Instant Pot Bulgur Wheat

Bulgur wheat is a nutritious ancient whole wheat grain, and guess what? You can cook it in a pressure cooker. Here’s how to make Instant Pot bulgur.

Instant Pot Bulgur

Did you know the Instant Pot is perfect for cooking whole grains of all kinds? Alex and I have been on a quest to discover all the basics you can cook in an Instant Pot. Rice, chickpeas, black beans, even hard boiled eggs and sweet potatoes cook up perfectly in a pressure cooker. So why not use it to cook bulgur wheat? This quick-cooking whole grain works well in the Instant Pot, where it’s totally hands off. This recipe is lightly seasoned and works as either a healthy side dish or a component to go in a salad or grain bowl. Ready to get started?

Bulgur wheat

Where to buy bulgur

Bulgur wheat is a whole grain made of cracked wheat. It originates in Middle Eastern cuisine. Ever had tabbouleh at a Greek or Israeli restaurant? Yep, that’s bulgur wheat! Where to buy bulgur? Many mainstream groceries stock bulgur these days, especially in bulk bins. You can also buy it online.

One note on sizes: bulgur wheat comes in different grind sizes, which changes the cooking time significantly. We recommend fine-grind and medium-grind bulgur wheat, which is the fastest to cook. Coarse-ground or extra-coarse bulgur take much longer to cook, so we generally buy the fine and medium grind varieties.

What if your package of bulgur is not marked? It’s likely medium grind. You’ll have to experiment with the cook time and cook longer if it’s still not tender after the allotted time.

Buy it: Bulgur wheat

Instant Pot bulgur

Is bulgur gluten free?

Bulgur is made from wheat, so it is not gluten free. Make sure to stay away from bulgur if you have a strict gluten free diet. If you’re looking for a gluten free substitute, you can use one of the following:

How to cook bulgur in a pressure cooker

How to cook Instant Pot bulgur (basic steps)

Is bulgur wheat faster in an Instant Pot than on the stovetop? Not really. So why make it in an Instant Pot? Well, a pressure cooker is a totally hands off method: there’s no need to even boil water. Throw in the ingredients and you’re good to go: then finish dinner while the Instant Pot does its magic!

This Instant Pot bulgur recipe uses the low pressure setting of the pressure cooker. While that might not sound interesting in itself, out of all of our healthy Instant Pot recipes, this is the first one to use low pressure. So make sure to select the Low setting when you cook!

Here are the basic steps on how to make Instant Pot bulgur:

  1. Place bulgur, water, garlic powder, oregano, and salt in the Instant Pot.
  2. Pressure cook on Low for 12 minutes.
  3. Quick release! Open the Instant Pot and fluff the bulgur with a fork.

How to serve Instant Pot bulgur

Now that you’ve cooked it up, how to serve this Instant Pot bulgur? Our favorite way to serve it is as a healthy side dish! Because this one is already seasoned with garlic powder and oregano, it’s perfect for serving alongside baked fish, cedar plank salmon or shrimp. A vegetarian main dish idea is to serve it alongside beans and greens with a fried egg: try our Bulgur Wheat with Fried Eggs.

The most popular use for bulgur is Tabbouleh, the famous Middle Eastern grain salad with lots of fresh parsley, tomatoes, and garlic. Here’s our version of that recipe: Mediterranean Bulgur Salad. It’s also fantastic in a grain bowl: try it in our Roasted Vegetable Bowl instead of freekah.

This Instant Pot bulgur recipe is…

Vegetarian, vegan, plant-based, and dairy-free.

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how to cook bulgur

Instant Pot Bulgur Wheat

1 Star2 Stars3 Stars4 Stars5 Stars (38 votes, average: 4.05 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 5 minutes
  • Cook Time: 12 minutes
  • Total Time: 17 minutes
  • Yield: About 2 1/2 cups 1x


Bulgur wheat is a nutritious ancient whole wheat grain, and guess what? You can cook it in a pressure cooker. Here’s how to make Instant Pot bulgur.



  • 1 cup fine- or medium-grind bulgur wheat*
  • 1 1/2 cups water
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon kosher salt


  1. Add the bulgur wheat, water, and salt to the Instant Pot and stir. Lock the lid of the Instant Pot. Place the pressure release handle (vent) in the “Sealing” position.
  2. Cook on low pressure for 12 minutes: Press the Pressure Cook button, making sure the “Low Pressure” setting is selected, and set the time. Note that it takes about 5 minutes for the pot to “preheat” and come up to pressure before it starts cooking. (During cooking, avoid touching the metal part of the lid.)
  3. Quick release: Vent the remaining steam from the Instant Pot by moving the pressure release handle to “Venting”, covering your hand with a towel or hot pad. Never put your hands or face near the vent when releasing steam. Open the pressure cooker lid.
  4. Open the lid and fluff with a fork. Serve immediately, or store in the refrigerator for 3 to 4 days.


*Avoid coarse or extra-coarse bulgur, since the cooking instructions are different.

  • Category: Side Dish
  • Method: Pressure Cooker
  • Cuisine: Mediterranean

Keywords: Instant Pot Bulgur, Bulgur Wheat, Bulgur Wheat Recipe, How to Cook Bulgur Wheat

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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.


  • Reply
    Sylvia Vigil
    May 24, 2020 at 11:27 am

    Older instant pots do not appear to have an option to set low pressure. How does this affect cook time?

    • Reply
      Alex Overhiser
      May 24, 2020 at 2:40 pm

      Sorry, we don’t have a recipe for this!

  • Reply
    September 1, 2020 at 7:58 pm

    Hi, I’m Turkish and this is a staple dish in our cuisine. This size of bulgur isn’t meant for cooking, let alone pressure cooking. It’s used for salads and adding some boiled water on it and covering for 15 mins should be enough. The bulgur we would cook is larger than this one and it doesn’t take longer than 20 mins to cook.

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