Cauliflower Tabbouleh Salad

This fresh and flavorful cauliflower tabbouleh salad uses riced cauliflower instead of bulgur wheat. Using cauliflower rice makes it low-carb and gluten-free!

I absolutely love tabbouleh salad and have made a ton of different variations over the years including traditional tabbouleh with bulgur wheat, quinoa tabbouleh and even a hemp tabbouleh.

That said, I think this cauliflower tabbouleh is my absolute favorite. It’s light, flavorful and packed with fresh veggies – perfect for serving during the spring and summer months.

Serving bowl of cauliflower tabbouleh with a serving spoon.

What is Tabbouleh Salad?

Tabbouleh is a Mediterranean salad that is traditionally made with bulgur wheat, fresh herbs, tomatoes and onion. I switched it up and used cauliflower rice instead of bulgur wheat to keep this dish gluten-free and low-carb and the end result is so, so good!

Ingredients to make cauliflower tabbouleh with text labels.

Ingredients You’ll Need:

This recipe uses cauliflower rice to replace the bulgur! Here’s everything you need:

  • fresh vegetables – cauliflower, green onions, cherry or grape tomatoes, cucumber and garlic.
  • fresh herbs – flat-leaf parsley and mint.
  • kalamata olives – I love the salty flavor olives add to this dish, but you can omit if you’re not a fan of olives!
  • dressing – lemon juice, apple cider vinegar, olive oil, freshly grated turmeric, sea salt and black pepper.
Cauliflower florets on a wood cutting board with a knife.

Cauliflower Tabbouleh Notes and Substitutions

  • Mix-ins – Feel free to switch up your mix-ins for this cauliflower tabbouleh… I often do! Sometimes I change up the veggies based on what I have on hand and add extra herbs like fresh dill (so good). Feel free to get creative and make this your own!
  • Red onion – If you’re not a fan of red onion feel free to use yellow onion instead.
  • Feta – Adding feta to this cauliflower tabbouleh would be a great addition if you don’t need it to be dairy free. You could also do vegan feta!
  • Avocado – Want to add a little creaminess and healthy fats to your tabbouleh? Add in some chopped avocado!
Mixing bowl with cauliflower rice, cucumber, tomatoes, herbs and kalamata olives.

How Do You Eat Cauliflower Tabbouleh?

This cauliflower tabbouleh is actually a super versatile dish! Traditionally, it is served with hummus, pita and falafel. I also love adding chickpeas or black beans and eating on it’s own for a light meal. I’ve also served it as more of a finger food with pita chips at a get-together and it was a hit!

Serving plate with cauliflower tabbouleh. Salt and pepper and a serving spoon are beside the plate.

Tips for Making and Storing Cauliflower Tabbouleh

First things first, don’t cook the cauliflower! We want fresh, raw cauliflower. I like to chop everything in a food processor to make sure all of the ingredients are finely chopped. If you don’t have a food processor, make sure you’re chopping everything the same size. You can also buy fresh, packed cauliflower rice at the store to keep the prep super easy!

While this salad is best served immediately after making, you can store in the fridge in an airtight container for up to a week. I would not freeze this salad as it contains all fresh ingredients and the consistency will change when you freeze and thaw.

Serving bowl full of cauliflower tabbouleh.

More Mediterranean Salads:

More Recipes with Cauliflower Rice:

If you make this recipe:

Please leave a comment and star rating below letting us know how it turned out. Your feedback is so helpful for the EBF team and our readers! We appreciate it so much.

Serving bowl of cauliflower tabbouleh with a serving spoon.

