Oatmeal to Bulgur Wheat: Change it up!

Ever get tired of the same old breakfast?  It’s time to change things up a bit!

I’m one of those strange people that loves oatmeal. Seriously, I could eat it every day….and do quite often. But I understand it’s not everyone’s favorite. Enter bulgur wheat.

What is bulgur wheat? It’s a whole grain that is usually sold parboiled and dried. It has a slightly nutty flavor and is often used for tabbouleh, pilafs, soups, and baked goods. In the US, it’s also a substitute for rice or couscous.  Nutrition info for Bob’s Red Mill brand can be found here.

Where to buy?  Natural food stores (Whole Foods, Sprouts, etc) or the health/natural section in other grocery stores.  Or you can buy it online. Try amazon.com.

So yes, whole grain, high fiber, good protein stats, iron, etc etc. For breakfast, bulgur can be used to make a porridge similar to oatmeal.

Takes a little time to cook but totally worth it! Don’t have time to cook in the morning? No problem. Just make a big batch ahead of time, refrigerate, and microwave a serving at a time.

Li’l Bit Sweet Bulgur Wheat

Makes 1 serving

  • 1/4 cup bulgur wheat (not quick cooking)
  • 3/4 cup water
  • 1/4 cup skim milk + additional 1/4 cup after cooking
  • 1/4 tsp lemon zest
  • Pinch of salt
  • 1-2 tsp of sweetener of your choice (Splenda, Truvia, brown sugar, honey, etc)

Get cooking!:

  1. Place bulgur, water, milk, lemon zest, and salt in a small saucepan and bring to a boil, stirring occasionally.
  2. Reduce heat and simmer 15 minutes or until tender, stirring occasionally.
  3. Pour into a bowl and sweeten if desired. Top with an additional 1/4 cup milk and enjoy!

Estimated nutrition information (varies with milk & sweetener used):        185 calories, ~1g fat, 36.4g carbs, 7g fiber, 9.2g protein (also has 17% DV Calcium and 6.3% DV Iron)

Other yummy add-ins:  Raisins, Sugar-free maple syrup, Cranberries, Banana…endless possibilities!


One thought on “Oatmeal to Bulgur Wheat: Change it up!

  1. I just soak bulgar over-night in a serving bowl,in frig. and by morning it’s ready to eat, hot or cold. No cooking. Also can be mixed w/ oatmeal (instant) and heated together to boiling. I add cinnamin and raisins.

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