Bulgur with Maple and Pear Breakfast Bowl

9 20 552
Ingredients Minutes Calories
Prep Cook Servings
5 min 15 min 4
Bulgur with Maple and Pear Breakfast Bowl
Health Rating
A delicious porridge made of bulgur wheat.


1 cup Bulgur, dry (fine)
2 cup Water, filtered
1 cup Coconut milk (or nut milk of your choice)
1/4 cup Maple syrup, pure (or raw honey)
1 tsp Cinnamon
1 tsp Ginger, ground
1 cup slices Pear (peeled and diced small)
1 cup Medjool date (pitted, diced small)
2 tbsp Slivered almonds (optional; to garnish)


1. Combine the bulgur and 2 cups of water in a medium saucepan. Bring to a boil over high heat, reduce to medium and cook uncovered stirring frequently until the water is absorbed 3 to 5 minutes.

2. Stir in the coconut milk, maple syrup, cinnamon, ginger, pear and dates and bring mixture to a boil. Reduce heat to medium and continue cooking uncovered at a gentle boil stirring occasionally until the mixture develops a porridge consistency, approximately 5 minutes.

3. Serve warm topped with almonds and additional coconut milk if desired.

Nutrition Facts

Per Portion

Calories 552
Calories from fat 136
Calories from saturated fat 104
Total Fat 15.1 g
Saturated Fat 11.6 g
Trans Fat 0
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 1.7 g
Cholesterol 0
Sodium 18.4 mg
Potassium 827 mg
Total Carbohydrate 96 g
Dietary Fiber 12.7 g
Sugars 58 g
Protein 7.6 g

Dietary servings

Per Portion

Fruit 0.8
Grain 1.5

Energy sources



Quick Tips:
This is a very versatile recipe so feel free to experiment. I sometimes switch it up during the fall and add apples and raisins instead of pears and dates.

Nutritional Highlights:

Bulgur Wheat
Bulgur is a whole grain made from cracked wheat. It's packed with vitamins, minerals and fiber. Fiber-rich foods like bulgur may reduce chronic disease risk, promote weight loss and improve digestion and gut health.