We Complied 16 Best Bulgur Wheat Substitutes For Baking

Bulgur is a kind of wheat that is used to make bread and other pastries nowadays. It is high in proteins, fiber, carbohydrates, and other nutrients that the body need.

If you want to add more healthful grains to your diet, bulgur wheat is an excellent choice. But what if you run out of bulgur and are unable to locate it at surrounding stores?

Don’t be concerned. Here are some alternatives to bulgur that you may try:

1. Quinoa
2. Rice
3. Wheat Couscous
4. Buckwheat
5. Whole Wheat or Cracked Wheat
6. Farro
7. Millet
8. Wheat Berries
9. Amaranth

16 Best Substitute For Bulgur Wheat

Bulgur wheat is a kind of whole grain wheat that has been dried, cracked, and parboiled. It’s a wheat grain with a nutty taste that offers a rich creamy mouthfeel.

It’s a high-fiber grain that’s popular in Mediterranean, Asian, and Western cuisines. It is one of the oldest substances, having been used for almost 4,000 years.

Quiona and farro are two of the finest replacements in terms of flavor and texture. Of course, you are free to investigate the various options listed below.

Quinoa

Quinoa is a versatile bulgur wheat alternative that may be used in both savory and sweet cuisines. It is available in two colors: creamy white and crimson.

Quinoa is a nutritious option that is high in key nutrients. It’s high in amino acids, minerals, protein, fiber, vitamins, potassium, calcium, and zinc.

It has the same texture as bulgur wheat and is suitable for salads, stews, and soups. If you’re looking for a low glycemic index substitute, this is a great option.

White Rice

Rice has a more delicate texture than bulgur wheat, but it is still a decent alternative. Rice is a good replacement if you want something with a softer taste.

Rice preparation is simplified by the availability of automatic rice cookers. things takes practice to do things the old-fashioned way. The general guideline is to add one cup of water for every cup of rice in your dish.

White rice is a rapid source of energy that may be included in a well-balanced diet. Each cup includes 53.4 g of carbohydrates, 4.4 g of protein, and 0.6 g of fiber.

Wheat Couscous

Wheat couscous resembles bulgur wheat in appearance and texture. But keep in mind that couscous is a sort of pasta made from durum wheat semolina, not a seed or grain.

If you’re making a Moroccan recipe that calls for bulgur wheat, couscous might be a fine substitute. It complements spices such as cinnamon, ginger, peppers, saffron, squash, and lamb.

Wheat couscous has a lot of fiber, which is ideal for keeping blood sugar levels stable. It also lowers cholesterol levels, lowering your risk of heart disease. [Source]

Buckwheat

Buckwheat is a cereal grain that has been around for a long time and is recognized for its light taste and smooth texture. Many people mistake it for a grain, although it is really a fruit seed.

Buckwheat is processed in the same way as rice is processed. It has a rye and wholewheat flour flavor that may be improved with salt or butter.

It has a nutty flavor with a bitter undertone. It works great for breakfast cereals, warm foods, stews, and soups.

Its chewy texture fits in well, making it an excellent bulgur wheat alternative, particularly in salads. It’s a healthy option since it’s high in folate, vitamin K, and B vitamins. [Source]

Cracked Wheat

When broken, wheat resembles bulgur wheat. It has the same texture. To make cracked wheat an excellent alternative, boil it well and add groats.

When cooked, it has a taste profile similar to bulgur, with a nutty flavor and a chewy texture. Cooking cracked wheat increases taste and palatability.

Cracked wheat is a nutritional powerhouse that contains a variety of critical elements. It is high in magnesium, vitamin B6, potassium, salt, dietary fiber, and protein.

Farro

Because it is formed from entire grains, farro is a suitable option for bulgur wheat. Farro has the same nutty taste as quinoa and is ideal for salads, soups, and stews.

The disadvantage of using farro is that it takes much longer to cook. Here’s an expert tip: soak farro grain in water overnight to lessen the amount of time it takes to boil.

Farro is not a gluten-free choice, thus it is not suggested for those with celiac disease. It’s high in zinc, magnesium, vitamin B3, protein, fiber, and carbs. [Source]

Millet

Millet has the same nutty taste as bulgur wheat but a firmer texture. Try millet as an alternative if you want something with a firmer texture.

Millet is not well known, which makes it an intriguing component to work with. It’s really simple to make and highly flexible, pairing well with a wide range of items.

