What can I use instead of bulgur? First, use quinoa, farro, buckwheat, and teff to mimic the flavor of bulgur, or try rice, couscous, and orzo for a lighter, neutral taste. Amaranth will provide a nutty, peppery flavor. Then, match the bulgur’s firm, chewy texture with millet, barley, and cracked wheat.
Bulgar deserves all the love in the world of healthy whole grains and fast cooking. Common to Middle Eastern cuisine, bulgur is a tasty and versatile grain with a mild nutty taste and chewy texture that is fully cooked in under 15 minutes.
If you can’t find bulgur, consider using the following 11 alternatives.
The Best Bulgur Substitutes
Quinoa
Quinoa is one of the most widely recognizable ancient grains. Also called “the mother of all grains,” quinoa is a complete protein and excellent gluten-free substitute for bulgur.
Quinoa is available in three varieties: red, white, and black.
Quinoa boasts a similar mild, nutty flavor and chewy texture to bulgur. You can substitute bulgur with any quinoa variety in almost all recipes, including salads, soups, stews, porridges, and tabbouleh.
Quinoa has a similar cooking time to bulgur. You can substitute 1 cup of bulgur with 1 cup of quinoa.
Farro
Farro is another ancient grain that has stood the test of time due to its rich nutritional profile and health benefits.
In addition, farro has a similar nutty note and chewy texture to bulgur, making it an ideal substitute.
Farro has a slightly tougher texture than bulgur but can be used interchangeably in most dishes. Replace bulgur with farro in salads, soups, stews, pilafs, and more.
Farro takes slightly longer to cook than bulgur; however, you can pre-soak the grain to shorter the cooking time.
You can substitute 1 cup of bulgur with 1 cup of farro. Note that farro contains gluten, making it unsuitable for gluten-sensitive individuals.
Couscous
Couscous is an excellent substitute for bulgur wheat despite not being a grain. Instead, it’s a pasta variety made from durum wheat semolina.
Couscous is the best replacement for bulgur if you want to mimic finely ground bulgur’s appearance.
Couscous has a mild, neutral flavor with a slight hint of nuttiness. You can use it as a side or main dish that calls for bulgur, including lamb, salad, roast vegetables, and pepper stuffing.
Substitute 1 cup bulgur with 1 cup couscous.
Couscous is quick and easy, taking only 5 and 10 minutes to cook. However, note that couscous contains gluten, making it unsuitable for gluten-intolerant people.
Buckwheat
Like quinoa, buckwheat is a pseudo-cereal that’s actually a gluten-free seed. Buckwheat has a chewy texture and nutty, slightly bitter notes.
Buckwheat is ideal for replacing bulgur; however, it’s pricy and has a slightly more bitter taste than bulgur.
You can use buckwheat to replace bulgur in salads, stews, soups, and porridges. However, it serves as an even better bulgur substitute in bread, pasta, and pizza dough.
Buckwheat takes a bit longer to cook than bulgur, but you can pre-soak it to shorten the cooking time.
You can substitute 1 cup of bulgur with 1 cup of buckwheat.
Cracked Wheat
Cracked wheat is another excellent substitute for bulgur if you have the time and patience.
These products are nearly identical, offering a nutty flavor and chewy texture. However, bulgur is parboiled, unlike cracked wheat.
You can use cracked wheat in place of bulgur in pilaf, bread, salads, soups, stews, stuffing,
and breakfast porridge.
We recommend soaking or precooking cracked wheat to ensure it cooks faster. Then, substitute 1 cup of bulgur with 1 cup of cracked wheat.
Millet
Millet is another healthy ancient grain that you can use to substitute bulgur. Millet has a light texture and satisfying nutty flavor similar to bulgur.
Substitute bulgur with millet in pilafs, casseroles, soups, stuffing, sauces, and breakfast porridge.
You will need to soak millet overnight before cooking to ensure the bitter-tasting acid coating is removed that will otherwise cause indigestion.
Substitute 1 cup bulgur with 1 cup millet.
Rice
Rice is one of the most famous and versatile grains globally.
The most popular varieties include white, brown, wild, converted, long-grain, medium-grain, and short-grain rice. Its neutral favors and versatility place it among the top bulgur substitutes.
Rice can be used in thousands of different recipes. You can use it to replace bulgur as a main or side dish or in salads, soups, and pilafs.
Brown rice is the best alternative to mimic bulgur’s nutty flavor and chewy texture.
Rice takes longer to cook than bulgur (especially brown rice). However, if you don’t mind the wait, substitute 1 cup of bulgur with 1 cup of preferred rice.
Orzo
Like couscous, many people mistake orzo for a grain. However, it’s a pasta variety with a rice-like shape. Orzo has a neural flavor but a similar texture to bulgur, making it a suitable replacement.
You can use orzo instead of bulgur in soups, stews, casseroles, pilaf, and salad recipes. However, orzo is unsuitable as a binding agent replacement for bulgur.
Orzo takes longer to cook than bulgur. However, substitute 1 cup bulgur with 1 cup orzo.
Note that orzo contains gluten, making it unsuitable for gluten-intolerant individuals.
Teff
Teff is a relatively new Ethiopian grain. It’s a healthy, gluten-free grain with a nutty, slightly sweet flavor, similar to bulgur.
Teff has a different consistency to bulgur, but you can still use it as a replacement when you’re in a pinch.
Teff is ideal for cooking and baked goods. You can replace bulgur porridge, stew, pilafs, and more. However, teff may not be a suitable binding agent to replace bulgur.
Teff requires a similar cooking time to bulgur. You can substitute 1 cup bulgur with 1 cup teff.
However, teff grains are similar to the size of poppy seeds, so you may want to add a tad more teff to your dishes.
Amaranth
Amaranth is a gluten-free ancient grain that resembles quinoa. These pseudo-cereal seeds are rich in protein and fiber and boast a nutty, peppery flavor.
You can use ground amaranth to replace bulgur for baked goods like pizza and bread. Or use amaranth. Alternatively, use whole amaranth seeds in salads, curries, stews, and other dishes.
Amaranth takes slightly longer to cook than bulgur. Additionally, you can substitute 1 cup of bulgur with 1 cup of amaranth
Barley
Barley lacks an outer bran layer. Therefore, it isn’t considered a whole grain. However, you can use barley to replace bulgur when you’re in a pinch.
Barley groats are chewier and tougher than bulgur but lend a similar nutty flavor.
Barley is a versatile grain. Consider pairing it with meat, vegetables, casseroles, pilafs, and stir-fries.
Substitute 1 cup bulgur with 1 cup barley.