Bulgur is a whole grain from the Mediterranean made from hard red winter wheat berries. Some whole wheat flours are also made with whole red winter wheat berries, so what’s the difference? The difference is in the processing. Bulgur wheat is parboiled, dried and cracked, whereas the red winter wheat for whole wheat flour is dried and ground into flour. Therefore, bulgur wheat is actually quite coarse and used more like a seed or cracked wheat in dishes such as tabouleh and salads, and even though bulgur wheat is sometimes labeled as flour, it doesn’t have the same texture as most flours.
So, then what can you substitute it with? The best options are grains that have a similar consistency and can be used in similar dishes such as:
- Quinoa
- Whole-wheat cous cous
- Cracked wheat
- Durum
- Almond meal
Best All-Around Bulgur Wheat Substitute: Quinoa
The best all-around substitute for bulgur wheat is quinoa. This gluten-free ancient grain is an excellent source of protein, iron and magnesium. It cooks quickly, tastes delicious and adds a nutty flavor to dishes. Quinoa can be used instead of bulgur wheat as the base for pilafs, salads, and veggie burgers.
Quinoa is also gluten-free, whereas bulgur wheat is not, so it’s ideal for those following a gluten-free diet.
Best Budget-Friendly Bulgur Wheat Substitute: Whole Wheat Couscous
Whole wheat couscous is a budget-friendly option to bulgur wheat. It cooks quickly and has a light, fluffy texture that can work in most recipes where you would use bulgur. If you cannot find whole wheat couscous, you can use regular couscous, though it won’t be as nutritious.
Best Easy-to-Bake-With Bulgur Wheat Substitute: Whole Wheat Cous Cous
Couscous is also the most accessible substitute to use in recipes and bake with. Unlike a lot of grains that you need to boil, couscous simply requires you to add hot water and let it swell and absorb before fluffing it up with a fork (and some butter!) From there, you can have it on hand to throw into salads or use as a base to top with stews, meats, or veggies.
Flour Closest in Flavor to Bulgur Wheat: Cracked Wheat
Cracked wheat and bulgur are almost the same thing. They are derived from whole wheat kernels but undergo different processing methods. Cracked wheat is made by cracking raw, whole wheat kernels into smaller pieces. The wheat kernels are not pre-cooked, so cracked wheat retains its raw state. Bulgur is parboiled, so it cooks a lot faster than cracked wheat.
Both have a slightly nutty flavor when cooked. Cracked wheat is often used as a whole-grain addition to various dishes like salads, pilafs, and bread, but bulgur is its easier-to-use counterpart simply because it cooks faster.
Best Healthy Substitute for Bulgur Wheat: Quinoa
Quinoa is native to South America and is often referred to as a pseudocereal or pseudo-grain because it is cooked and consumed like a grain, although botanically, it is not a true cereal.
Quinoa is a complete protein containing all essential amino acids, making it an excellent choice for vegetarians and vegans. It is also high in fiber, B vitamins, minerals like magnesium, iron, zinc, and antioxidants. Quinoa is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivities.
Best High-Fiber Substitute for Bulgur Wheat: Cracked Wheat
Bulger wheat has 5 grams of fiber per ¼ cup, and cracked wheat has the same! It makes sense, considering it is the same grain. I do not know of a grain alternative that is higher in fiber and works the same way, so if you are substituting bulgur and want to keep that high fiber content, then go with cracked wheat!
Best Gluten-Free Alternative to Bulgur Wheat: Quinoa
Quinoa is the best gluten-free alternative to bulgur wheat. It cooks quickly, has a lovely, fun texture (even if it sometimes catches in the teeth!), and is highly nutritious. Quinoa comes in different colored varieties, so if you are new to the grain, I suggest starting with white, as it tends to have the mildest flavor.
Best Lower Calorie Substitute for Bulgur Wheat: Durum or Semolina
Durum wheat and bulgur wheat are both derived from wheat, but durum wheat is a specific variety of hard wheat with a high protein content, primarily used for making pasta, durum flour and semolina flour.
Durum is lower in calories than bulgur, though with only 110 calories per ¼ cup compared to bulgur, with 160 calories per ¼ cup.
Semolina is used to make couscous, which is a bigger ‘grain’ size than semolina or durum on its own, which are much finer than bulgur wheat.
Best High Protein Substitute for Bulgur Wheat: Quinoa
Quinoa is a great source of complete protein for those looking to maximize their protein intake. It contains around 5 grams of protein per ¼ cup, and bulgur has about 4 grams. Not too much of a difference, but that depends on how much you plan to eat in a day!
Best Keto/Paleo/Whole30 Substitute for Bulgur Wheat: Almond Meal
Almond meal, made from ground almonds, is naturally gluten-free and has a light, nutty taste with a slightly crumbly texture. It is a popular choice for gluten-free and low-carb baking, such as cookies, muffins, and pie crusts. Regarding diet compatibility, bulgur wheat is unsuitable for keto, paleo, or Whole30 diets due to its gluten content and higher carbohydrate levels. On the contrary, almond meal is an excellent option for those following keto, paleo, or Whole30 diets, as it is low in carbohydrates and gluten-free.
They do bake very differently, though, with bulgur being more of an addition to baked goods than a primary flour. Almond flour is also much higher in fat and, therefore, often needs the fat and oil ingredients reduced when using it as a substitution.
FAQs
It depends on what you need! While the bulgur grain typically has more nutrition than the white rice grain, it contains gluten, so it is not better if you follow a gluten-free diet.
It depends on what you need! While the bulgur grain typically has more nutrition than the white rice grain, it contains gluten, so it is not better if you follow a gluten-free diet.
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