25 Easy Bulgur Recipes for a Nutritious Meal

Get a boost of goodness with these easy and nutritious bulgur recipes. They’re low-calorie, high in fiber, and ideal for families.

Bulgur is an ancient grain commonly used in Middle Eastern, West Asian, and Mediterranean recipes. It comes from dried, cracked wheat and, when cooked, has a similar consistency to couscous or quinoa.

Its flavor is pretty mild, but it packs more of a flavor punch than a grain like rice, making it terrific in salads, porridge, hearty stews, and more.

So, if you’re ready to try this versatile grain, start with these 25 fantastic bulgur recipes.

1. Bulgur Pilaf

This Lebanese pilaf is bright, acidic, and full of nutrients. It’s also delectable! 

Chickpeas and bulgur add protein and fiber, so this dish is really filling. Tomatoes, onions, and peppers contain many different antioxidants, plus great flavors. 

You can totally eat this by itself, but it would be wonderful with lemon chicken and yogurt sauce.

2. Bulgur Salad with Cucumbers, Red Peppers, Chickpeas, Lemon, and Dill

This high-fiber, low-calorie salad will fill you up without weighing you down.

It’s nutty, earthy, herbaceous, and way better than boring old lettuce. 

It’s extremely easy to prepare, too, and works just as well as a side dish as on its own.    

3. Bulgur Wheat, Sweet Potato, and Black Bean Gratin

This gratin is like a delicious fusion between the Middle East and the American Southwest. 

The main component of the dish is nutty bulgur, which is mixed with black beans, chipotles, tomatoes, cream, scallions, and broth.

Then, it’s layered with sweet potato and cheese for something truly decadent.

It’s wonderfully smokey, spicy, and filling and definitely the kind of dinner that everyone will love.

Did I mention that it’s vegetarian, too?

4. Mediterranean Bulgur Salad

This summery salad will transport you directly to the warmth of the Mediterranean.

Bright herbs and fresh veggies complement the hearty bulgur beautifully, and I just love the colors. 

This salad is light and lemony and perfect for your next outdoor dinner party. Everyone will love it!

5. Bulgur Salad with Fresh Herbs and Lemon

This tabbouleh-inspired salad features lots of fresh herbs and crisp veggies. Toasted pecans add a sweet and buttery crunch, plus lots of healthy fat. 

It is packed with a wealth of taste and nutrition and would be fantastic with roasted lamb or chicken. 

6. Kisir (Turkish Bulgur Salad)

Kisir is a Turkish dish that’s naturally vegan and chock-full of flavor! 

Essentially, kisir is a bulgur pilaf topped with lots of fresh vegetables. It’s acidic and bright and features a number of traditional Middle Eastern ingredients.

Oh, and it is delicious! 

7. Tabbouleh

If you think parsley deserves more than being relegated to a garnish, then try Tabbouleh!

This bulgur and parsley salad is so lush and refreshing. Aside from those two ingredients, it also has fresh mint, tomatoes, cucumber, green onion, and garlic. 

It’s all mixed together with lemon juice, olive oil, and your seasonings of choice. 

8. Amazing Bulgur Salad with Roasted Grapes

Like many of the recipes on this list, this one features bulgur, chickpeas, and fresh herbs.

But it’s the roasted grapes and curry vinaigrette that make this recipe super special! 

The grapes are juicy, sweet, and rich, while the curry dressing is bright, sweet, and a little spicy.

All in all, this salad is fantastic and bursting with flavor. 

9. Lentils and Bulgur Wheat with Caramelized Onions

This simple dish highlights the delicious nutty flavors of both lentils and bulgur.

Caramelized onions add a touch of savory sweetness, too.

It’s high in fiber and very healthy. 

10. Chicken and Chickpeas Cold Soup

If you want a filling yet refreshing meal, then try this chickpea and chicken soup.

It has all the usual Middle Eastern ingredients, including lentils, chickpeas, and bulgur, but it has some surprises too.

This recipe is cool (literally) because it features a yogurt soup base, which is smooth and creamy.

Add shredded chicken and fresh herbs and you’re in business!  

11. Cinnamon Banana Breakfast Bulgur

Warm and simple, this breakfast bulgur is comforting and delicious.

It’s like oatmeal, but with a better texture. It’s also slightly nuttier in flavor, which is divine. 

12. Bulgur Porridge  

This tasty whole-grain porridge is everything I want for breakfast on a cold day: easy to make, warm, and super versatile. 

The main components are the bulgur and mashed banana.

The banana sweetens the dish and it makes it super creamy without dairy products. This is vegan after all. 

