This bulgur salad has a sweet orange and tangy Dijon mustard dressing. Bulked up with edamame, it’s a high-protein side dish that you’ll love.

Bulgur salad in a white bowl with orange dressing.
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Bulgur is a fun grain. It’s chewy, but not as much as wheat berries (like in this wheatberry currant salad) or barley (like in this barley butternut squash salad) would be.

It cooks fast, has an excellent protein-to-carb ratio, and has acquired its most recent fame for being the base of the Jennifer Aniston salad.

I kept this bulgur salad simple with just edamame (every damn pod shelled by hand because I stupidly didn’t buy pre-shelled kind), corn and a little bit of red onion.

Honestly, this salad is made by the dressing. The sweet fresh orange juice and Dijon mustard are a bright and tangy heavenly combination that’s really quite addictive. It’s incredibly refreshing and complements the hearty bulgur really well.

Orange juice works wonders to give savory meals a vibrant lift, like in these orange turkey Asian lettuce wraps and spicy orange beef carnitas.

Traditionally, bulgur wheat is used in tabbouleh, but I tend to swap it out for millet and make this gluten-free tabbouleh or lentil tabbouleh instead.

Bulgur salad with edamame, red onion and corn on orange plates.


Bulgur is a whole grain made from cracked wheat that has been partially cooked. It is a good source of fiber, protein, vitamins and minerals, including iron and magnesium. Extra-coarse bulgur has a chewier texture and is perfect for salads and pilafs.


Perfect for Meal Prep: This bulgur wheat salad is ideal for meal prep, as it can be made ahead of time and stays delicious. 

Versatile Side Dish: It also makes a fantastic side dish for any meal, adding a healthy and flavorful option to your table. 

Easily Customizable: This salad is easy to customize, allowing you to add your favorite ingredients, such as nuts, seeds, or different vegetables to suit your taste preferences.

Nutritious and Filling: Packed with protein, fiber, and essential nutrients, this salad is not only delicious but also keeps you feeling satisfied and energized.

Refreshing Citrus Dressing: The sweet orange and tangy Dijon mustard dressing adds a burst of refreshing flavors, making this salad a delightful addition to any meal or as a standalone dish.

Corn, edamame and red onion bulgur wheat salad with orange dressing in a white bowl with serving spoon.


Bulgur wheat: The star of this recipe adds a delightful chewy texture and nutty flavor that truly elevates the dish. Its unique texture and flavor perfectly complement the refreshing citrus dressing. 

Edamame: This adds a pop of vibrant green color to the dish. It has a tender texture and adds nuttiness and protein to this salad.  


  • You can use lemon juice for a tangy alternative if you don’t have fresh orange juice.
  • You can swap edamame for chickpeas or any other beans for added protein and fiber.
  • If you’re not a fan of red onions, you can use green onions for a milder flavor or sweet onions for a touch of sweetness.


Cucumber: Add diced cucumber for a refreshing crunch and extra hydration.

Tomatoes: Cherry tomatoes or sun-dried tomatoes can add pops of sweetness and acidity to the salad.

Bell pepper: Sliced bell peppers can contribute a lovely crunch and vibrant color to the dish.

Fresh herbs: Fresh parsley, fresh dill, and fresh mint can elevate the flavors and add a burst of freshness to the salad.

Feta cheese: Crumbled feta cheese can bring a creamy, tangy element to the salad.

Kosher salt and lemon zest: If you want to enhance the flavors, sprinkling kosher salt and a dash of lemon zest can elevate the overall taste.

Adding these ingredients can bring new layers of flavors, textures, and colors to the salad, making it even more versatile and appealing to a variety of tastes. 

Enjoy experimenting with these optional add-ons to create your own personalized version of this delicious bulgur wheat salad!

Bulgur wheat salad on two stacked orange plates.

Like This Bulgur Wheat Salad?

Try other grain-based salads like strawberry taboulehbarley mango salad or barley kale and cherry salad.

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5 from 15 votes

Bulgur Salad with Orange Dijon Dressing

Servings: 4 servings
Prep: 10 minutes
Total: 10 minutes
Bulgur salad in a white bowl with orange dressing.
This bulgar wheat salad makes a delicious, high protein meal. Dressed with a sweet orange and tangy dijon mustard dressing, you'll love every bite.


  • 2 cups cooked bulgar wheat
  • 1 cup shelled edamame
  • 1 cup frozen corn, defrosted
  • 1/2 small red onion, diced
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon dijon mustard
  • 1/2 lemon, juiced
  • 1/2 orange, juiced
  • 1 teaspoon sugar
  • salt & pepper, to taste


  • Combine cooked bulgar wheat, edamame, corn and onion in a large bowl. Season with salt & pepper to taste
  • In a smaller bowl combine remaining ingredients for the dressing and whisk together.
  • Pour dressing over salad and toss to combine.
  • Best if refrigerated and left to sit for at least an hour but can be served immediately.


Bulgar wheat is cooked like rice with a 2:1 liquid to grain ratio. For 2 cups cooked, use about 1 cup uncooked.


Serving: 1SERVINGCalories: 146kcalCarbohydrates: 22gProtein: 5gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 5gSodium: 122mgFiber: 5gSugar: 3g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Salads
Cuisine: American


Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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Recipe Rating


  1. Oh wow! I’m totally addicted to mustard so you had me at Dijon! I just have to wait for the icy cold wintery weather to ease up a little and I’ll definitely be putting this on my next salad (although drizzling it over a baked tatie sounds pretty awesome too!)