12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (2024)

Ever wondered which is the oldest convenience food in the world– heard of bulgur wheat? Although it is not popular as other grains like quinoa, barley, and rice, bulgur is a versatile, healthy, and nutritious option you have.

Bulgur wheat is a kind of ancient grain that originated in the Middle East. Though its name translates to cracked wheat, they are not the same.

If you have run of stock and are looking for other ingredients to be used as a replacement, then here are some bulgur wheat substitutes for you.

Gluten Substitutes

Gluten-freeSubstitutes

Rice, Farro, Wheat Couscous, Barley, Wheat Berries, Orzo

Quinoa, Buckwheat, Millet, Amaranth, Teff, Bamboo Rice

Table Of Contents

  • What is Bulgur Wheat?
  • What Can YouSubstitute for BulgurWheat?
    • 1. Quinoa
    • 2. Buckwheat
    • 3. Rice
    • 4. Farro
    • 5. Wheat Couscous
    • 6. Millet
    • 7. Amaranth
    • 8. Barley
    • 9. Teff
    • 10. Wheat Berries
    • 11. Orzo
    • 12. Bamboo Rice
  • Recipes with Bulgur (Substitutes)
    • Kibbeh
    • Bulgur Wheat Salad
    • Bulgur Pilaf
    • Lebanese
  • FAQsAbout Bulgur
    • How to choosea substitute?
    • Can you substitute barley for bulgur?
    • Does bulgur wheat have a low glycemic index?
    • What would make an ideal substitute for bulgur?

What is Bulgur Wheat?

Bulgur wheat is a type of whole-grain wheat that has been parboiled, dried, and cracked. On its own, it’s just a grain of hard white wheat. But when it’s ground into flour, bulgur adds a nutty flavor and creamy texture to dishes.

Bulgur is a nutritious staple that has been a prominent feature in numerous West Asian and Mediterranean recipes. It is believed to be the oldest convenience food and has been used for over 4,000 years.

When it comes to usage,bulgur is the most common ingredient in tabbouleh salad. It can also be used whole or broken into smaller pieces in soups and stews.

What Can YouSubstitute for BulgurWheat?

1. Quinoa

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (1)

Quinoa is a pseudocereal. This implies the seeds are not actual grains but are eaten like grains. Nevertheless, it is an ideal choice if you are looking for gluten-free bulgur substitutionin kibbeh.

Quinoa is a staple diet in South America. It’s gluten-free and can be used in the same way you would use bulgur.

Quinoa has a nutty flavor and rich nutrients like vitamins, potassium, calcium, and proteins. If you want to add earthy taste, a nutty and chewy texture to your salads, casseroles, tabbouleh, stews, soups, and more, then you cannot go wrong with quinoa.

2. Buckwheat

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (2)

Buckwheat is one of the oldest cereals still in use and is loved for its smooth texture and delicious clean taste.

It was originally grown in Southeast Asia, but later its use spread to most of the Americas and Europe. Although it is treated as a grain cereal, it is a fruit seed related to rhubarb or sorrel.

Buckwheat is high in nutrition and is rich in magnesium and carbohydrates. It is prepared just as bulgur and hence makes a great bulgur substitute.

You can use buckwheat in soups, stews, warm dishes, as a breakfast cereal, and more.

3. Rice

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (3)

Although rice has a delicate texture and a milder taste than bulgur wheat, it would make a great bulgur replacement.

In any recipe, brown and white rice would make ideal replacements for bulgur wheat. One thing you should note is thatbrown rice has a delicate texture and a milder taste thanbulgur wheat.

4. Farro

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (4)

Farro will also make an excellent bulgur substitution if you are not concerned about gluten. Derived from whole wheat grains, Farro is nutritious as bulgur.

It is packed with fibre and proteins and has the nutty taste and chewiness that bulgur imparts to recipes. It is no wonder why Farro would make a fantastic addition to your salads, soups, and other recipes where you could swap it with bulgur.

