Bulgur Breakfast Bowls: Sweet and Savory

Basic Bulgur Recipe Serves 4. Individual variations serve 2 

This recipe comprises a master recipe for hydrating the bulgur with several options for finishing the bowls. If you want to make four servings of one of the variations, double the ingredients for your chosen topping. When choosing plant-based milk, be sure to look at the labels and choose ones that don’t have added sweetener.


Basic method for cooking bulgur: 
Serves 4 

  • 1 cup medium bulgur 

  • 1½ cup water 

  • ⅛ teaspoon kosher salt 

Place the bulgur in a medium saucepan with water and salt. Bring to a boil over medium-high heat. Once it comes to a boil, remove it from heat and cover. Let sit for 15 minutes or until the bulger has absorbed all the water. 

Banana-Nutmeg Bulgur Bowl
Serves 2 

Nutrition per serving– calories: 293, fat: 5g (saturated: 1g), carbohydrates: 58g, protein: 10g, fiber: 9g, sugar: 22g, sodium: 50 mg

  • ½ portion of cooked bulgur (about 1½ cups) 

  • 1/2 cup milk of choice (1%, almond, soy, oat, etc.) 

  • 1 ripe banana, half of banana mashed, other half diced or sliced  

  • ½ teaspoon nutmeg (preferably freshly grated) 

  • 2 tablespoons toasted sliced or slivered almonds

  • 1-2 tablespoons maple syrup, honey, or brown sugar  

  • Additional toppings: A dollop of Greek yogurt, a sprinkle of chia or flax seeds

Combine the cooked bulger in a small saucepan with milk, the mashed bananas, and nutmeg and simmer over medium heat, stirring frequently until the mixture has thickened like cream of wheat, about 5 minutes. Serve in a bowl topped with remaining chopped bananas and almonds, sweetener of choice, and any additional optional toppings. 

Apple-Cinnamon Bulgur Bowl
Serves 2

Nutrition per serving– calories: 315, fat: 7g (saturated: 1g), carbohydrates: 56g, protein: 10g, fiber: 9g, sugar: 24g, sodium: 50 mg

  • ½ portion of cooked bulgur (about 1½ cups) 

  • 1/2 cup milk of choice (1%, almond, soy, oat, etc.) 

  • 1 small apple, half of the apple peeled and grated, the other half unpeeled and diced  

  • ¾ teaspoon cinnamon 

  • 1-2 tablespoons maple syrup, honey, or brown sugar  

  • 2 tablespoons chopped toasted walnuts 

  • Additional toppings: A dollop of Greek yogurt, a sprinkle of chia or flax seeds 

Combine the cooked bulger in a small saucepan with milk, grated apples, and cinnamon to the pan and simmer over medium heat, stirring frequently until the mixture has thickened like cream of wheat, about 5 minutes. Serve in bowls topped with the chopped apples (depending on how big your apple is you may not want to use all of the diced apples), toasted walnuts, a drizzle sweetener of choice, and any additional optional toppings. 


Carrot Cake
Serves 2 

Nutrition per serving– calories: 297, fat: 5g (saturated: 0g), carbohydrates: 60g, protein: 8g, fiber: 9g, sugar: 28g, sodium: 76 mg

  • ½ portion of cooked bulgur (about 1½ cups) 

  • 1/2 cup milk of choice (1%, almond, soy, oat, etc.) 

  • ½ cup grated carrot 

  • ¼ cup currants or raisins 

  • 2 tablespoons cup unsweetened shredded coconut 

  • 2 tablespoons toasted walnuts or pecans 

  • 1 teaspoon apple pie spice (or 1/2 teaspoon cinnamon, ⅛ tsp. allspice, and ¼ teaspoon nutmeg) 

  • 1-2 tablespoons maple syrup, honey, or brown sugar  

  • Additional toppings: A dollop of Greek yogurt, a sprinkle of chia or flax seeds 

With half a batch of the pre-cooked bulgur, add 1/2 cup milk, grated carrots, currents, and apple pie spice to the pan and simmer over medium heat, stirring frequently until the mixture has thickened like cream of wheat, about 5 minutes. Serve in a bowl topped with chopped pecans and coconut. (A dollop of yogurt will give you that cream cheese-like tang.) 



Fresh Figs and Pistachio 
Serves 2  

Nutrition per serving– calories: 359, fat: 4g (saturated: 1g), carbohydrates: 76g, protein: 10g, fiber: 12g, sugar: 40g, sodium: 51 mg

  • 8 fresh figs, stemmed and cut into quarters

  • 1 teaspoon lemon juice 

  • 1-2 tablespoons honey 

  • ½ portion of cooked bulgur (about 1½ cups) 

  • 1/2 cup milk of choice (1%, almond, soy, oat, etc.) 

  • ½ teaspoon ground nutmeg 

  • 2 tablespoons toasted chopped pistachios 

  • Additional toppings: A dollop of Greek yogurt, a sprinkle of chia seeds

Toss the cut figs with lemon juice and 1 tablespoon honey. Set aside. 

With half a batch of the pre-cooked bulgur, add 1/2 cup milk and nutmeg and simmer over medium heat, stirring frequently until the mixture has thickened like cream of wheat, about 5 minutes. Serve in a bowl topped with chopped figs and pistachios and a drizzle of additional sweetener if desired. (A dollop of yogurt taste especially good with the figs). 


Savory Tomato, Avocado, and Egg Breakfast Bowl 
Serves 2 

Nutrition per serving– calories: 297, fat: 5g (saturated: 0g), carbohydrates: 60g, protein: 8g, fiber: 9g, sugar: 28g, sodium: 76 mg

  • ½ portion of cooked bulgur (about 1½ cups) 

  • 1 tablespoon miso, preferable white miso 

  • ¼ cup water 

  • 1 tablespoon olive oil

  • 1 shallot, thinly sliced

  • ½  Fresno chili, thinly sliced (if you are spiced adverse, you can reduce the amount) 

  • 2 cloves garlic, thinly sliced

  • 1 cup cherry tomatoes 

  • ½ avocado, sliced 

  • 2 soft boiled eggs (recipe below) (or fried, poached, scrambled eggs if desired)

  • 1 scallion, thinly sliced 

  • Kosher Salt and freshly cracked black pepper

Whisk 2 tablespoons of water with miso paste in a small bowl. In a small saucepan combine half a batch of the pre-cooked bulgur with the remaining 2 tablespoons of water and bring to a simmer over medium heat stirring frequently until the mixture is heated and beginning to become a bit creamy about 3 minutes. Stir in the miso-water mixture and stir until heated through. Set aside and keep warm. 

Heat oil in a cast iron or regular skillet over medium-high heat. Add the chili, shallots, and garlic and saute until fragrant and the vegetables are slightly softened for about 2 minutes. Add the cherry tomatoes and let sit for 2 minutes until they start to blister. Give them a quick stir, turn off the heat, and let them sit for another 2 minutes or so. Season with salt and pepper. Serve over bulgur with soft-boiled eggs, sliced avocado, and sliced scallions. 



Soft Boiled Eggs 

Add water to a small saucepan and bring to a boil over high heat. Fill a large bowl halfway with ice and water.   Using a slotted spoon, gently lower eggs into boiling water, lower heat to medium and cook for 7 minutes. Transfer eggs to an ice bath and let cool for a few minutes.

To peel, gently tap 1 egg on the counter to crack the shell all over. Begin peeling off the shell at the wider end of the egg, making sure to break the membrane between the shell and egg white. Under gently running water, carefully peel the membrane and shell off the egg, ice and water.

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