
Couscous	No	Soft	Side dishes 🍽️
Oat groats	Yes	Chewy	Hearty recipes 🍲

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FAQs About Farro Substitutes

What can I use instead of farro?

Barley, quinoa, wheat berries, bulgur, or brown rice.

Is farro the same as barley?

No, but barley is the closest substitute in texture.

What is a gluten-free substitute for farro?

Quinoa, sorghum, or brown rice.

Can I use quinoa instead of farro?

Yes, especially in salads and grain bowls.

What grain tastes most like farro?

Pearled barley has the closest flavor and chewiness.

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Key Takeaways

• Barley is the best overall farro substitute
• Quinoa is best for gluten-free recipes
• Wheat berries offer similar chewiness
• Bulgur cooks fastest
• Most substitutes work in a 1:1 cooked ratio