clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Easy Instant Pot Quinoa (Low FODMAP, Gluten-Free)

  • Author: Gail
  • Prep Time: 1 minute
  • Time to Come to Pressure: 5 minutes
  • Cook Time: 14 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1x


This simple method of cooking quinoa in the Instant Pot will ensure your quinoa comes out light and fluffy as well as maximize its flavor. Low FODMAP and gluten-free.


  • 1 cup uncooked quinoa (white, red, black or tri-color)
  • 1 tablespoon ghee, olive oil, or garlic-infused olive oil (optional)
  • 1 ½ cups water or broth 


  1. Rinse. Measure 1 cup of uncooked quinoa and pour into a fine mesh sieve / strainer. Rinse the quinoa with water under the kitchen sink until well rinsed. Place the sieve over the sink or a large bowl to drain.
  2. Sauté. {Optional Step} Hit the “Sauté” button on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Once the display reads “Hot,” add ghee or oil and swirl to coat the bottom of the pot. Add rinsed quinoa, using caution to steer clear of oil splatter or quinoa seeds popping up. Sauté quinoa for 2 minutes, stirring frequently.” Hit Cancel on the Instant Pot.
  3. Pressure Cook. Add water or broth to the Instant Pot. If you Sauteed the quinoa, scrape it off the bottom and sides of the pot so it is all loosely floating or resting in the pot and stir; otherwise, add rinsed (unsauteed) quinoa to the water or broth and stir. Close the Instant Pot lid; set the pressure release valve to “Sealing,” hit the “Pressure Cook” button, and set the timer for 2 minutes. Turn the “Keep Warm” button off.
  4. Natural Release. Once the cooking cycle is complete, allow pressure to release naturally for 10 minutes. If the pin drops before 10 minutes are up, allow the quinoa to rest in the pot, covered, until the full 10 minutes have elapsed. Release the remaining pressure (if any) and open the lid.
  5. Serve. Remove quinoa from the pot; fluff with a fork and serve with my upcoming Grilled Chicken Shawarma Bowls, in salads, as a substitute for rice, and more.
  6. Store. Store leftovers in an air-tight container for up to 1 week.


  • Per Monash University’s Low FODMAP Diet app, white, black and red quinoa is low FODMAP in quantities of up to 1 cup or 155 grams of cooked quinoa. Be mindful when consuming quinoa with other foods containing the FODMAPs fructans or GOS to prevent FODMAP stacking as quinoa contains both of these FODMAP types.
  • One cup of uncooked quinoa makes about 3 cups of cooked quinoa or four, 3/4 cup servings.
  • Depending on what you’re serving your quinoa with, using chicken bone broth or beef broth will bring out the best flavor in the quinoa, but water produces a great tasting quinoa as well and is most neutrally flavored. 
  • Most quinoa comes pre-rinsed, but some say rinsing it again prior to cooking results in the best flavor.
  • Step 2 is optional but highly recommended to bring out the most flavor in the quinoa.
  • Category: Side Dish
  • Method: Instant Pot

Keywords: instant pot quinoa, easy quinoa, low fodmap, gluten-free, side dish, rice substitute