Millet, like the other alternative ingredients, should be soaked overnight before cooking to make it more palatable. Soaking also aids in the removal of the acidic coating, which in some individuals may induce indigestion.

Wheat Berries

Wheat berries include all of the beneficial components of the wheat kernel, including the endosperm, germ, and bran. They are high in dietary fiber since they have not been processed.

Wheat berries work well in puddings and salad dressings. They do not need overnight soaking, unlike other of the bulgur wheat replacements on this list.

To soften wheat berries, bring three cups of water to a boil and then simmer for an hour. They have a pronounced nutty flavor when softened, and the kernels become fairly chewy.

Amaranth

Amaranth grains are comparable to quinoa and may be used in place of bulgur wheat. It is, in fact, a flower native to South American mountain ranges. Amaranth flour is often used in baking and as a thickening.

Amaranth, like the other bulgur wheat alternatives on this list, requires some additional preparation time. To make it more appetizing and to eliminate the claggy texture, soak it overnight.

Amaranth grains are a great source of vitamins and minerals. They include minerals such as manganese, phosphorus, and iron.

Teff

Teff is an Ethiopian grain with a little sweetness and a distinct nutty taste profile. It’s a nutritious alternative to bulgur wheat that has a variety of health advantages.

It may aid in the management of diabetes, enhance digestive health, blood circulation, and energy levels. It contains critical elements such as vitamins, iron, potassium, and calcium.

Bamboo Rice

Bamboo rice, which is high in protein and B vitamins, may be used as a nutritious replacement for bulgur wheat. It has a similar sticky feel as well as a distinct sweet taste.

It is, in fact, the seed generated by bamboo when it flowers in season. It is mostly found in southern India and has an erratic flowering season.

It has several health advantages, including decreasing cholesterol, regulating diabetic symptoms, and providing relief from back, rheumatic, and joint issues. It also has a greater protein content than wheat or rice.

Whole Wheat Orzo

If you’re searching for a high-fiber bulgur replacement, consider whole wheat orzo. At first sight, it seems to be rice, with the same form, appearance, and feel.

However, it is a kind of pizza that is simple to make. Simply boil it over medium heat, as you would any other form of pasta.

As a warning, orzo is not gluten free and should not be consumed by persons who are gluten intolerant. It’s also high in calories, so it may not be a smart choice for folks trying to lose weight.

Shelled Hemp Seeds

If you’re seeking for a gluten-free alternative to bulgur wheat, shelled hemp seeds are a great option. It’s a flexible alternative that may be used in a variety of dishes.

Hemp seeds are widely available, and may be found at supermarket and specialized shops. The main disadvantage of adopting this bulgur alternative is that it may be costly.

For millennia, hemp seeds have been utilized as a type of topical and oral medicine. It has a strong nutty taste when cooked, making it an excellent alternative for bulgur wheat.

Hemp seeds, shelled, are high in fiber, protein, zinc, B vitamins, magnesium, vitamin E, and iron. They are also high in omega 3 and omega 6 fatty acids, which boost immunological function and metabolism.

Kamut

If you’re seeking for a sweeter alternative to bulgur wheat, consider kamut. It sweetens your dishes without adding additional sugar.

It has a distinct buttery and nutty taste profile that may provide an unusual touch to your bulgur dishes. Kamut may also be used in place of wheat berries and barley.

Kamut has a very diverse nutritional profile and is a good source of plant protein and fiber. It is high in minerals that promote health, such as zinc, magnesium, selenium, and manganese.

Barley

Barley has the same nutty flavor as bulgur wheat but a chewier texture. If you’re using bulgur wheat in a meat dish, consider substituting barley.

Because there are no outer bran layers on barley, it is not considered a complete grain. However, it is a versatile grain that may be utilized in a variety of cuisines.

It’s high in nutrients and may help you lose weight by suppressing your appetite. It includes a variety of vitamins and minerals, as well as helpful plant components.

Brown Rice

Brown rice, like white rice, is a great alternative for bulgur wheat. Just keep in mind that it takes a little longer to cook and has higher dietary fiber.

Brown rice provides several health advantages, including weight reduction, heart health, and diabetes control. It’s surprisingly healthy, with high levels of protein, B vitamins, fiber, phosphorus, zinc, copper, iron, and selenium.

When cooking brown rice, keep this magic ratio in mind: 6 parts water to 1 part brown rice. This makes 3 servings of well-cooked brown rice.