Farro is an ancient wheat grain that has been cultivated in the Mediterranean and Middle East for thousands of years. In Italy, it's a staple ingredient in rustic soups (like farrotto, a risotto-style preparation), grain salads, and side dishes. It has a satisfying, chewy texture, a nutty and slightly earthy flavor, and a pleasantly filling quality that comes from its high fiber and protein content relative to more refined grains.
The term "farro" in the US typically refers to emmer wheat, though it can sometimes also mean einkorn or spelt, which are closely related ancient wheat varieties. It comes in three processing forms: whole farro (intact bran, longest cook time ~60 minutes), semi-pearled (partially polished, ~30 minutes), and pearled (fully polished, ~25 minutes). Most farro sold in supermarkets is semi-pearled or pearled. Because it comes from wheat, farro is not suitable for people with celiac disease or gluten sensitivity.
If you need a farro substitute — whether for gluten-free needs, speed, or simply to use what's available — there are several whole grains that can step into farro's role with similar success.
■Best Substitutes for Farro
Farro is most valued for its chewy texture, nutty flavor, and nutritional density. The best substitutes share at least two of those qualities.
| Substitute | Flavor / Texture Match | Swap Ratio |
|---|---|---|
| Spelt Berries | Closest relative — similar chewy texture and nutty flavor, contains gluten | 1:1 (dry) |
| Wheat Berries | Chewy, hearty, nutty — whole wheat at its most intact; contains gluten | 1:1 (dry), ~60 min |
| Barley | Mild, creamy, slightly chewy — most similar texture among common grains | 1:1 (dry), ~30 min |
| Bulgur Wheat | Mild, slightly chewy — quicker cook; less hearty than farro | 1:1 (dry), ~10–15 min |
| Quinoa | Fluffy, mild, high protein — gluten-free; lighter texture | 1:1 (dry), ~15 min |
| Freekeh | Smoky, nutty, chewy — roasted young wheat; strong flavor | 1:1 (dry), ~20–25 min |
| Brown Rice | Nutty, chewy — whole grain, gluten-free; longer cook | 1:1 (dry), ~45 min |
■How to Choose the Right Substitute
For the closest culinary match, spelt berries and wheat berries are the strongest substitutes. Both are intact whole wheat grains with a similar chew, nuttiness, and bite to farro. Spelt is particularly close because it's in the same wheat family. Both take longer to cook than most farro (up to 60 minutes for whole versions) and contain gluten, but the texture and flavor payoff is the best match available.
For texture similarity with faster cooking, barley is the most practical choice. Pearl barley cooks in about 25–30 minutes and has a mild, slightly creamy chew that works beautifully in soups (as a farro substitute in Italian-style minestrone), warm grain bowls, and stuffed vegetables. It also contains gluten. Freekeh is another quick-cooking alternative (~20–25 minutes) with more personality — its smoky, roasted flavor adds depth to pilafs and grain bowls.
For gluten-free applications, quinoa and brown rice are the most practical options. Quinoa has the quickest cook time (~15 minutes) and provides a solid protein content, though its lighter, fluffier texture is quite different from farro's dense chew. Brown rice takes longer (~45 minutes) but is more widely available and has a comparable nuttiness. In dishes where farro is the bulk of the meal (like a grain bowl or risotto-style farrotto), either will produce a satisfying result despite the texture difference.
■Frequently Asked Questions
Does farro contain gluten? Yes — farro is an ancient form of wheat and contains gluten. It is not safe for people with celiac disease or wheat intolerance. Quinoa, brown rice, millet, and buckwheat are the best gluten-free substitutes.
Is spelt the same as farro? They're closely related but distinct varieties of ancient wheat. Spelt is a separate species from emmer (the most common farro), though they're botanically close relatives. Their flavors and textures are very similar — spelt berries make an excellent farro substitute at a 1:1 ratio. Cooking times are comparable for similarly processed versions.
Can I substitute barley for farro in a soup? Barley is actually one of the best farro substitutes in soup — it softens to a creamy, slightly chewy texture that works beautifully in brothy preparations. Use the same dry volume as farro and adjust cooking time (pearl barley cooks in about 25–30 minutes in simmering broth). The flavor is milder than farro but absorbs soup flavors well.
What's the fastest-cooking substitute for farro? Bulgur wheat is the fastest option — it only needs 10–15 minutes of soaking in hot water and has a similar mild, nutty quality. Quinoa is also fast at 15 minutes. Neither is as chewy or substantial as farro, but both work well in quick preparations when you don't have 30–45 minutes to cook farro.
Can I use brown rice in a farrotto (farro risotto)? Brown rice farrotto (essentially a brown rice risotto) is possible but requires a different approach — it takes much longer to cook (up to 45+ minutes of stirring) and releases less starch than the risotto method typically relies on. Barley is a better substitute for farrotto because it releases more starch during cooking, giving a creamier, risotto-like texture similar to what farro produces.
Is farro higher in protein than rice? Yes — farro contains about 6–7g of protein per 1/4 cup dry serving, compared to about 3–4g for white rice. Brown rice is closer to farro in protein content. Farro is also higher in fiber and certain minerals (iron, zinc) than most rice varieties, making it a more nutritionally dense choice overall.
See also: Food Substitutes Guide | Bulgur Wheat Substitutes | Quinoa Substitutes | Brown Rice Substitutes