Bulgur vs Rice:
Which Is Gluten-Free?
Bulgur (the base of tabbouleh) is cracked wheat — pure gluten. Rice is the naturally gluten-free swap that works in almost every dish bulgur appears in.
Rice is the safer celiac choice — Rice is gluten-free, while Bulgur contains gluten.
Verdicts last reviewed July 2026 · based on FDA gluten-free labeling rules and Celiac Disease Foundation guidance
Rice is the safer celiac choice — Rice is gluten-free, while Bulgur contains gluten.
Bulgur
No. Bulgur is parboiled cracked wheat and contains gluten, so it is not safe for people with celiac disease.
Watch out for:
- Made from cracked wheat — always contains gluten
- Main ingredient in tabbouleh and kibbeh
- Sometimes labeled simply as "cracked wheat"
Rice
Yes, all plain rice is naturally gluten-free — white, brown, wild, basmati, jasmine, and sticky rice are all safe for celiacs.
Watch out for:
- Flavored rice mixes may contain wheat/soy sauce
- Restaurant rice cooked in shared water
- Rice pilaf often contains orzo (wheat pasta)
Gluten-free swaps
Instead of Bulgur:
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