The 5 Greatest Bulgur Wheat Substitutes

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Bulgur wheat has a lot of fiber, protein, and minerals.

Many individuals have begun to avoid wheat for health reasons, however those with celiac disease or other sensitivities may consume bulgur wheat.

Bulgur is similar enough to normal wheat that it may seem to be a suitable alternative.

Bulgur, on the other hand, has unique qualities that make it the finest alternative for other flours and grains.

When it comes to obtaining a bulgur wheat alternative, there are several possibilities.

Many people substitute farro or spelling for wheat, although these alternatives do not always work well.

Bulgur is similarly comparable to other flours like rice flour and oat flour.

Continue reading to learn about the top bulgur wheat replacements.

What exactly is Bulgur Wheat?

Bulgur wheat is prepared from dried and half-boiled wheat groats. It originated in the Middle East but is currently consumed worldwide.

Bulgur comes in two varieties: fine and coarse.

Bulgur wheat was invented to store wheat without freezing it; nonetheless, it is now largely utilized in Mediterranean cuisine!

Bulgur has a sweet, nutty flavor that may be influenced by cooking periods and procedures.

It may be boiled, roasted, fried, or baked to vary the taste somewhat.

It is a highly nutritious meal that contains fiber, protein, iron, and vitamin B6. It is used in the preparation of soups, baked foods, and pilafs. Gluten is present in bulgur wheat.

As a result, anybody who is sensitive to gluten should avoid eating bulgur wheat.

Bulgur wheat is also known as cracked wheat since it is made by partially boiling wheat groats or until the wheat groats crack.

It is a nutritious product that has grown in popularity in the United States.

5 BEST Bulgur Wheat Substitutes

We now know that bulgur wheat is nutritious, and many people like eating it.

But what if it’s not accessible elsewhere, or if someone is gluten-intolerant? The individual would have to hunt for alternatives to bulgur wheat.

Let us now look at the greatest bulgur wheat alternative that may be used in its stead.

1 cup quinoa

Quinoa is a whole grain that may be used in place of bulgur wheat.

It has all of the nutrients found in bulgur wheat and may be consumed without concern since it is gluten free.

Quinoa seems to be a seed, yet it is classified as a grain since it cooks like one.

Quinoa has nutty and somewhat spicy tastes. It may be used to replace bulgur wheat or any other grain.

Before cooking, rinse quinoa to remove its natural coating, saponin. If you purchase the seeds from a shop, this is a must-do step.

If you collect it from your own garden, never rinse it since this will lose the natural covering.

Quinoa has become popular in many salads and soups, and some people eat it plain.

2 Rice

Everyone understands what rice is. Rice is a plant-based grain that is widely consumed across the globe.

The nicest thing about rice is that it is widely accessible around the globe.

Rice is the staple diet of the vast majority of the world’s population. It is often consumed on its own.

Some people combine it with pulses, while others combine it with curd.

The tastes that are often added to rice vary depending on where it is eaten.

Rice was formerly flavored with food color and salt in India because people wanted a distinct taste. Saffron was used to spice this rice.

Rice is often cooked by boiling or frying it, but it may also be steamed for a slightly different taste.

3 couscous (wheat)

Couscous is often served as a side dish. It is produced with finely crushed north African semolina.

There are many varieties of couscous, and their sizes vary.

Couscous is similar to bulgur wheat, however it has a more fluffy, or lighter texture than bulgur wheat.

Wheat semolina is used to make wheat couscous. It may be used to produce salads, cereals, side dishes, and desserts, among other things. Couscous may also be used in lieu of rice or pasta in certain recipes!

The primary distinction between couscous and bulgur wheat is the manufacturing procedure.

It is frequently cooked in a vegetable stew or soup. You may also cook it with spices to give it a new taste.

four buckwheat

Buckwheat has grown in popularity as a healthful meal.

It provides a number of health advantages.

