Bulgur Gluten Free Substitutes

Last Updated on July 4, 2024

What Is Bulgur?

Bulgur, or perhaps better known as bulgur wheat, is a type of cereal grain that comes from several different varieties of wheat. It’s a whole grain and tastes very earthy and nutty – plus it’s full of fiber. It’s main uses is as a substitute for rice, quinoa, and couscous.

It’s most often seen in Middle Eastern cuisine. However, it can be used in a range of dishes. It’s very versatile and can be added to savory and sweet dishes.

Uses Of Bulgur

Let’s take a look at what you can use bulgur for. As it’s similar to rice and couscous, it’s main use is as a side dish. However, in it’s whole-wheat form, it can be used in a range of foods, such as:

• pilaf
• soups
• baked goods
• cereals
• salads

You can add bulgur grains to pretty much anything to create a nutty flavor.

Is Bulgur Gluten-Free?

Bulgur is not safe when following a gluten-free lifestyle. It has a range of different names, so be sure to watch out for all of them. These include:

• durum
• groats
• riffoth
• bulgur wheat
• burghul

If a gluten free diet is new to you, it’s important to bear in mind that all cereal grains contain gluten. These include:

• Barley
• Rye
• Oats
• Wheat
• Spelt
• Bulgur

Gluten-Free Bulgur Substitutes

There are many different substitutes you can use to replace bulgur, here are a few of my favorites.

Quinoa

Quinoa is the closest substitute for bulgur in texture and taste. Its health benefits are outstanding. It’s a superfood, full of amino acids, iron, magnesium, and calcium. It’s also full of fiber.

Much like bulgur, throw it into a salad or soup – yummy!

Buckwheat

Don’t let the name scare you! Buckwheat is completely gluten-free. It sounds like a cereal grain, but is actually a seed. While the taste may not be quite the same as bulgur, it’s uses are. You can use buckwheat for dishes such as soups and stews.

Again, this alternative has a range of health benefits, including:

• Improves blood flow
• Lowers blood pressure
• High in magnesium

Bob’s Red Mill is a good place to start if you’re looking for buckwheat. Their Organic Gluten-Free Creamy Buckwheat is made in a dedicated gluten-free facility, which means it’s 100% safe for consumption.

Amaranth 

Amaranth is another superfood seed, and probably the healthiest option of them all. It contains folate, calcium, iron, copper, zinc.

Millet

Rich in iron and magnesium, millet is an extremely popular seed – and completely gluten-free. It’s easy to digest and incredibly versatile.

Conclusion

I hope this has helped you realize that there are plenty of gluten-free bulgur substitutes. My favorite in terms of being the closest to bulgur, is quinoa

Read more about: Does Indian Food Have Gluten?