That said, you can change this up however you want.

This recipe tops it with mango, but use whatever sounds good. Nuts, seeds, fruit… the sky’s the limit!

13. Fennel and Apple Salad with Bulgur Wheat

This dish is bright and beautiful, and tastes pretty great, too! It’s perfect for summer entertaining. 

This salad is sweet, tangy, acidic, and fresh with wonderful textures. It’s a party in your mouth! 

14. Crispy Skin Salmon Grain Bowl with Grilled Vegetables

Grain bowls have grown in popularity over the last few years and for good reason. They’re healthy, filling, and scrumptious. 

This salmon grain bowl is no exception.

Featuring whole grains, a complete portion of veggies, and lean protein, this bowl is superpowered. 

15. Mediterranean Halloumi and Bulgur Wheat Salad

Cheese makes everything better, don’t you think?

That’s my personal opinion, but I think the entire state of Wisconsin would agree. And this salad is the perfect example!

The base is a delicious and fresh bulgur salad – fresh tomatoes, cucumbers, bulgur, herbs, you know the drill.

What makes this extra special, though, is the halloumi cheese.

Halloumi is tangy, salty, and it fries extremely well.

It is the perfect balance point for the fresh salad.

16. Bulgur Wheat Salad with Avocado

This green goddess of a salad is crisp, creamy, and flawless.

Tender broccoli, crunchy romaine, and soft avocados sit on a bed of fluffy bulgur.

Add fresh dill and green onions for extra flavor, then top it off with an olive oil lemon dressing. Delish.

17. Trigo con Leche, or Trigo con Dulce (Bulgur Pudding)

If you love rice pudding, then you’ll love this Trigo con Leche.

This Dominican variation has all of the warm rice pudding flavors you know and love, but it’s nuttier and a bit chewier.

18. Sweet Cherry Bulgur Salad

I love fruit in my salads, and this cherry recipe is a fantastic example of why. 

Arugula, bulgur, cherries, pine nuts, and feta cheese combine to create this beautiful dish.

Topped with a honey mustard vinaigrette, it’s nutty, sweet, earthy, and very well-balanced. 

19. Cilantro Lime Tuna Salad

This tuna salad is seriously yummy.

Cilantro and lime balance the heaviness of the mayonnaise. The tuna is creamy and the bulgur adds another great texture. 

This would be delicious on a crostini for a light lunch. 

20. Bulgur Vegetarian Chili

This simple, delicious chili is so yummy, you won’t even care that it’s vegetarian.

It has all the usual suspects – tomatoes, beans, and smoky and spicy spices. 

But, it also has a few unexpected ingredients, namely bulgur, parsnip, and chocolate.

It’s so good, you won’t want to share. 

21. Bulgur Salad with Roast Tomato and Aubergine

The roasted vegetables in this salad complement the flavor of the bulgur wonderfully.

Then, you add a sweet and savory pomegranate sauce on top…seriously, it’s heaven. 

22. Bulgur Stuffed Eggplant

Sweet, smoky, and savory, this stuffed eggplant dish is delightful.

With raisins, fresh herbs, almonds, spices, and lemon, this dinner embodies the flavors of the Mediterranean.

It is easy to make, satisfying, and a great entree for a dinner party. 

23. Winter Tabbouleh with Roasted Delicata Squash

Fragrant and acidic, this winter tabbouleh is sure to brighten up any meal.

Packed with pomegranate, currants, and balsamic vinegar, it’s got the perfect sweet-sour balance.

That, mixed with the sweet and savory roasted squash, is simply fantastic.

Sharp herbs and almonds round out all of the flavors and add just a touch of crunch too.

24. Bulgur Nasi Goreng Style

Nasi Goreng is Indonesian-style fried rice.

As you might have guessed, this version uses bulgur instead of rice and it is a party in your mouth!

The bulgur adds a wonderful nuttiness and fun texture. 

Tofu adds a meatiness while keeping the dish vegetarian. But you can definitely use another source of protein if you’re not vegetarian.

25. Turkey Kibbeh with Cucumber Salad and Mint Yogurt Sauce

If you’re a fan of croquettes or meatloaf, then you’ll love this turkey kibbeh. It’s kind of the best of both worlds. 

Bulgur, ground turkey, dried apricot, onion, parsley, and pine nuts form the patties. Those are then pan-seared until perfection.

It’s topped with a cooling, herbaceous cucumber salad and every bite is full of umami goodness.

Serve with any other dish on this list and you have a fantastic Middle Eastern-inspired dinner. Your family will love it!