Buckwheat consumption may help you regulate your blood sugar levels, which is one of its key health advantages.

Buckwheat differs from bulgur wheat in that it does not include wheat, making it a gluten-free product.

It contains a lot of magnesium and other vital vitamins.

Buckwheat has a silky texture and a distinct taste.

Buckwheat has been used as a replacement for bulgur wheat in salads and other nutritious foods.

It’s great for making pierogis, a traditional meal in Poland and Ukraine.

5 millett

Millet is a whole grain farmed mostly in Asian nations.

It is used for human consumption as well as to feed birds and animals.

It’s a great source of fiber and may help you improve your digestion.

Millet contains iron, vitamins, calcium, and other essential nutrients.

It is used to manufacture a variety of daals. Millet does not have the same texture as bulgur wheat.

Nonetheless, the taste and flavor are almost identical.

The greatest advantage of millet is that it can be cultivated in any temperature, hot or cold.

Millet has a nutty taste and a highly sturdy structure, comparable to bulgur wheat, making it an excellent replacement.


These are the greatest bulgur wheat replacements. You may choose whichever of these you believe is the finest.

You may enjoy the flavor of bulgur wheat with any of these substitutions in a comparable amount.

These goods are also very beneficial to your diet and will leave you feeling better than before.

It is advisable to pick based on what is readily available in your area and what would best suit you.

So go ahead and pick one out for yourself right now.


What grain is like bulgur wheat?

Freekeh (also known as farik or frikeh) is a hard wheat (typically durum wheat) that is gathered while the plant is young and green and then roasted and rubbed. This one-of-a-kind method gives freekeh its distinct smokey taste. Freekeh, like bulgur wheat, is often marketed broken into smaller, faster-cooking pieces.

What can I substitute for bulgur in tabbouleh?

Although bulgar is a nutritious component, it does contain gluten. Therefore substituting quinoa is an excellent choice for preparing a nutritious and tasty gluten-free tabbouleh!

What is healthier than bulgur?

Both experts agree that quinoa and bulgur are healthy choices, but they provide distinct nutritional benefits. “Quinoa has more protein than bulgur, but bulgur has more fiber,” explains Gorin. Finally, both are excellent additions to any meal—it all comes down to personal opinion.

Can I substitute farro for bulgur?

Bulgur. Bulgur is a dried wheat berry that has been broken and partly cooked. It has a nutty taste and a chewy texture. It has a similar scent to popcorn and a flavor to farro, making it an acceptable alternative for farro.

What is bulgur the same as?

Bulgur may be substituted for rice, quinoa, barley, rice, or small-form pasta like orzo or couscous in many recipes. In the Levant, it is regarded as an understudy in recipes like as stuffing, meatballs, soups and stews, and stir-fries.

Which is better bulgur wheat or buckwheat?

Buckwheat has more copper, but bulgur contains more manganese and fiber. Buckwheat has three times the amount of Choline as Bulgur. Whereas Buckwheat has 20.1mg of Choline, Bulgur only has 6.9mg.

What is a vegan substitute for bulgur?

If you can’t get bulgur, use quinoa or brown rice instead. Crushed wheat, farro, and wheat berries are all alternatives.

What can I use instead of bulgur wheat on keto?

Bulgur alternatives

There are several replacements and recipes to choose from. Some use riced cauliflower, while others use quinoa. Shelled hemp seeds are my fave bulgur alternative.

Is couscous similar to bulgur?

Bulgur is a sort of cracked, partly cooked, and dried whole wheat grain. Couscous is a coarsely crushed wheat product that is typically referred to as a little sort of pasta.

What is the disadvantage of eating bulgur?

She has a gluten intolerance. If the bloating is severe or painful, see a doctor. Bulgur Wheat Side Effects and Allergies

Bloating is a frequent adverse effect of increasing the quantity of fiber consumed each day. If a person consumes alcohol, he may have uncomfortable bloating.

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