Is Bulgur Wheat Syn Free? Find Out Here!

Updated on 
5 June, 2022

Is Bulgar Wheat Slimming World Friendly? - Our Guide!

One way to bulk up your meals on the slimming world plan is by using syn free carbohydrates, these should make up around ¼ of your plate on the plan, but what about grains like Bulgar Wheat, are they synned? 

Bulgar wheat is syn free on the slimming world, meaning you can have as much of it as you want (within moderation) on the plan, bulgar wheat is a very healthy alternative compared to white carbohydrates like rice.

Is Bulgur Wheat Syn Free?

In our guide below, we will explore why Bulgar wheat is good for you, some syn free types, complex vs simple carbohydrates and two great SW recipes to try with some bulgar wheat at home. 

Why Is Bulgar Wheat Good For You? 

Bulgar wheat is classed as a syn free grain on the slimming world plan, allowing you to have as much of it as you would like on the diet, around ¼ of your plate should be full of carbs. 

This grain is especially good for weight loss since it’s so high in fibre, with a 180g serving having up to 8g of fibre and just 150 calories a serving. 

It’s also worth noting that bulgar wheat has a good amount of protein per serving, around 6g, making it an excellent source of lean protein for vegetarians.

Syn Free Grains On Slimming World

As we mentioned above, Bulgar wheat is a syn free grain in the slimming world, but there are lots of other types of syn free carbs too, we’ve listed a few below to help you out. 

  • Steel cut oats (40g). 
  • Millet. 
  • Whole grain couscous. 
  • Farro. 
  • Quinoa.

Complex Vs Simple Carbohydrates - Which Is Better For Weight Loss? 

Not only are your healthier grains like quinoa and bulgar wheat syn free in slimming world, but so are simple carbs like pasta and white bread, however, one is better than the other for weight loss. 

Complex carbohydrates like whole-grain couscous and bulgar wheat are way more nutrient-dense than let’s say white pasta or rice, this not only makes them better for your health but also higher in fibre, so will keep you fuller for longer periods, this can help with weight loss. 

To make your meals healthier and promote weight loss, we would recommend switching the following simple carbs with complex carbs below. 

  • White rice - Brown rice. 
  • White pasta - Whole grain pasta. 
  • Potatoes - Potatoes with skins on/ sweet potatoes or butternut squash.
  • White bread - Wholemeal bread, rye bread or even sourdough.
Is Bulgur Wheat Syn Free?

Our Best SW Bulgar Wheat Recipes 

If you're new to grains like Bulgar wheat, you might be curious as to how you can use this grain in your slimming world recipes. 

We’ve listed two recipes down below, one for a Bulgar wheat burger and the other for a tasty quick salad! 

SW Bulgar Wheat Prawn Salad (Serves Four)


  • 200g of bulgar wheat. 
  • Seven spring onions. 
  • Two garlic cloves minced. 
  • 300g of cherry tomatoes. 
  • 300g of cooked large prawns. 
  • One red pepper sliced. 
  • Lemon juice. 


  1. Begin by preparing the bulgar wheat by pouring boiling water over the grain and then leaving it to stand for 20 minutes until the water is absorbed. 
  2. Heat your oven to around gas mark 6 then pop the pepper and tomatoes inside, roast for around 20 minutes then pop into a bowl.
  3. Next, fluff up your bulgar wheat and add in your veg, then toss in the prawns, and serve with lemon juice!

SW Bulgar Wheat Burger 


  • 100g of bulgar wheat. 
  • One egg. 
  • Pinch of turmeric and ginger. 
  • 400g tin of kidney beans. 
  • 500ml of water. 
  • Pinch of chilli powder and garam masala.
  • One diced onion. 


  1. First of all spray a pan with your low cal cooking spray then add the onions, fry off for a few minutes then add in the water and bulgar wheat, and simmer until the water is absorbed. 
  2. Transfer the wheat to a bowl, add in your egg and spices then fry each side until the patties become firm.

Final Words 

Overall, Bulgar wheat is a slimming world friendly grain which is super high in fibre and has a great nutritional value which can help with weight loss. We recommend including grains like this more often in your diet and switching to complex carbs over simple carbs when possible. 

Is Bulgur Wheat Syn Free?

You can create some excellent SW recipes with bulgar wheat and lean protein sources like our two syn free recipes above.

Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.
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