Say goodbye to last-minute grocery store runs when you’re out of freekeh. You’re in the middle of preparing a hearty grain salad, a comforting pilaf, or a nutrient-packed soup, and as you reach for the freekeh, you realize the bag is empty.
That nutty, smoky flavor and chewy texture you were counting on is missing. But don’t worry—freekeh’s unique characteristics can be recreated with grains and ingredients you likely already have in your pantry.
Freekeh, a Middle Eastern grain made from young, green wheat that’s roasted and cracked, is prized for its high fiber content, nutty flavor, and versatility.
But whether you’re out of freekeh, looking for a gluten-free option, or just experimenting, these substitutes will deliver the same texture and nutritional benefits. From ancient grains to creative twists, here’s how to keep your healthy recipes on track—no last-minute store runs required.

7 Easy Substitutes for Freekeh
Freekeh’s charm lies in its nutty, smoky flavor and chewy texture. These substitutes mimic its essence while adding their own unique flair. Perfect for salads, soups, or side dishes, here’s how to adapt without compromise:
1. Bulgur Wheat: The Close Cousin
Bulgur wheat is the closest match to freekeh in terms of texture and flavor. It’s also a cracked wheat product, though it’s not roasted, giving it a milder taste. Use it in a 1:1 ratio, and cook it the same way you would freekeh.
This substitute works beautifully in tabbouleh, pilafs, or grain bowls. I once used bulgur wheat for a last-minute freekeh salad, and the chewy texture was spot-on. For extra flavor, toast the bulgur lightly before cooking to mimic freekeh’s smokiness.
Pro tip: Use fine or medium bulgur for a texture closest to freekeh.
If you’re exploring bulgur alternatives, try these bulgur wheat substitutes.
2. Farro: The Nutty & Chewy Option
Farro, an ancient grain with a nutty flavor and chewy texture, is a great substitute for freekeh. Use it in a 1:1 ratio, but note that farro has a slightly denser texture and takes longer to cook.
This swap is perfect for hearty salads, soups, or risottos. My friend used farro in a freekeh-style pilaf, and the nutty flavor was a hit. For extra smokiness, toast the farro in a dry pan before cooking.
Fun twist: Add a splash of lemon juice or olive oil to enhance the flavor.
For more farro-based ideas, check out these farro substitutes.
3. Quinoa: The Gluten-Free Alternative
Quinoa, a gluten-free grain with a slightly nutty flavor, is a great substitute for freekeh. Use it in a 1:1 ratio, but note that quinoa has a lighter texture and cooks faster.
This substitute works well in salads, grain bowls, or stuffed vegetables. I used quinoa in a freekeh-style tabbouleh, and the result was light and refreshing. For extra flavor, cook the quinoa in vegetable or chicken broth.
Watch out: Rinse quinoa thoroughly to remove its natural bitterness.
Need more quinoa hacks? Try these quinoa substitutes.
4. Barley: The Hearty & Chewy Swap
Barley, with its chewy texture and mild, nutty flavor, is a great substitute for freekeh. Use it in a 1:1 ratio, but note that barley takes longer to cook and has a slightly denser texture.
This swap is perfect for soups, stews, or grain salads. My cousin used barley in a freekeh-style pilaf, and the hearty texture was a hit. For extra richness, toast the barley lightly before cooking.
Pro tip: Use pearl barley for a quicker cooking time.
Love barley alternatives? Explore these barley substitutes.
5. Brown Rice: The Versatile Grain
Brown rice, with its nutty flavor and chewy texture, is a great substitute for freekeh. Use it in a 1:1 ratio, but note that brown rice has a milder flavor and takes longer to cook.
This substitute works well in grain bowls, stir-fries, or casseroles. My neighbor used brown rice in a freekeh-style salad, and the nutty flavor was a hit. For extra depth, cook the rice in broth instead of water.
Fun twist: Add a splash of soy sauce or sesame oil for an Asian-inspired twist.
For more brown rice ideas, check out these brown rice substitutes.
6. Couscous: The Quick & Easy Option
Couscous, a small pasta made from semolina, is a great substitute for freekeh in a pinch. Use it in a 1:1 ratio, but note that couscous has a lighter texture and cooks much faster.
This swap is perfect for quick salads, side dishes, or pilafs. My brother used couscous in a freekeh-style tabbouleh, and the result was light and fluffy. For extra flavor, toast the couscous lightly before cooking.
Watch out: Couscous is not gluten-free, so choose a gluten-free grain if needed.
Need more couscous alternatives? Try these couscous substitutes.
7. Wild Rice: The Nutty & Earthy Alternative
Wild rice, with its nutty flavor and chewy texture, is a great substitute for freekeh. Use it in a 1:1 ratio, but note that wild rice takes longer to cook and has a more distinct flavor.
This substitute works well in grain salads, soups, or stuffing. I used wild rice in a freekeh-style pilaf, and the earthy flavor was a hit. For extra richness, mix wild rice with brown rice for a blend of textures.
Pro tip: Cook wild rice in broth for added depth of flavor.
If you’re diving into wild rice alternatives, explore these wild rice substitutes.

Kimberly Baxter is the proud owner of the food blog Eatdelights.com. A self-proclaimed foodie, Kimberly loves to cook and share her recipes with others. She has been blogging about food since 2010 and has amassed a following of loyal readers.
Her recipes are creative, delicious, and easy to follow. In addition to her blog, Kimberly also enjoys writing for other publications.