Peanut Butter & Date “Jelly” Bulgur Wheat

Peanut Butter and Date Bulgur Wheat copy | Set the Table

Some of you may remember that I decided to Go Sugar Free in 2014. A lot of you expressed how crazy I am. After all, how could anyone give up something as wonderful as sugar? Well, here’s the deal: I am not giving it up entirely. I’m taking a course that teaches me what sugar and other foods do to my body and how to overcome cravings that won’t actually make me feel better but will make me feel worse. It hasn’t been as hard as I originally anticipated. I thought for sure I would be hiding in the closet with a freshly baked batch of cookies and a jug of milk. No one would ever know. But instead, I find myself focusing my energy on developing easy recipes that are added sugar free.

Overnight Bulgur Wheat | Set the Table

Breakfast is a tricky time for me because I love to have a simple piece of toast slathered with jam. Raspberry jam, to be exact. It’s not like I’ll never have that again, but I’m doing my best to find something I like even more. As I searched for recipes with no added sugar, I found that many people use dates. Dates are one of those things that I frequently forget about, which is unfortunate seeing as how they taste like delicious soft caramels. So I went to a big box store (don’t judge) and bought a massive container of Medjool dates. I went home and cut one open. As I took my first bite (after removing the pecan shaped pit from the center, of course) I was struck by the smooth texture and nutty sweetness. I knew right then and there that I had found an ingredients that could take me to new realms of freedom from sugar.

Natural Peanut Butter & Dates

For this bulgur wheat, based on a Cooking Light recipe that I fell in love with a couple weeks ago, I chopped the dates very finely and added them to the wheat along with some natural, unsweetened peanut butter. It was absolutely delicious. The flavors came together beautifully, creating a PB & J bowl of wonderfulness.

If you’ve never used bulgur wheat, you should start now. It has a wonderful flavor and all the work is done in the fridge while you sleep. One minute of microwaving in the morning and you have a healthy, easy, delicious breakfast ready to go. AND THERE IS ZERO SUGAR. You’re welcome.

Peanut Butter & Date "Jelly" Bulgur Wheat

Prep Time: 5 minutes

Cook Time: 8 hours, 1 minute

Total Time: 8 hours, 6 minutes

Yield: 2-3 servings

Serving Size: 3/4 cup bulgur wheat (after overnight soaking)

This is a sugar free breakfast that is sweetened with dates. Other delicious add-ins would be sliced bananas, fresh berries, a drizzle of honey, walnuts, pecans, almonds...the list goes on!


  • 1 cup bulgur wheat
  • 3 cups low-fat milk or unsweetened almond milk
  • 1 tablespoon natural, unsweetened peanut butter
  • 1 large date, pitted and finely chopped
  • Extra milk (optional)


  1. Put the bulgur wheat in a large bowl.
  2. Add the milk, cover with plastic wrap, and refrigerate overnight.
  3. In the morning, fluff the bulgur with a fork.
  4. Scoop 3/4 cup bulgur into a microwave safe bowl along with the peanut butter.
  5. Microwave for 1 minute.
  6. Stir in the dates and top with additional milk if desired.

13. January 2014 by Rachael White
Categories: Breakfast & Brunch, No Added Sugar, Vegetarian | Tags: , , , , , , , , | 12 comments

  • Jeannie Shea

    I notice you add the dates only after the bulgur has soaked and been heated the next day. I’m curious why you don’t add them immediately, to sweeten the milk..

    • Rachael White

      Hi Jeannie! Thanks for your question.
      I didn’t add them before soaking because I wanted the freedom to do something different with the wheat I didn’t use. If I stir fresh fruit in with
      the bulgur, for example, I don’t feel like I need any additional
      sweetness. Of course the beauty of this recipe is that you can do
      whatever you like! Once you know how to prepare bulgur wheat it is an
      extremely versatile and you can do all kinds of things with it.

  • Jennifer

    How long would this last in the fridge? It would just be me eating it, and i would hate for it to go to waste.

    • Rachael White

      Hi Jennifer! It lasts about a week, which is just about perfect!

  • sippitysup

    A nice change of pace from oatmeal. GREG

    • Rachael White

      Yes, it’s always nice to switch things up for breakfast. Oatmeal can be such an obvious choice but there are lots of delicious grains that can take it’s place!

  • Ashley Bee

    Yum! I have been trying and failing to go sugar free, too. My sweet tooth cannot be contained–failed a bunch already. This looks good though, I’ve heard of using dates as sweetener :)

    • Rachael White

      Ashley, if you are interested in going Sugar Free, you should check out Jacqueline’s course. It is really life-changing in more ways than sugar. It’s worth every penny!

  • Emily Wilcox Freeburg

    I love what you said about the dates! When Eric and I were eating Paleo (which we aren’t at the moment, but are planning to get back into about 80% of the time) I used dates to sweeten all sorts of stuff! They are a wonderful and different way to make something come to life. You know, this recipe might be good for a paleo person too if you added chopped nuts, shredded coconut instead of the bulgar wheat, and did a nut butter instead of the peanut butter. (Oh boy to I love peanut butter, though!) Anyway, cool recipe!

    • Rachael White

      Hi Emily! I’m really interested in the whole Paleo thing… I don’t know enough about it but I want to learn. Dates have been one of the most surprising new ingredients in my kitchen, I must say. They are so delicious on their own but have a lot of wonderful uses in baking, which is fantastic!

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