Top 5 Best Bulgur Substitutes for Cooking! (Updated 2024)

Bulgur substitutes

Are you looking for a good substitute for bulgur? In this article, we’ll talk about the best bulgur substitutes. Continue reading for more details.

But just in case you’ve never heard of bulgur, let’s talk about what it is and its origin.

What Is Bulgur?

What is Bulgur

Bulgur is a famous Middle Eastern cereal grain produced from parboiled, dried, and crushed wheat groats.

It is quick and easy to prepare. Baking, pilaff, and soups all benefit from bulgur’s nutty taste.

Fiber, protein, iron, and vitamin B6 are abundant in this superfood.

It’s simple to make and is typically pre-cooked, so you don’t have to worry. Due to its fine texture and nutty taste, cooked bulgur has a chewy consistency.

If you’re looking to enhance the flavor of a meat dish, salad, tacos, spaghetti, or any other food, this is the condiment for you.

People make bulgur from parboiled, dried, and cracked whole-grain wheat kernels.

They cook faster than raw wheat berries or freekeh, broken but uncooked kernels of fresh green wheat.

Tabbouleh salads, bulgur pilavi, kibbeh patties, fermented yogurt, and the dessert kheer are all traditionally made using bulgur, which is rich in fiber and protein.

As well as being versatile due to its mild flavor, bulgur also comes with several health advantages and is simple to cook.

But, bulgur is not always in stock. So, if you don’t have bulgur, you can use other ingredients as alternatives. 

Best Bulgur Substitutes

2. Wheat Couscous

Wheat Couscous

People use wheat couscous as a sweet, salty, fresh, or fermented condiment, and serve many meat-based foods.

Tunisian, Algerian, and Moroccan cuisine commonly use wheat couscous.

Couscous is also known as couscous in North Africa due to its popularity in different countries and cultures.

It’s easy to switch out bulgur for this grain in recipes. 

In couscous, there is an increase in fiber and protein content, so those who are gluten sensitive, on the other hand, can’t consume it. 

Whole wheat couscous can replace bulgur because it looks so similar to bulgur, it goes well with roasted vegetables and salads, and it doesn’t overshadow other ingredients.

2. Millet

Millet - Bulgur Substitute

Whole grain with millet, an ancient grain popular in Asia and Africa, can substitute for bulgur.

Antioxidants and vitamins help make it a good source of protein and the other nutrients it contains.

African and Asian nations are the primary markets for this product.

Millet’s nutritional profile is comparable to that of sorghum and other cereals.

Round, nutty-tasting millet grains offer a nutty-tasting chewiness and texture.

This grain, although not as well-known as rice or quinoa, is very versatile and simple to prepare.

3. Rice

Bulgur Substitute - Rice

Rice is a staple component in many of our favorite dishes.

In most cases, individuals get it because it’s readily available in their local markets.

Rice comes in many types, including white and brown, which are healthy options.

Rice can substitute for bulgur in any recipe that asks for it.

Brown rice has a nuttier taste and texture than white rice, and it takes longer to cook because the bran layer and the nutrient-rich germ remain intact during the cooking process.

4. Quinoa


Quinoa provides all nine essential amino acids and other nutrients and antioxidants.

The nutritional profiles, functions, and health benefits of both quinoa and bulgur are similar enough that they can substitute for each other.

Quinoa has a variety of uses, as it’s in both sweet and savory dishes.

Quinoa’s flavor and texture are similar to brown rice but with an added nutty flavor.

While in salads, soups, and stews, quinoa has a similar texture profile and nutritional benefits.

Unlike bulgur, which contains gluten, quinoa is appropriate for people who are sensitive to gluten.

The cooking time is the same as bulgur, yet quinoa has a more delicate taste.

5. Farro


Farro can substitute for bulgur in a variety of dishes and is an excellent choice for on-the-go lunches.

Due to its unique, nutty flavor and health benefits, farro is a wheat-based substitute for bulgur wheat.

Farro can be in salads, soups, and other dishes in place of bulgur to increase their nutritional value.

In contrast, cooking without pre-soaking may take longer.

It’s necessary to soak the food for at least one night to speed up the cooking process.


Bulgur is a parboiled, cracked wheat cereal grain, and its mild flavor is as nutty or earthy as quinoa or couscous.

Though this is a great addition to the many dishes, it can be hard to find in your local market.

We hope this list of substitutes helps you decide what bulgur alternative to try next.


5 Best Bulgur Substitutes

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