How does oat flour vs bulgur wheat flour measure up? Well, bulgur wheat flour is very similar to all-purpose flour, making it a popular option in recent years. Meanwhile, oat flour is often used in desserts for specific texture and flavor. But let’s dig a little deeper.
When is it appropriate to use one over the other? What should you know about their nutritional contents? Below, I answer these questions and more!
Comparing oat flour vs bulgur wheat flour
Bulgar wheat flour is very similar to all-purpose flour. In fact, you can substitute bulgur wheat flour for all-purpose flour with a 1:1 ratio. With oat flour, however, it might take more experimentation to determine the appropriate substitution ratio. While bulgar wheat flour is not appropriate for those with gluten or wheat intolerances or allergies, oat flour offers a great gluten-free option for all your favorite baked goods.
It’s important to note, as well, that oat flour doesn’t have as long of a shelf life as bulgur wheat flour. Oat flour also has a much higher absorbency, which creates more dense desserts and treats.
| Oat flour | Bulgur wheat flour | All-purpose flour | |
| Substitution ratio vs all-purpose flour | 1.3:1 | 1:1 | N/A |
| Gluten-free? | Yes | No | No |
| Keto-friendly? | No | No | No |
| Paleo-friendly? | No | No | No |
| Common Allergens | None | Wheat, gluten | Wheat, gluten |
| Liquid absorbency | High | Medium | Medium |
| Pantry shelf life (unopened/sealed) | 3 months(In the freezer, it can last up to 6 months) | 6 months | 6-8 months |
| Best for baking… | Most desserts – especially cakes, cookies, pancakes, muffins, fruit crumbles, and crisps | Pancakes, textured breads, tabouleh | non-yeast recipes (think cookies, biscuits, and some breads) |
Differences between oat flour vs bulgur wheat flour
Both flours create a light, nutty flavor. Yet, arguably, oat flour has a more distinct flavor when adding it to recipes or baked goods. This means that when deciding which one to use, your personal taste preferences might play a part!
When it comes to major differences between these two flours, one of the biggest ones is how they are made. Oat flour is easily made at home by grinding up oats into a fine powder using a blender. By contrast, bulgur wheat flour is made from wheat berries. These are par-boiled up until the wheat berries are just about to crack open, then ground into a flour. (I’ve found it’s a little more intensive of a process!)
Baking with oat flour vs baking with bulgur wheat flour
Bulgur wheat flour is quite easy to use in place of all-purpose flour. It’s great for pancakes, textured breads, and more. Yet, for desserts, in my experience oat flour is the best option. It adds a nice nutty flavor to cakes, cookies, muffins, and more. However, as I previously mentioned, oat flour does produce a denser bake, so you’ll need to adjust.
Ingredients in oat flour vs bulgur wheat flour
Oat flour is made from grounded up oats. Bulgur wheat flour is made from wheat berries, which is a whole wheat kernel. Interestingly, wheat berries are actually the original source of many wheat products before processing takes place. Inevitably, these ingredients contribute to their differences in absorbency, uses, and flavor.
Oat flour + bulgur wheat flour nutritional facts
Alright, so how do these two types of flours add up nutritionally? Well, oat flour has many more calories, carbs, and more than bulgur wheat flour. Bulgur wheat flour has only 37 calories per ¼ cup of serving. Both have similar amounts of fiber, but bulgur wheat flour has zero fat, similar to all-purpose flour.
| Per 1/4 cup serving | Oat flour | Bulgur wheat flour | All-purpose flour |
| Calories | 120 | 37 | 110 |
| Carbs | 22 g | 8 g | 23 g |
| Fiber | 3 g | 2 g | 1 g |
| Fat | 2 g | 0 g | 0 g |
| Protein | 4 g | 1.5 g | 4 g |
| Glycemic index score | 44 (low) | 45 | 85 |
Oat flour vs bulgur wheat flour: Which is better?
When it comes down to it, if you’re looking for a safe substitute for all-purpose flour, bulgar wheat flour is your go-to. By substituting 1:1, you can easily use bulgar wheat flour in place of all-purpose flour in a variety of recipes. Meanwhile, oat flour is a little more tricky for substitution and best suited for recipes that call specifically for oat flour, like cookies, muffins, and more.
FAQ
This is not recommended as they are different textures. However, for some recipes, the substitution can add a new twist on an old favorite. As always, this may take some experimentation.
No, bulgur wheat flour contains fewer than half the carbs when compared to oat flour.
Bulgar is a type of whole wheat. It is a type of wheat flour but may not be necessarily the same type of wheat flour a recipe calls for.
Bulgar wheat contains gluten, making it not suitable for those with gluten intolerances or allergies and those with celiac disease.
Surprisingly, yes! You can easily make oat flour at home by grinding up oats in a high-powered blender.
Yes, but you’ll want to be careful with the ratio. Most often, you’ll require more oat flour than all-purpose flour. Yet, depending on the recipe, it may take some experimentation.
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