Tag: Bulgur substitute

Traditional tabouli, a classic Middle Eastern salad, is typically prepared with bulgur wheat, a grain high in carbohydrates. While this makes the classic version incompatible with a strict ketogenic diet, it is entirely possible to create a flavorful and keto-friendly adaptation by simply swapping out the high-carb grain.

Did you know that a 100-gram serving of cooked bulgur wheat contains over 18 grams of carbohydrates? For those on low-carb or ketogenic diets, finding a suitable low carb alternative to bulgur is essential for continuing to enjoy traditional dishes like tabbouleh and pilaf without the high carb count. This guide explores the best options for a healthy swap.

Over 78% of bulgur wheat is composed of water, making it a quick-cooking and nutritious grain. However, if you need a substitute for bulgur rice due to dietary restrictions, a recipe change, or simply because you've run out, several excellent alternatives offer similar texture and flavor.

According to ancient texts, bulgur has been a dietary staple for thousands of years, most famously in Middle Eastern cuisine. While cracked wheat is virtually identical to bulgur before parboiling, the closest grain to bulgur in terms of texture and cooking time is fine couscous. The ideal substitute, however, depends on whether you seek similar preparation, taste, or a gluten-free option.