PCOS-Friendly Bulgur Salad

Bulgur Salad

by Fran Jakubowicz on Jul 23, 2023

Here's a delicious and nutritious PCOS-friendly Bulgur Salad recipe that incorporates ingredients known to support hormonal balance and overall health: This salad is packed with fiber, vitamins, and healthy fats, making it a great option for supporting PCOS management and overall well-being. For a similar take on another middle eastern inspired recipe, check out our quinoa tabbouleh recipe! Enjoy!


For the salad:

  • 1 cup cooked bulgur wheat (follow the package instructions)
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint
  • 1/4 cup crumbled feta cheese (optional, omit if you're sensitive to dairy)
  • 1/4 cup pomegranate seeds (optional, for added sweetness and antioxidants)
  • 1/4 cup chopped walnuts or almonds (optional, for healthy fats)

For the dressing:

  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon honey (use raw honey or substitute with maple syrup if you prefer)
  • 1 clove garlic, minced
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste


  • Cook the bulgur wheat according to the package instructions. Once cooked, fluff it with a fork and let it cool to room temperature.
  • In a large mixing bowl, combine the cooled bulgur wheat, cherry tomatoes, cucumber, red bell pepper, parsley, and mint. Toss everything together gently.
  • If you're using feta cheese, sprinkle it over the salad.
  • In a separate small bowl, whisk together the olive oil, lemon juice, honey, minced garlic, ground cumin, salt, and pepper until well combined. Adjust the seasonings to your taste.
  • Drizzle the dressing over the salad and toss everything together until all the ingredients are evenly coated with the dressing.
  • If you're using pomegranate seeds and chopped nuts, sprinkle them on top of the salad just before serving to add some extra flavor and nutrition.
  • Serve the PCOS-friendly bulgur salad immediately, or you can chill it in the refrigerator for an hour to let the flavors meld together even more.
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