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The 5 Best Substitutes for Bulgur Wheat

Bulgur wheat is an excellent source of fiber, protein, and minerals.

Many people have started to move away from wheat for health reasons, but even those with celiac or other allergies can use bulgur wheat.

Bulgur is similar enough to regular wheat that it might seem like a good substitute.

However, bulgur has unique properties that make it the best substitute for other flours and grains.

There are many options available when it comes to finding a substitute for bulgur wheat.

Many people use other types of wheat, such as farro or spelling, but these choices don’t always work well.

Bulgur is also similar to other flours such as rice or oat flour.

Read on for the best substitutes to use instead of bulgur wheat.

What is Bulgur Wheat?

what is bulgur wheat

Bulgur wheat is made with half-boiled and dried wheat groats. It is originated from the middle east, but is now eaten all over the world.

There are two types of bulgur: fine and coarse.

Bulgur wheat was originally created as a way to preserve wheat without freezing it; today, however, it is mostly used in Mediterranean cuisine!

Bulgur has a sweet, nutty taste that can be altered by different cooking times and methods.

It can be boiled, roasted, fried, or baked to change the flavor slightly.

It is a very healthy food product, and it provides fiber, protein, iron, and vitamin b6. It is used in making soups, baked goods, and pilafs. Bulgur wheat contains gluten.

So, anyone who is allergic to gluten should not consume bulgur wheat.

Bulgur wheat is also known as cracked wheat as half boiling wheat groats make it or till the wheat groats crack.

It is a healthy product and has become popular in the United States.

5 BEST Substitutes of Bulgur Wheat

best substitutes of bulgur wheat

Now, we know that bulgur wheat is healthy, and many people like to consume it.

But what if it is not available at someplace, or if someone is allergic to gluten? The person would have to look for some alternatives to bulgur wheat.

Now, let us see the best substitute of bulgur wheat that can be consumed in place of that.

1 – Quinoa


Quinoa is a whole grain, and it is a great substitute for bulgur wheat.

It has all the nutrients of bulgur wheat and can be eaten without any fear since it is gluten free.

Though quinoa looks like a seed, it is in fact, treated like a grain because it cooks like one.

The flavors present in quinoa are nutty and slightly peppery. It can be substituted in place of bulgur wheat or any other grain.

Quinoa should be rinsed before being cooked to remove its natural coating, saponin. It is a must step if you are buying the seeds from the store.

In case it is harvested from your garden, then you should never rinse quinoa as it would remove the natural coating.

People have started using quinoa in many salads and soups, and some eat it just like that.

2 – Rice


Everyone knows what rice is. Rice is a plant-based grain, and it is very popular all over the world.

The best thing about rice is that it can be easily available in any part of the world.

Rice is the staple food of the majority of people in the world. It is usually eaten alone, on its own.

Some people also have some pulses with it, and some people like to have curd with rice.

The flavors that are usually added to rice depend on the part of the world it is being consumed.

Once, in India, rice was flavored with food color and salt because people liked to have a different flavor. They flavored this rice with saffron.

People usually boil rice or fry it for cooking it, but you can also steam the rice to get a slightly different flavor.

3 – Wheat Couscous

wheat couscous

Couscous is usually eaten as a side dish. It is made of north African semolina; it is usually ground finely.

There are many types of couscous, and all of them vary in the size.

Couscous resembles bulgur wheat but has a more “fluffy”, or lighter texture than Bulgur Wheat’s dense consistency.

Wheat couscous is made from wheat semolina. It can be used to make several dishes, such as salads, cereals, side dishes and desserts. Some couscous recipes even replace rice or pasta!

The main difference between couscous and bulgur wheat is the process through which it is made.

People usually cook it in a stew of vegetables or a soup. You can also fry it with some spices for a different flavor.

4 – Buckwheat


Buckwheat has become a really popular healthy food.

It has several health benefits.

One of the main health benefits is that your blood sugar level can be controlled if you consume buckwheat.

The key difference between bulgur wheat and buckwheat is that it does not involve wheat, making buckwheat a gluten-free product.

It is a very good source of magnesium and other important vitamins.

Buckwheat has a very smooth texture and a unique flavor.

People have been using buckwheat as a substitute for bulgur wheat in salads and other healthy dishes.

It can be used to make pierogis, which is a really popular dish in Poland and Ukraine.

5 – Millet


Millet is a whole grain, which is usually grown in Asian countries.

It is used for human consumption and to feed birds and animals as well.

It is a very good source of fiber and is also very helpful in improving your digestion.

Millet provides iron, vitamins, calcium, and other important minerals.

It is used to make various daals. The texture of millet is not very similar to that of bulgur wheat.

However, the taste and flavor are almost the same.

The best thing about millet is that it can be grown in any climate, whether hot or cold.

Millet has a nutty flavor and a very strong structure, similar to bulgur wheat, making it a good substitute for bulgur wheat.


These are the best substitutes for bulgur wheat. You can choose any of these which you think is the best.

You can take a similar quantity of bulgur wheat with any of these substitutes and enjoy the taste.

These products are also very healthy for your diet and will make you feel better than ever before.

It would be best to choose according to what you can find easily at your place and what would suit you the best.

So go ahead and choose one for yourself right away.

Yield: 4 Servings

The 5 Best Substitutes for Bulgur Wheat

The 5 Best Substitutes for Bulgur Wheat
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes


  • Quinoa
  • Rice
  • Wheat Couscous
  • Buckwheat
  • Millet


  1. Choose your preferred substitute from the list of options.
  2. Organize all of your ingredients.
  3. Follow the substitution ratio to determine how much is required in your recipe.

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