Bulgur Wheat Substitute

Bulgar wheat is a type of grain that originated in Central Asia. It has become very popular in Europe because of its high protein content. But what makes it different from other grains?

Bulgar wheat is gluten-free and contains fewer carbohydrates than other types of wheat like wheat bran. This means that it is easier to digest and helps reduce cravings for sweets. It also tastes better than regular wheat bread, often used in soups, salads, or even desserts.

However, if you do not have bulgur wheat in stock or do not feel like using it, we have listed the best bulgur wheat substitute for you. You can use many options instead, but these top 7 alternatives are definitely the best!

Brown Rice or White Rice

Rice, with its delicate texture and milder flavor, is a fine substitute for bulgur wheat. Brown and white rice are good alternatives to bulgur wheat in any dish. One thing to remember is that brown rice has a smoother texture and milder flavor than bulgur wheat. This starchy cereal is a wonderful substitute for bulgur because of its neutral flavor profile and wide range of applications. Rice may be eaten on its own or combined with all kinds of meats and veggies in salads, soups, and side dishes.

How to Substitute?

A cup of bulgur wheat can be substituted for 1 cup of white or brown rice. Remember that brown rice takes longer to cook than white rice.


Buckwheat is a gluten-free grain that’s been cultivated since ancient times and is appreciated for its smooth texture and delicious clean flavor. It was originally cultivated in Southeast Asia, but it has since been used all over the world. It is a fruit seed related to rhubarb or sorrel, although it is classified as a grain cereal.

It adds a wonderful, nutty taste to a variety of dishes. It may be a healthy substitute for bulgur because of its prebiotic and antioxidant properties, adding a nutty flavor and smooth texture to meals. Buckwheat flour is an excellent source of fiber and protein, making it a great addition to your diet.

How to Substitute?

Buckwheat, similar in taste to bulgur and has additional health benefits, is a suitable substitute. It does not require soaking and may be prepared straight away. It may be incorporated into soups and stews in the same way as bulgur.



What is quinoa? Quinoa is a small, round, red seed that grows in South America. It is one of the most nutritious foods available today and contains essential amino acids, vitamins, minerals, antioxidants, and more. It is a complete whole food that provides a complete spectrum of nutrients.

Quinoa (easy to cook for a crowd) is a fantastic alternative to bulgur wheat because it is easy to prepare and is highly versatile. You can use it in place of bulgur wheat in soups, salads, and even dessert recipes. It is also a great choice when cooking grains because it cooks quickly and retains moisture.

How to Substitute?

Quinoa is a perfect substitution for bulgur wheat. Simply rinse it thoroughly before cooking. The only difference between quinoa and bulgur wheat is that quinoa requires less water than bulgur wheat. Just replace the same amount of quinoa as the bulgur wheat recipe calls for.


Barley is another gluten-free grain that comes from barley grass. Barley is known to have high levels of iron, magnesium, zinc, selenium, copper, manganese, phosphorus, vitamin B6, niacin, thiamine, riboflavin, and pantothenic acid.

Barley is often referred to as a pseudocereal because it contains no gluten. However, it is still considered a grain. Barley is a whole grain that is rich in dietary fiber and other nutrients. It is a very versatile ingredient with a chewy texture that can be cooked like rice, couscous, pasta, polenta, or added to soups.

How to Substitute?

You can easily make substitutions for barley by replacing it with the same amount of rice, couscous, or pasta. If you are using barley in a soup, simply add the same amount of uncooked barley and simmer until tender.

Farro Is A European Favourite
Farro Is A European Favourite Wheat Alternative


Farro is a type of wheat that originated in Italy. Farro is a member of the wheat family and is very high in nutrients. It is a good source of carbohydrates, protein, and fiber. It is also a good source of calcium, iron, magnesium, potassium, phosphorous, and zinc.

Farro is a hearty grain that is best served hot off the stove. It pairs well with beans, vegetables, and herbs. It can be used in place of bulgur or brown rice.

How to Substitute?

Farro may be used in place of bulgur in salads, soups, and other meals to improve the nutritional value.


Millet is a tiny grain that originates in Africa. Millet is a complete protein and a good source of iron, zinc, magnesium, and manganese. It is also a source of folic acid, lysine, tryptophan, and vitamin E. It is a gluten-free grain that is easy to cook and store.

It is a great replacement for rice because it is low in calories and fat. It is also a quick cooking grain that takes about 20 minutes to cook.

How to Substitute?

Millet can be substituted for rice in any dish where rice would normally go. For example, millet can be used in place of rice in risotto, pilafs, casseroles, and desserts in just the same amount.

Wheat Couscous

Couscous is a small grain that originated in North Africa. It is a staple food in Morocco, Algeria, Tunisia, and other Middle Eastern countries. Couscous is made from durum semolina flour (wheat) and water. It is usually steamed or boiled, but can also be baked. It has a light, fluffy consistency and a nutty flavor.

Couscous can be used as a side dish or as an accompaniment to meat dishes. It is a healthy alternative to rice and potatoes. It is a nutritious addition to your diet.

How to Substitute?

Couscous makes a great substitute for rice or potato when making a salad, vegetable stew, or other meal. You can use the same amount of couscous as the bulgur wheat recipe calls for.