5 Best Substitute For Bulgur

Bulgur Substitute

Bulgur wheat, a partially cooked, cracked whole grain, is a cornerstone of many classic dishes. Known for its robust nutritional profile and distinct nutty flavor, bulgur has found its way into an array of meals spanning different cultures. It’s a versatile ingredient, adding both taste and texture to various dishes from salads to stews. Despite its popular appeal, there are instances when one might need to find a suitable substitute for bulgur, whether due to dietary restrictions, preferences, or simply the desire for a change of taste.

This article outlines the top bulgur substitutes, presenting detailed insights into their culinary use, nutritional values, and more. We have carefully chosen these alternatives for their ability to match or even enhance the diverse roles bulgur plays in cooking. Whether you’re in search of a gluten-free option, want a higher protein content, or wish to experiment with new flavors, this guide will help you make an informed decision and elevate your cooking experience.

What is Bulgur?

Bulgur is a type of whole wheat grain that has been cracked and partially pre-cooked. It’s a staple in Middle Eastern cuisine, particularly in dishes like tabbouleh and pilaf. Known for its nutty flavor and quick cooking time, bulgur is a popular choice for many. It’s rich in fiber, vitamins, and minerals, and has a relatively low calorie count, making it a healthful addition to your diet.

Quick Glimpse: Substitutes For Bulgur

  • Quinoa
  • Couscous
  • Brown Rice
  • Farro
  • Freekeh
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Now, let’s dive into each of these substitutes to see why they’ve made the list.

Best Substitutes For Bulgur


Quinoa, a pseudocereal hailed for its high protein content, is an exceptional bulgur substitute. Originating from South America, quinoa has gained international fame due to its fantastic nutritional profile, gluten-free status, and versatility.

Quinoa comes in several varieties—red, white, and black—each bringing a slightly different flavor and texture to your dishes. Unlike most plant foods, quinoa is a complete protein, meaning it provides all the essential amino acids your body needs. Its fluffy texture and mild, slightly nutty flavor make it a perfect stand-in for bulgur in salads, stews, and side dishes.

In terms of cooking, quinoa is relatively straightforward. The usual ratio is two parts water to one part quinoa, simmered until the grains become translucent and the germ forms a subtle white ring around each grain. One significant advantage of quinoa is its quick cooking time, taking only about 15-20 minutes.


Next on our list is couscous, a staple of North African cuisine. Though technically a type of pasta made from semolina flour, couscous bears a resemblance to bulgur in terms of its size and texture.

Couscous has a mild, slightly nutty flavor that makes it a versatile base for a variety of dishes, just like bulgur. It’s particularly well-suited to salads and pilafs, where its light, fluffy texture shines. It’s also an excellent carrier for stronger flavors, readily absorbing the tastes of the ingredients and spices it’s cooked with.

Couscous cooks faster than most grains, with the most common variety, instant couscous, ready in just 5 minutes. Its easy preparation involves steaming in boiling water or broth, making it a practical, time-saving substitute for bulgur.

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Brown Rice

Brown rice is another excellent alternative for those who want a substitute with similar nutritional attributes to bulgur. As a whole grain, brown rice retains its bran and germ layers, providing more fiber, vitamins, and minerals than its white counterpart.

The earthy, slightly nutty flavor of brown rice matches well with the taste of bulgur, making it suitable for similar dishes, including stews, salads, and stir-fries. Its slightly chewy texture adds a satisfying mouthfeel that’s pleasing to the palate.

Brown rice does require a longer cooking time than bulgur, typically around 45 minutes, but its common availability and health benefits make it a worthwhile consideration.


Farro, an ancient grain with Italian origins, is another worthy substitute for bulgur. It’s similar in texture and taste, offering a chewy bite and a complex, nutty flavor profile that’s slightly sweet.

Farro’s robust structure holds up well in soups, salads, and grain bowls, where it can replace bulgur for a refreshing twist. It also boasts a higher protein and fiber content, making it an even more nutritious alternative.

When preparing farro, keep in mind that it needs to be soaked before cooking to reduce the cooking time. Simmered farro takes about 25-40 minutes to cook, depending on the type (pearled, semi-pearled, or whole).


Lastly, we have freekeh, another ancient grain from the Middle East. Green wheat that has been harvested early, roasted, and cracked, freekeh is a flavorful and nutrient-packed bulgur alternative.

Freekeh’s smoky, slightly nutty flavor sets it apart from other grains, adding a unique flavor profile to dishes where bulgur would typically be used. Its texture, akin to that of bulgur, gives a satisfying chew that complements a range of dishes from soups to salads and more.

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Freekeh takes roughly 45 minutes to cook, somewhat longer than bulgur. However, it’s well worth the wait, as it’s packed with fiber, protein, and a range of essential nutrients.

Substitutes for Bulgur: Nutritional Profile

Below is a quick comparison of the nutritional profile of the substitutes for bulgur. Note that these values are approximate and refer to a ¼ cup serving (uncooked):

Brown RiceNo1701g35g2g4g

Wrapping Up

Finding the right bulgur substitute doesn’t have to be a daunting task. Whether you’re aiming for a specific flavor, seeking a gluten-free alternative, or simply looking to switch up your grain game, there’s a world of choices out there. From the high-protein quinoa to the robust farro, the quick-cooking couscous to the nutrient-packed freekeh, and the universally loved brown rice, you have plenty of options at your disposal. With this guide, you are now fully equipped to explore these alternatives and expand your culinary repertoire. Remember, cooking is an adventure, and every new ingredient brings a new opportunity for creativity and delight.

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