5. Wheat Couscous

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (5)

How wheat couscous is prepared is entirely different from how bulgur is prepared. It is basically crushed durum which has been converted into tiny granules. This grain is popular in Mediterranean and Middle Eastern cuisines.

Moreover, wheat couscous has a mild flavor that works well with fish and other dishes/recipes. The cooking time is similar to bulgur, making it a great bulgur wheat alternative.

6. Millet

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (6)

Millet is a type of grain found in China and Africa. It has a firm texture and a nutty flavor. However, its nutrient profile is quite impressive. It is rich in calcium, vitamins, iron, and other minerals beneficial for your health.

It’s wise to use it to impart a creamy texture to your recipe or add it to mashed potatoes and other vegetables. If you are looking for a healthy bulgur substitution, you cannot go wrong with millet.

Read further: 12 Best Substitutes for Millet Flour in Gluten-free Baking

7. Amaranth

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (7)

Amaranth is again a pseudocereal similar to Quinoa and found in the sunny hills of South America. It has a nutty, peppery flavor, making it a great gluten-free alternative to bulgur.

Just use Amaranth whole or powdered form to receive a thick texture in any recipe.

8. Barley

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (8)

Barley is not considered to be a whole grain. But it’s easy to use and cooks in no time. It has a tougher texture and is a bit chewy.

It’s a popular ingredient in pilaf, casseroles, stir-fries, salads, soups, and other recipes.

9. Teff

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (9)

Teff is a small, new grain and traces its origin to Ethiopia. It has numerous health benefits to offer as it is rich in vitamins and proteins. Its nutty flavor and a tinge of sweetness make it similar to bulgur.

However, because of its size, you should keep its consistency in mind before using it as a substitute for bulgur wheat.

10. Wheat Berries

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (10)

Wheat berries are edible parts of the wheat kernel, including the germ, the bran, and the endosperm. These are practically unprocessed wheat parts and rich in fibre.

Wheat berries are whole-grain and make a great substitute for bulgur owing to their nuttiness and sweet flavor.

If you want to add some crunch to your salads or make some pudding, you cannot go wrong with using wheat berries.

11. Orzo

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (11)

Whole wheat orzo is a great source of fiber which makes it a healthy choice. You would be surprised to learn that it is a kind of pasta that resembles rice in its texture, size, and shape.

Preparing orzo is easy. You need to boil the pasta over medium heat until it has reached the tenderness you desire. Drain, and it is ready to use. If you have run out of bulgur wheat and have orzo in your pantry stock, then use it!

One thing to note is that orzo is high in calories, and hence you need to be careful while choosing your portion size if you have fitness goals.

12. Bamboo Rice

12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (12)

Bamboo rice is a delicious wide variety of rice available predominantly in southern India. It is a rich source of protein and vitamin B6, making it a healthier alternative to bulgur wheat.

Bamboo rice is a seed produced by flowering bamboo when nearing its end.

However, it is not commonly available since its flowering pattern is not predictable. A bamboo plant could take a few years to up to 100 years for a bamboo plant to flower.

Recipes with Bulgur (Substitutes)

Although you don’t have bulgur on hand, you can still make the following meals with the above substitutes.

Kibbeh

Bulgur Wheat Salad

Bulgur Pilaf

Lebanese

FAQsAbout Bulgur

How to choosea substitute?

There is no magic formula available for choosing a substitute for bulgur. Just pick the replacement depending on the recipe you are using.

Moreover, you need to be careful while choosing rice as it takes lesser time to cook when compared to bulgur and has a milder texture.

Can you substitute barley for bulgur?

Though using barley could affect your recipe’s flavor and the cooking process, there are a few dishes you can swap barley for bulgur wheat, such as in tabbouli salad and kibbeh.

Does bulgur wheat have a low glycemic index?

Yes! Bulgur wheat has a glycemic index of 48 which is believed to be very low. This rating also hints that it is lower in calories and has double the amount of fiber than rice.

