This Cauliflower Tabbouleh is a low-carb riff on the classic Mediterranean salad. Packed with fresh herbs, tomatoes, and cucumbers, it’s sure to be a hit at your next BBQ or picnic. The best part? You won’t even miss the grains because the cauliflower soaks up all the delicious flavors!
Healthy Cauliflower Tabbouleh
You need this low carb tabbouleh in your life! This cauliflower tabbouleh salad recipe is a fun and healthy twist on the traditional dish. It’s fresh, flavorful, and comes together in no time.
I love to serve it alongside my Lamb Koftas, Joojeh Chicken, or my Pistachio Crusted Chicken, but this simple salad would go great with just about any protein! Whip it up for a super easy lunch, or pair it with a main course for a delightful blend of tastes. You really can’t go wrong with this one!
Why You’ll Love It
- An excellent low-carb alternative to the traditional Middle Eastern salad.
- It has the best texture and is full of fresh flavor.
- It’s a healthy and delicious side dish for your next summer cookout.
- Simple to make, easy to love!
What’s in Traditional Tabbouleh Salad?
The traditional tabbouleh recipe is made with finely chopped parsley, tomatoes, bulgur wheat, green onions, mint leaves, and dressed with olive oil and lemon juice. It’s a Lebanese dish that’s become popular throughout the world.
This low-carb and gluten-free version swaps in raw cauliflower for bulgar to create a healthier, low-carb, and keto tabbouleh that all eaters can enjoy!
Made with Fresh Ingredients
- Cauliflower: The star of this dish, cauliflower works as a low-carb substitute for bulgur wheat.
- Persian Cucumbers: I added cucumbers to this salad to give it extra crunch and a fresh taste.
- Tomatoes: Tomatoes are a staple ingredient in tabbouleh. Don’t skip it!
- Scallions: Scallions add a burst of flavor to take this dish up a notch.
- Fresh Parsley: Another staple ingredient, parsley gives this tabbouleh a green, herby flavor.
- Fresh Mint: Mint compliments the fresh veggies so well.
- Lemons: I used lemon juice and lemon zest to add brightness and acidity to the dish.
- Garlic: Garlic adds depth of flavor and balances out the other ingredients.
- Olive oil: Olive oil is used to dress the tabbouleh. The higher the quality, the better.
- Sea Salt & Pepper: You can’t forget the salt and pepper! They help bring out all the other flavors.
Fun Additions & Substitutions
Avocado: For a touch of creaminess and some healthy fats, consider adding diced avocado to the mix. It’s a simple yet effective way to enhance the dish.
Feta: Sprinkle some feta cheese over the top for a salty tang.
Herbs: Swap out the mint for basil or dill for a unique flavor twist.
Scallions: Try this recipe with finely chopped red onion for a bold, onion-forward version of this dish.
How to Make Cauliflower Tabbouleh
The steps are simple, and I’m outlining them below but be sure to scroll to the bottom of the page to view the full, printable recipe card. You can also watch how it comes together in my Instagram reel!
STEP 1 – PREP CAULIFLOWER
Trim the base and leaves off the cauliflower. Rinse and dry it well.
Then, cut the cauliflower into large florets and place them in a food processor. Process until they are fine — the size of cauliflower rice or smaller, which I like to call “snowflakes” — and be careful not to over-process.
Pro Tip: I wouldn’t recommend using pre-packaged cauli rice for this recipe. You can also warm up and then cook the cauliflower, but I like it raw.
STEP 2 – COMBINE INGREDIENTS
Add your processed cauliflower to a bowl. Then add the cucumbers, tomatoes, scallions, parsley, and mint.
STEP 3 – ADD FLAVOR
Next, add the lemon zest and juice, garlic, olive oil, salt, and pepper. Toss well and taste the salad. Adjust with more salt and pepper as needed.
STEP 4 – SEASON & TOSS
Finally, add a few pinches of sea salt, fresh ground pepper, and toss well. A good amount of salt is key, so feel free to taste and adjust as needed to your liking.
STEP 5 – SERVE & ENJOY
This dish is best served immediately. Serve it with my Saucy Shrimp, Joojeh Kababs, Pistachio Crusted Chicken, or with your favorite protein.
ENJOY!
Tips for the Best Cauliflower Tabbouleh Recipe
Use high-quality ingredients if you can. This tabbouleh recipe involves few ingredients, so make sure to use the best tomatoes, cucumbers, parsley, and olive oil you can find. It will really make a difference in flavor!
Don’t cook the cauliflower before processing it. You want to process it raw so that you can easily see when it becomes the texture of couscous. If you prefer the taste of cooked cauliflower, you can steam it. Just be sure that you do this after it’s processed.
Finely chop all the ingredients. It’s the most traditional and tastiest way of preparing tabbouleh! You especially want to manually chop the parsley, as placing it in the food processor could cause it to wilt.
Only mix in the dressing right before serving. The chopped herbs can become soggy if they sit in the dressing for too long.
Storage
Store any leftover tabbouleh in an airtight container in the refrigerator for up to 4 days.
More Recipes You’ll Love
- Mediterranean Cucumber Salad
- Spicy Cashew Dressing
- Mutabal Recipe (Middle Eastern Eggplant Dip)
- Air Fryer Frozen Salmon
Yield: 2-4 servings
Cauliflower Tabbouleh
You need this low carb tabbouleh in your life! This cauliflower tabbouleh salad recipe is a fun and healthy twist on the traditional dish. It's fresh, flavorful, and comes together in no time.
Prep Time15 minutes
Total Time15 minutes
Ingredients
- 1/2 head of cauliflower
- 3-4 finely finely chopped Persian cucumbers
- 2 finely chopped tomatoes
- 4-5 finely chopped scallions
- 1-2 bunches of flat leaf parsley finely chopped
- 1/2 handful of fresh mint, finely chopped
- zest & juice of 1-1/2 to 2 lemons
- 2-3 cloves minced garlic
- 1/3 cup to 1/2 cup extra virgin olive oil
- sea salt & fresh ground pepper, to taste
Instructions
- Trim the base and leaves off the cauliflower. Rinse and dry it well.
- Cut the cauliflower into large florets and place them in a food processor. Process until they are fine — the size of cauliflower rice or smaller, which I like to call “snowflakes” — and be careful not to over-process. I wouldn’t recommend using pre-packaged cauli rice for this recipe. You can also warm up and then cook the cauliflower, but I prefer it raw.
- Add your processed cauliflower to a bowl. Then add the cucumbers, tomatoes, scallions, parsley, and mint.
- Add the lemon zest and juice, garlic, olive oil, salt, and pepper. Toss well and taste the salad. Adjust with more salt and pepper as needed.
- Finally, add a few pinches of sea salt, fresh ground pepper, and toss well. A good amount of salt is key, so feel free to taste and adjust as needed to your liking.
- This dish is best served immediately.
Notes
Store any leftover tabbouleh in an airtight container in the refrigerator for up to 4 days.
