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Overnight Bulgur Bowls

A no-cook trick has breakfast ready when you roll out of bed.

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Combine 1 cup uncooked bulgur and 1½ cups 1% low-fat milk in a bowl. Cover and refrigerate overnight. Fluff grains; then top and toss with one of our two tasty combos, ready in a snap.

Crunchy Bulgur Bowl with Kale, Chicken, and Pear

  • 2 tablespoons olive oil
  • 1½ tablespoons fresh lemon juice
  • ¾ teaspoon Dijon mustard
  • ½ teaspoon black pepper
  • ¼ teaspoon kosher salt
  • 4 cups thinly sliced stemmed Lacinato kale
  • 1 cup shredded skinless, boneless rotisserie chicken breast
  • ½ cup chopped Asian pear
  • 1.5 ounces shredded Manchego cheese (about ⅓ cup)
  • 3 cups presoaked bulgur
  • 2 tablespoons roasted, salted sunflower seed kernels
  1. 1. Combine first 5 ingredients in a large bowl, stirring well with a whisk. Add kale, chicken, pear, and cheese; toss. Stir in bulgur. Divide bulgur mixture evenly among 4 bowls; sprinkle evenly with seeds.

Hands-on: 15 min. Total: 15 min.

SERVES 4 (serving size: about 1½ cups bulgur and 1½ teaspoons seeds)

CALORIES 388; FAT 15.7g (sat 4.8g, mono 6.2g, poly 2.7g); PROTEIN 24g; CARB 42g; FIBER 9g; SUGARS7g (est. added sugars 0g); CHOL 49mg; IRON 2mg; SODIUM 426mg; CALC 365mg

Bulgur Bowl with Apples, Almond Butter, and Goat Cheese

  • 3 cups presoaked bulgur
  • 2 tablespoons creamy almond butter
  • ¼ teaspoon ground cinnamon
  • 1 cup chopped peeled tart-sweet apple
  • ¼ cup plain 2% reduced-fat Greek yogurt
  • 2 ounces goat cheese, crumbled
  • 2 tablespoons thinly sliced almonds, toasted
  • 2 teaspoons honey
  1. 1. Combine bulgur, almond butter, and cinnamon, stirring well. Add apple; toss. Combine yogurt and goat cheese, stirring until smooth. Divide bulgur mixture among 4 bowls; top evenly with yogurt mixture. Sprinkle with almonds, and drizzle with honey.

Hands-on: 10 min. Total: 10 min.

SERVES 4 (serving size: about 1 cup bulgur, 1 tablespoon yogurt mixture, 1½ teaspoons almonds, and ½ teaspoon honey)

CALORIES 298; FAT 10.5g (sat 3.4g, mono 4.5g, poly 1.7g); PROTEIN 14g; CARB 41g; FIBER 8g; SUGARS 12g (est. added sugars 3g); CHOL 12mg; IRON2mg; SODIUM 121mg; CALC 193mg