Bulgur is also rich in manganese and vitamin B, making it a healthier alternative to rice and other grains.

If you are using bulgur specifically for its beneficial aspect, then make sure to choose substitutes that have a lower glycemic index than bulgur.

What would make an ideal substitute for bulgur?

Quinoa would make the best bulgur replacement. It takes the same time to cook as bulgur wheat. Other substitutes such as cracked wheat, rice, buckwheat either take less or longer time to cook.

Moreover, quinoa comes closer to bulgur wheat in terms of its texture and chewiness.

Conclusion

You don’t have to panic if you have run out of bulgur while working on your tabbouleh recipe. Just pick from these great alternatives available and conveniently swap them.

If you only want to avoid gluten, just simply choose from the suggested gluten-free options from the list.

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12 Bulgur Wheat Substitutes in Recipe (Gluten & Gluten-Free) (2024)

FAQs

What is similar to Bulgar? ›

The 11 Best Bulgur Substitutes
RankBulgur SubstituteBest For
1.QuinoaSalads, soups, stews, porridges
2.CouscousSimple side dishes, salads, stuffings
3.RicePilafs, soups, salads
4.Cracked or Whole WheatSalads, bread, soups, stews
7 more rows

What can I use instead of bulgur wheat for tabouli? ›

Tabbouleh is a Middle Eastern and Mediterranean salad that is made up of parsley, mint, onion and bulgar wheat. While bulgar is a healthy ingredient to use, it does contain gluten. So using quinoa as a replacement is the perfect option for making a gluten-free tabbouleh that is healthy and delicious!

Is there a gluten-free alternative to bulgur wheat? ›

Amaranth

It has a nutty, peppery flavor, making it a great gluten-free alternative to bulgur. Just use Amaranth whole or powdered form to receive a thick texture in any recipe.

What is the same as bulgur wheat? ›

Bulgur Substitute

Bulgur and cracked wheats are essentially the same thing, minus the parboiling. Just account for the extra time cracked wheat will take to cook. Quinoa: A similar texture makes quinoa a perfectly adequate substitute for bulgur, especially if you're making tabbouleh.

What is better than bulgur wheat? ›

Quinoa is better than bulgur for bodybuilding due to its higher percentage of protein, carbohydrates, vitamins and minerals. Quinoa provides 4.40 grams of protein per 100 grams cooked. Bulgur provides 3.08 grams of protein per 100 grams cooked. This means quinoa provides 43% more protein than bulgur.

Is bulgur same as oats? ›

While bulgur has a higher total dietary fiber content compared to oatmeal, oatmeal contains more soluble fiber per serving. Each serving of oatmeal has 2 grams of soluble fiber; bulgur contains 1 gram of soluble fiber in each serving.

Is quinoa a good substitute for bulgur? ›

Quinoa has a slightly nutty flavor with a texture similar to brown rice. It may be substituted for bulgur in salads, soups, or stews due to similar texture profiles and health benefits. It has a milder flavor than bulgur.

Is quinoa a bulgar wheat? ›

When you look at bulgur and quinoa, they kinda look similar. But the difference is that bulgur is a precooked cracked wheat, while quinoa is actually a seed. If you look at the nutrition comparison for both, quinoa is more nutritionally-dense.

Is couscous similar to bulgur? ›

Bulgur is made from the whole grain of wheat. This grain (or “groat”) is partially boiled, dried, and cracked, resulting in a whole grain product that cooks relatively quickly. Couscous, on the other hand, is a small manmade pasta produced with semolina wheat flour.

Can you substitute oats for bulgur? ›

The grains not only held their shape, but had a satisfying, chewy texture and mixed beautifully with the bold dressing, fresh veggies and riot of herbs. Plus, by toasting the oats first, we brought out their natural nuttiness, making them a brilliant substitute for bulgur in this delicious salad.