Cauliflower Tabbouleh Salad

Brittany Mullins
Low carb and grain-free cauliflower tabbouleh. It’s fresh, flavorful and perfect for picnics and parties.
4.7 from 13 votes
Prep Time 20 mins
Total Time 20 mins
Course Salad
Cuisine Middle Eastern
Servings 6
Calories 199 kcal

Ingredients
  

  • 1 medium-large head of cauliflower
  • 1 cup fresh flat-leaf parsley leaves chopped
  • ½ cup packed fresh mint leaves chopped
  • 3 green onions thinly sliced
  • 1 cup cherry or grape tomatoes quartered or halved (depending on size)
  • 1 cup cucumber peeled and chopped
  • 1/2 cup kalamata olives pitted and chopped
  • 3 small cloves of garlic minced
  • 1/4 cup fresh lemon juice
  • 1 teaspoon apple cider vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon fresh grated turmeric or 1/2 teaspoon ground turmeric
  • 1/2-1 teaspoon fine sea salt
  • ¼ teaspoon black pepper

Instructions
 

  • Prepare cauliflower: Cut the cauliflower to remove the stem and then chop into pieces small enough to fit into your food processor.
    Cauliflower florets in a food processor.
  • Process cauliflower: Place the cauliflower in food processor and pulse until the cauliflower pieces turn into cauliflower rice. You may have to do this in batches, depending on how large your processor is. Remove cauliflower rice from the processor and place in a large bowl.
    Cauliflower rice in a food processor.
  • Add herbs: Add parsley, mint, green onion and garlic into food processor to chop more finely, if desired.
    Herbs, green onion and garlic in a food processor.
  • Combine ingredients: Add parsley, mint, green onion and garlic into the bowl with the cauliflower rice. Add the remaining ingredients and toss to mix. Taste and add more salt or pepper if necessary.
  • Serve: Serve chilled or at room temperature. Store covered in the fridge for up to one week.

Video

Notes

  • Mix-ins – Feel free to switch up your mix-ins for this tabbouleh… I often do! Sometimes I change up the veggies based on what I have on hand and add extra herbs like fresh dill (so good!). Feel free to get creative and make this your own!
  • Red onion – If you’re not a fan of red onion feel free to use yellow onion instead.
  • Feta – Adding feta to this tabbouleh would be a great addition if you don’t need it to be dairy free.
  • Avocado – Want to add a little creaminess and healthy fats to your tabbouleh? Add in some chopped avocado!

Nutrition

Serving: 1/6 of recipeCalories: 199kcalCarbohydrates: 8gProtein: 3gFat: 17gSaturated Fat: 1gPolyunsaturated Fat: 7gSodium: 751mgFiber: 4gSugar: 4g
Keyword cauliflower tabbouleh
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Recipe Rating




    29 comments
    1. AMY BOTT
      May 31, 2021 AT 4:30 pm

      5 stars
      Made this tonight for my work lunches. I love it. I added feta but will add tomatoes at lunchtime. I like this better than regular tabbouleh.

      1. Brittany Mullins
        June 1, 2021 AT 12:14 am

        Yay! I’m so glad this recipe was a hit, Amy! Thanks for the review 🙂

    2. Helga Knobl
      August 13, 2020 AT 3:32 pm

      5 stars
      I love cauliflower and all the ways it can be used instead of grains.
      This was one recipe I was dying to try it is absolutely delicious. Did not add cucumbers ad I had none.

      1. Brittany Mullins
        August 13, 2020 AT 5:28 pm

        Ahh that makes me so happy to hear, Helga. So pumped you enjoyed this recipe. Thanks for making it and for coming back to leave a comment + star rating. I so appreciate it. 🙂

    3. Christine
      September 23, 2019 AT 3:21 am

      5 stars
      Made this for a barbie and it went down a treat, many thinking it was cos cos. I dont like olives so added cranberrys instead

      1. Brittany Mullins
        September 23, 2019 AT 11:15 pm

        Hey Christine, I am so happy to hear that you enjoyed this recipe! I’m sure it was delicious with the added cranberries. Thank you so much for taking the time to leave a comment and star rating. It means the world to me!

    4. Jen
      May 28, 2019 AT 10:41 pm

      I can’t wait to try this! Would pre-made riced cauliflower work the same? Yes..seeing if I could save time and cut out the middle man…ha ha.

      1. Brittany Mullins
        May 29, 2019 AT 8:28 am

        Totally. Riced cauliflower from the store saves a ton of time. One thing to note, be sure to get fresh and not frozen. 🙂

    5. cookie spatafora
      July 16, 2015 AT 11:03 am

      this was really good! will make it again

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