8 Best Bulgur Substitutes


Bulgur is a type of wheat that is not popular but it is very healthy and nutritious. This is a type of ancient grain that originates in the Middle East. Its name actually means cracked wheat but they are not the same thing.

It is very easy to prepare it and it is usually pre-cooked, which saves you time. Bulgur has a fine texture and has a nutty flavor but once it’s cooked the texture can be a bit chewy.

Use it with meat, salads, tacos, pasta, or any other type of meal in which it will bring out more of the tastiness of the ingredients. However, can I use something else as a substitute?

Yes, you can Substitute Bulgur with Quinoa, Rice, Wheat couscous, Buckwheat, Millet, Amaranth, Teff, and Farro. Go through and find out more about when you should use it and how.

Substitutes for Bulgur Wheat

1. Quinoa


This is a very popular pseudocereal that comes from South America and is their main ingredient in many recipes. Quinoa and Bulgur can be a substitute for each other because they have similar profiles, have a very similar role and health benefits.

Quinoa can be red and creamy white and makes a good source of vitamins, potassium, and calcium, which is why many people like it. You can easily use it in salads, soups, or stew, it will make your dish even more delicious with its nutty flavor.

2. Rice

Brown Rice

A very common ingredient that all of us enjoy is rice. You easily find it in your local markets, which makes it easily accessible for many people.

Rice is a cereal grain that is a staple ingredient, especially in Asia and Africa. It can be found in a few variants like white and brown which are very common and healthy as well.

Use rice in any recipe that calls for bulgur. The difference between white and brown rice is in the texture and flavor. Brown rice has a chewy texture with a nutty flavor, while white rice has a milder flavor with a more delicate and soft texture.

We recommend rice because it’s versatile. It can be boiled, made into flour, or used while frying and grilling. When substituting either type of rice, consider the texture and add it properly.

3. Wheat couscous

wheat bran

Wheat couscous is crushed durum which is made into small granules or spheres. Usually, you can find this type of wheat in Tunisian, Algerian, or Moroccan cuisine. You can easily substitute it in many recipes that require bulgur.

Use it to make fish dish or as a side dish. Its mild taste will fit perfectly in your meal and it won’t interfere with the other ingredients. The key difference with bulgur is in the process of making since couscous is made like pasta with semolina wheat flour.

4. Buckwheat


This is wheat that is cultivated in the Southeast of Asia and is spread out to Europe and America. It is considered to be a cereal grain but it’s actually a fruit seed that it’s easy and delicious to eat.

Its smooth texture and clean taste will make your dish tastier. It is a great source of magnesium and other vitamins that will provide you with some nutrient benefits to your health. You can eat it in a bowl and you can also add it into soups, stews, and other warm dishes.

5. Millet


Millet is also found in the dry regions of Africa and China. It is a source of vitamins, iron, calcium, and other minerals that will benefit your health.

Millet has a nutty flavor and strong texture. You can use it to make it creamy and add it to mashed potatoes or in rice or any other type of meal.

6. Amaranth


Amaranth is similar to quinoa and is usually found in the sunny hills of the Sound of America. It is a beautiful flower that retains after harvesting and drying.

This flower has a lot of vitamins and minerals and provides a lot of health benefits. It has a claggy consistency so it has to soak overnight before you use it.

7. Teff

Teff Flour

Teff is a small and relatively new grain that originates from Ethiopia. You can replace Teff with Bulgur but keep in mind the consistency and size of both grains.

Also, Teff has health benefits thanks to the many proteins and vitamins.  It has a nutty flavor and a bit of sweetness which makes it very delicious and similar to bulgur. Use it for baking or add it to some other dishes.

8. Farro


Another healthy product that can be used as a substitute is Farro. You can easily use it to replace Bulgur in soups, salads, and many more recipes.

This type of grain has a nutty flavor with a chewy texture. Both Farro and Bulgur come from whole wheat grains which makes them very similar as they will provide you with a nice dish. Add Farro in risotto recipes, salads, or many other recipes.

Related Questions

Can I substitute barley for bulgur?

You can but keep in mind that when replacing it may change your dish the texture and the flavor. But it can work well in many recipes so make sure that you make a proper replacement.

Can you use quinoa instead of bulgur wheat?

Of course, you can. You can 1 cup of quinoa to substitute bulgur in recipes and it usually takes the same amount of time to prepare, which makes them very similar.

Leave a Reply

Your email address will not be published.

You May Also Like