What can replace wheat gluten in a recipe? ›

The best vital wheat gluten substitutes are xanthan gum, guar gum, pregel starch, protein powder, and eggs.
  1. Xanthan Gum.
  2. Guar Gum.
  3. Protein Powder.
  4. Eggs.
  5. Pregel Starch.
  6. Whey Protein.
  7. High Gluten Flour.
  8. Bread Flour.

Which grain is gluten-free? ›

Grains, starches or flours that can be part of a gluten-free diet include:
  • Amaranth.
  • Arrowroot.
  • Buckwheat.
  • Corn — cornmeal, grits and polenta labeled gluten-free.
  • Flax.
  • Gluten-free flours — rice, soy, corn, potato and bean flours.
  • Hominy (corn)
  • Millet.

Is barley a substitute for bulgur? ›

Barley cannot be considered a whole grain, as it doesn't contain the outer bran layer. This bulgur substitute is easy to use, it doesn't take a lot of time to cook, and you can combine it with many types of meat and vegetables. Barley is a bit chewy and has a tougher texture that adds bite to any dish.

What is the English name of bulgur? ›

bulgur, also called bulgur wheat, cereal food made of wheat groats that have been parboiled, dried, and ground. Commercial bulgur is usually made from durum wheat, though other wheat species can be used.

Is bulgur same as brown rice? ›

Bulgur can be used in recipes calling for converted rice, and has been found to be more nutritious than rice.
...
Bulgur's Nutritional Edge over Brown Rice.
BULGUR, 1 cup cookedBROWN RICE, long-grain, 1 cup cooked
0.44 grams fat1.8 grams fat
8.2 grams fiber3.5 grams fiber
2 more rows

Can I use buckwheat instead of bulgur wheat? ›

Buckwheat can be used in place of other carbs such as rice, couscous, potatoes or pasta. It can be used as a side dish for a curry or stew, or it can be used instead of rice, bulgur wheat or couscous in a salad. It can also be used instead of rice to make a risotto-style dish.

Which is healthier bulgur or rice? ›

“nu*trition wise, bulgur wheat is definitely healthier compared to rice, as bulgur contains twice as much fibre which is very important for a healthy digestive system and controlling blood sugar levels.” Nutritionist Suzie Sawyer notes that bulgur wheat is especially better than white rice.

Is Farro same as bulgur? ›

Farro is an ancient grain similar to bulgur wheat. It looks like wheat berries and has a texture similar to rice. In the same way, you can grind it into semolina flour to make your own pizza dough (think spelt flour).

Does bulgur wheat cause bloating? ›

A 1-cup serving of bulgur gives men 21 percent and women 32 percent of their daily intake. If you're not used to eating that much fiber in one serving, increase the amount gradually to avoid side effects such as gas, bloating and diarrhea.

Are oats gluten-free? ›

Oats are a hot button topic within the celiac and gluten-free communities. Oats are not considered a top allergen, and in their pure form, oats are safe for the majority of people with celiac disease. Unlike wheat, barley, and rye, oats are not considered a source of gluten in many countries.

Is bulgur and semolina the same thing? ›

Bulgur is richer in Manganese, Fiber, Magnesium, Iron, Phosphorus, Zinc, Vitamin B5, and Potassium, while Semolina is higher in Selenium, and Vitamin B6. Bulgur covers your daily need of Manganese 88% more than Semolina. Bulgur contains 7 times more Fiber than Semolina.

Which is better quinoa or bulgur wheat? ›

Is it healthier than quinoa? Both experts agree that quinoa and bulgur are healthy options but offer different nutritional perks. "Quinoa contains more protein than bulgur, but bulgur offers more fiber," Gorin says. Ultimately, both are great options to add to any meal—it really comes down to your dietary preference.

Is quinoa similar to bulgur wheat? ›

When you look at bulgur and quinoa, they kinda look similar. But the difference is that bulgur is a precooked cracked wheat, while quinoa is actually a seed. If you look at the nutrition comparison for both, quinoa is more nutritionally-dense.

