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Is Bulgur Gluten Free? Get the Answers You Need

by Amna Munir
Published: Last Updated on 90 views
The Best Substitution for Bulgur Perfect For You

Hey Foodie! Is Bulgur Gluten Free? If you’re wondering whether bulgur contains gluten or not, it’s important to understand what gluten is and how it may impact you if you have a particular dietary requirement. In this article, I’ll explain the gluten-free status of bulgur and offer you some advice for the intake of protein.

What is Bulgur?

Let me define bulgur first before discussing if it is gluten-free or not. Bulgur is a grain produced from cleaned, boiled, and dried durum wheat. It is then broken into little pieces that can use in other meals.

Bulgur is a well-liked addition to salads, soups, and stews due to its nutty flavor and chewy texture.

Is Bulgur Gluten-Free?

Bulgur unfortunately contains gluten. It contains gluten, which can be problematic for people with celiac disease or gluten sensitivity because it is made from wheat. If you’re gluten-sensitive people, eating bulger may cause symptoms like bloating, gas, diarrhea, and abdominal pain.

Is Bulgur Wheat a Healthier Option?

Yes, Bulgur wheat is typically regarded as a healthy option.

Whole grain bulgur wheat is high in fiber, protein, and several necessary elements. It is a fantastic option for people trying to control their weight or enhance their general health because it is low in fat and calories.


Bulgur wheat provides more nourishment and can help you feel filled for longer compared to refined grains like white rice or pasta, which have depleted their fiber and nutritious content.

Hence, bulgur wheat is unquestionably worthwhile to try if you’re looking for a nutritious and delectable substitute for other grains.

How Does Bulger Compare to Other Grains?

When compared to other grains, bulgur wheat offers superior nutrition and health advantages.

Bulgur wheat is a whole grain that preserves its inherent healthiness as opposed to processed grains like white rice or pasta, which have had their fiber and nutritional value removed.

It has a low calorie and fat content while being abundant in fiber, protein, vitamins, and minerals. Because of this, it is a great option for preserving a balanced diet, controlling weight, and lowering the risk of numerous ailments.

Bulgur wheat is a similar healthy choice to other whole grains like brown rice, quinoa, and barley. While every grain has a distinct nutritional profile, bulgur wheat stands out for having a high amount of fiber, which can aid to control digestion, lessen inflammation, and improve heart health.

Still not convinced?

All in all! Bulgur wheat is a wholesome and delectable option that can offer a variety of health advantages, whether you compare it to refined grains or other whole grains.

Bulgur Gluten-Free Recipe

Here are the ingredients you’ll need:

Ingredients | Is Bulgur Gluten Free

  • 1 cup of bulgur
  • 1 onion, chopped
  • 1/2 teaspoon of salt
  • 1 teaspoon of paprika
  • 1/2 teaspoon of cumin
  • 2 garlic cloves, minced
  • 1 tablespoon of olive oil
  • 1 lb. ground beef or turkey
  • 1/4 teaspoon of black pepper
  • 2 cups of water or beef broth
  • 1 tablespoon of tomato paste
  • 1 can (14.5 oz) diced tomatoes
  • Chopped fresh parsley, for garnish

Instructions | Is Bulgur Gluten Free

  • Olive oil should heat to a medium-high temperature in a big skillet. Cook the onion and garlic for about 5 minutes, or until tender
  • Cook the ground beef or turkey until browned, breaking it up as it cooks with a wooden spoon
  • Add the tomato paste, paprika, cumin, salt, and black pepper along with the diced tomatoes. To blend, stir
  • Add water or beef broth along with the bulgur. Bring to a boil, then lower the heat to a simmer, cover the pan, and cook for 15-20 minutes, or until the bulgur cook and the liquid has absorbed
  • Using a fork, fluff the mixture after 5 minutes of standing after being taken from the heat. Before serving, add some chopped parsley as a garnish

This dish is a fantastic way to add bulgur’s nutritious properties and nutty flavor to a traditional hamburger dish. Enjoy!

How to Utilize Bulgur in Various Dishes

The versatile ingredient bulgur wheat can utilize in many different recipes. These are several recipes that incorporate bulgur:


Bulgur adds a nutty flavor and chewy texture to salads, making it a fantastic complement. For a wonderful and healthful supper, combine it with fresh veggies, herbs, and vinaigrette dressing.

Stews & Soups:

However, to give soups and stews a heartier texture and increase their nutritious content, you can add bulgur.


Bulgur may use to make a tasty pilaf that goes well with grilled meats or roasted vegetables by cooking it with onions, herbs, and spices.

Breakfast Foods:

A warm breakfast cereal made of bulgur that resembles oatmeal can make. A wonderful and filling breakfast can make by cooking it with milk or water and adding garnishes like fruit, nuts, and honey.

Gluten-Free bulgur Substitutes

There are several gluten-free options that you can try if you still want to enjoy foods that typically use bulgur. They consist of:


A popular gluten-free substitute for grains like bulgur is the seed quinoa. It works well as a stand-in because of its comparable texture and nutty flavor in recipes like tabbouleh.

I have written more articles on it.

White rice:

Another gluten-free grain that can use in place of bulgur is brown rice. It adds flavor and texture to salads and stews with its somewhat chewy texture and nutty flavor.

Buckwheat Groats | Bulgur Gluten Free

A gluten-free grain with a mildly nutty flavor and a chewy texture is buckwheat groats. They can use to add flavor and nutrients to soups or foods like pilafs.

Is Bulgur Gluten Free? Get the Answers You Need


However, in short. Since bulgur is prepared from whole wheat and contains gluten, a protein present in wheat, barley, and rye, bulgur is not gluten-free. Bulgur should not consume by those who have celiac disease or gluten intolerance; instead, they should opt for gluten-free grains like quinoa, rice, buckwheat, or amaranth.

Bulgur products that are marked as “gluten-free” have been examined and shown to contain less than 20 ppm of gluten, which is the standard for this labeling in several nations.

If you’ve with celiac disease or gluten intolerance, bulger should be avoided because it contains gluten. Numerous gluten-free substitutes can use in its stead, though. You may still eat your favorite foods while adhering to a gluten-free diet by experimenting with various grains and seeds.


Can gluten intolerance or celiac disease be treated with bulgur?

Bulgur includes gluten, thus those who have celiac disease, or gluten intolerance should stay away from it. Instead, they ought to pick grains free of gluten like quinoa, rice, buckwheat, or amaranth.

Are there any gluten-free bulgur substitutes available?

Indeed, there are a variety of bulgur substitutes that are free of gluten, including quinoa, rice, buckwheat, and amaranth. Similar to bulgur, these grains can be added to salads, and soups, or served as a side dish.

Bulgur is it gluten-free?

Bulgur does not contain gluten. As gluten is a protein that may be found in wheat, barley, and rye, bulgur contains it because it is manufactured from wheat.

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