Bulgur substitutes
Bulgur substitutes — 6 options, ranked, with the exact amount
Use Quinoa
Same amount as the bulgur
Protein-rich grain with similar texture and cooking properties.
The best substitutes for bulgur are quinoa, couscous, or cracked wheat depending on the recipe.
- Verdict —
- Tweak it
- What changes —
- different taste, similar texture
- Best for —
- salads
Updated 19 Aug 2026 · no sponsored swaps
Every option, one card
Ranked| # | Substitute | Instead of bulgur | Verdict |
|---|---|---|---|
| 1 | Quinoasalads | Same amountTweak it | Tweak it |
| 2 | Couscoussalads | Same amountWorks | Works |
| 3 | Cracked wheatpilafs | Same amountWorks | Works |
| 4 | Ricepilafs | Same amountYou'll taste it | You'll taste it |
| 5 | Barleysoups | Same amountYou'll taste it | You'll taste it |
| 6 | Farrosalads | Same amountYou'll taste it | You'll taste it |
Quinoa
different taste, similar texture
Protein-rich grain with similar texture and cooking properties.
- Best for
- salads, pilafs, stuffing, side dishes
Higher protein content than bulgur. Cook in broth for better flavor.
Couscous
similar taste and texture
Small pasta made from wheat with similar texture.
- Best for
- salads, side dishes, stuffing, Middle Eastern dishes
Cooks faster than bulgur. Similar texture when prepared.
Cracked wheat
similar taste and texture
Raw wheat that's been cracked, similar to bulgur but needs cooking.
- Best for
- pilafs, salads, stuffing, side dishes
Very similar to bulgur but requires longer cooking time.
Rice
different taste and texture
Grain with similar cooking properties and neutral flavor.
- Best for
- pilafs, stuffing, side dishes, salads
Different texture but similar use. Brown rice is more nutritious.
Barley
different taste and texture
Chewy grain with similar texture and nutty flavor.
- Best for
- soups, stews, pilafs, salads
Chewier texture than bulgur. Takes longer to cook.
Farro
different taste and texture
Ancient grain with similar chewy texture and nutty flavor.
- Best for
- salads, pilafs, soups, side dishes
Chewier texture than bulgur. Takes longer to cook.
Questions
4 questionsWhat's the difference between bulgur and quinoa?
Bulgur is cracked wheat, while quinoa is a seed. Quinoa has more protein and is gluten-free, while bulgur has a nuttier flavor and chewier texture.
Can I use couscous instead of bulgur?
Yes, couscous works as a substitute, though it has a different texture. It cooks faster than bulgur and works well in salads and side dishes.
Is bulgur gluten-free?
No, bulgur is made from wheat and contains gluten. Use quinoa or rice for gluten-free alternatives.
How do I cook bulgur?
Pour boiling water or broth over bulgur in a 2:1 ratio, cover, and let stand for 15-20 minutes until tender. Fluff with a fork before serving.
Tips for substituting bulgur
8 tips- Bulgur is good for making tabbouleh and other Middle Eastern salads
- Great for stuffing vegetables like bell peppers and tomatoes
- Use in pilafs and grain bowls for hearty texture
- Bulgur absorbs flavors well, so season generously
- Store in a cool, dry place to maintain freshness
- Bulgur pairs well with herbs, lemon, and olive oil
- Good for making kibbeh and other Middle Eastern dishes
- Great for adding to soups and stews for bulk and nutrition