Is bulgar wheat the same as couscous? ›

Bulgur is made from the whole grain of wheat. This grain (or “groat”) is partially boiled, dried, and cracked, resulting in a whole grain product that cooks relatively quickly. Couscous, on the other hand, is a small manmade pasta produced with semolina wheat flour.

Is bulgur same as brown rice? ›

Bulgur can be used in recipes calling for converted rice, and has been found to be more nutritious than rice.
...
Bulgur's Nutritional Edge over Brown Rice.
BULGUR, 1 cup cookedBROWN RICE, long-grain, 1 cup cooked
0.44 grams fat1.8 grams fat
8.2 grams fiber3.5 grams fiber
2 more rows

Is bulgur same as oats? ›

While bulgur has a higher total dietary fiber content compared to oatmeal, oatmeal contains more soluble fiber per serving. Each serving of oatmeal has 2 grams of soluble fiber; bulgur contains 1 gram of soluble fiber in each serving.

Is quinoa gluten-free? ›

Quinoa is a pseudocereal originating from the Andean region in South America that does not contain gluten.

Is Farro similar to bulgur? ›

Farro is an ancient grain similar to bulgur wheat. It looks like wheat berries and has a texture similar to rice. In the same way, you can grind it into semolina flour to make your own pizza dough (think spelt flour).

Can you substitute oats for bulgur? ›

The grains not only held their shape, but had a satisfying, chewy texture and mixed beautifully with the bold dressing, fresh veggies and riot of herbs. Plus, by toasting the oats first, we brought out their natural nuttiness, making them a brilliant substitute for bulgur in this delicious salad.

Is bulgur and semolina the same thing? ›

Bulgur is richer in Manganese, Fiber, Magnesium, Iron, Phosphorus, Zinc, Vitamin B5, and Potassium, while Semolina is higher in Selenium, and Vitamin B6. Bulgur covers your daily need of Manganese 88% more than Semolina. Bulgur contains 7 times more Fiber than Semolina.

Which is healthier bulgur or rice? ›

“nu*trition wise, bulgur wheat is definitely healthier compared to rice, as bulgur contains twice as much fibre which is very important for a healthy digestive system and controlling blood sugar levels.” Nutritionist Suzie Sawyer notes that bulgur wheat is especially better than white rice.

What is the English name of bulgur? ›

bulgur, also called bulgur wheat, cereal food made of wheat groats that have been parboiled, dried, and ground. Commercial bulgur is usually made from durum wheat, though other wheat species can be used.

What is better than bulgur wheat? ›

Quinoa is better than bulgur for bodybuilding due to its higher percentage of protein, carbohydrates, vitamins and minerals. Quinoa provides 4.40 grams of protein per 100 grams cooked. Bulgur provides 3.08 grams of protein per 100 grams cooked. This means quinoa provides 43% more protein than bulgur.

Does bulgur cause constipation? ›

Bulgur contains some soluble fiber, but about 90 percent of the wheat kernel consists of insoluble fiber. This is the type of fiber that keeps food moving through your digestive tract and prevents constipation.

Are oats gluten-free? ›

Oats are a hot button topic within the celiac and gluten-free communities. Oats are not considered a top allergen, and in their pure form, oats are safe for the majority of people with celiac disease. Unlike wheat, barley, and rye, oats are not considered a source of gluten in many countries.

Is bulgur a carb or protein? ›

Bulgur is a complex carbohydrate and contains the whole wheat kernel. It is less processed than most grains and therefore contains more fiber and nutrients. A half cup of boiled bulgur wheat provides: Calories: 76.

Is bulgur similar to barley? ›

Bulgur has been found to be an effective substitute for barley in many recipes because it retains the protein and nutrients found in the original recipe. However, bulgur does not have the same level of gluten that barley has, so it may not work in every recipe that calls for barley.

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