If you’re in search of a fresh, vibrant, and protein-packed dish that’s perfect for make-ahead lunches, you’re going to love this Mediterranean-inspired bulgur salad! Loaded with colorful veggies, hearty chickpeas, and tangy feta, all tossed in a zesty lemon dressing, this salad proves healthy eating doesn’t have to be boring or complicated.
Whether you’re already a fan of tabbouleh or looking to switch up your salad routine, this delicious bulgur wheat salad recipe delivers on flavor, nutrition, and convenience. It’s inspired by Turkish and Middle Eastern salads, and, trust me—it’s just as tasty as it is beautiful.
Why You’ll Love This Bulgur Wheat Salad
- Packed with nutrition: Whole grain bulgur provides fiber and complex carbs, while chickpeas and feta add protein and healthy fats.
- Meal prep favorite: Stays fresh for up to three days and is perfect for lunchboxes or as a side dish at dinner.
- Customizable: Swap veggies for what you have, toss in more herbs, or make it vegan or gluten-free with a couple of easy tweaks.
- Bold Mediterranean flavor: The lemon-dill dressing brings everything together for a bright, tangy finish.
What Is Bulgur Salad?
Bulgur is a quick-cooking whole grain made from cracked wheat, commonly used in Middle Eastern cuisine. It’s nutty in flavor and has a pleasantly chewy texture. You’ll find it alongside rice or quinoa at most major grocery stores. If you’re looking for a gluten-free option, replace bulgur with cooked quinoa or brown rice.
Ingredients Needed
Here’s everything you’ll need to build your perfect bulgur salad:
For the Salad:
- 2 cups cooked bulgur (medium grind preferred)
- 1 can (15 oz.) chickpeas, drained and rinsed
- 1 English cucumber, diced (about 1 cup)
- 1 red bell pepper, finely chopped
- ⅓ cup red onion, finely chopped
- ⅓ cup fresh Italian parsley, chopped
- ⅓ cup fresh dill, chopped
- ½ cup crumbled feta cheese
- Optional: diced tomatoes or avocado, or add cooked, chopped chicken for more protein
For the Lemon Dressing:
- 2 teaspoons lemon zest (from 1 lemon)
- ⅓ cup fresh lemon juice (juice of 2 lemons)
- ¼ cup extra virgin olive oil
- 1 tablespoon honey (or maple syrup for vegan)
- 1 teaspoon Dijon mustard
- ¾ teaspoon fine salt
- ⅛ teaspoon black pepper
How to Make Bulgur Salad
- Prepare the bulgur: Rinse ¾ cup dry bulgur thoroughly, then cook according to package instructions (usually simmering 12–15 minutes). Fluff and cool. You’ll end up with about 2 cups cooked.
- Chop the veggies: Dice cucumber, bell pepper, and onion into small, even pieces for perfect bites. Finely chop parsley and dill.
- Make the dressing: Whisk together the lemon zest, juice, olive oil, honey, Dijon mustard, salt, and pepper in a small bowl or jar.
- Combine everything: In a large mixing bowl, toss together cooked bulgur, chickpeas, chopped vegetables, and herbs. Pour over the dressing, add feta, and gently mix until everything is well coated.
- Chill and serve: For deepest flavor, cover and chill at least 30 minutes (up to overnight). Toss again before serving, then taste and adjust seasoning if needed.
Bulgur Salad Tips & Variations
- Batch prep: Bulgur and dressing can be made up to 3 days ahead and stored separately. Toss fresh before eating.
- Try different herbs: Chives, mint, or basil work great if you want variety.
- Make it vegan: Use a dairy-free feta or just leave out the cheese.
- Boost the protein: Stir in diced grilled chicken for an even heartier meal.
- Flavor twist: Try a splash of balsamic vinegar or add a sprinkle of toasted nuts for crunch.
What Makes This Recipe Stand Out?
Many bulgur salads miss out on big flavor by skimping on fresh herbs or using bottled dressings. Here, fresh dill and parsley elevate the taste, and the homemade lemony dressing brings a brightness that makes every veggie pop. Using chickpeas not only amps up the fiber and protein, but also makes the salad more filling and satisfying for lunch or dinner.
Content Gap Fixed: While many recipes feature only the basics (bulgur, cucumber, tomato, parsley), this salad goes further with red onion and bell pepper for extra sweetness and crunch, and an optional protein add-in for meal-preppers. Plus, detailed make-ahead instructions ensure your salad is never soggy!
Is Bulgur Salad Healthy?
Absolutely! It’s packed with:
- Whole grains (bulgur)
- Plant-based protein
- Heart-healthy fats (olive oil, feta)
- Tons of fiber and micronutrients
- Fresh, hydrating vegetables
This is an ideal option for anyone seeking nutritious meal prep ideas that don’t sacrifice taste or texture.
Make It a Balanced Mediterranean Meal
Pair this bulgur salad with grilled chicken, fish, or falafel, or enjoy it as a hearty vegetarian main. For a perfect plant-powered lunch, serve alongside this vibrant Mediterranean Quinoa Salad for endless flavor and color on your plate.
Storing & Serving Suggestions
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Refresh with a squeeze of lemon or a drizzle more olive oil before eating.
- Serve chilled or at room temperature for maximum flavor and convenience.
Frequently Asked Questions
Can I make this salad gluten free?
Yes! Swap the bulgur for quinoa or cooked brown rice.
Can I double this recipe?
Definitely—just scale up all ingredients evenly for potlucks or meal prep.
What other vegetables work?
Try finely chopped tomatoes, shredded carrots, or even spinach for extra nutrition.
How long will it last?
Best eaten within three days—after that, the veggies lose their crispness.
This bulgur salad is the ultimate easy, healthy, and satisfying meal. Once you try it, you’ll want to keep it on repeat all year round