Low carb and grain-free cauliflower tabbouleh. It’s fresh, flavorful and perfect for picnics and parties.

I’ve made traditional tabbouleh with bulgur wheat before. I’ve also made a quinoa tabbouleh that’s quite delicious, but I think the cauliflower version is my absolute favorite. It’s light, flavorful and packed with fresh veggies — perfect for serving during the spring and summer months.

Low carb and gluten-free cauliflower tabbouleh. It's fresh, flavorful and perfect for picnics and parties.

Ingredients in Cauliflower Tabbouleh

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

  • fresh vegetables – cauliflower, green onions, cherry or grape tomatoes, cucumber and garlic.
  • fresh herbs – flat-leaf parsley and mint.
  • kalamata olives
  • dressing – lemon juice, apple cider vinegar, olive oil, freshly grated turmeric, sea salt and black pepper.

Cauliflower Tabbouleh #grainfree #glutenfree #vegan

Tips for Making and Storing 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.

While this 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 dish as it’s all fresh ingredients and the consistency will change when you freeze and thaw.

Cauliflower Tabbouleh #grainfree #glutenfree #vegan

How Do You Eat Tabbouleh?

This 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!

Low carb and gluten-free cauliflower tabbouleh. It's fresh, flavorful and perfect for picnics and parties.

Here Are More Mediterranean Salad Recipes to Try:

If you make this cauliflower tabbouleh, please be sure to leave a comment and star rating below. Your feedback is super helpful for the EBF team and other readers who are thinking about making the recipe. 

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Cauliflower Tabbouleh

  • Author: Brittany Mullins
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 6
  • Diet: Vegetarian


Low carb and grain-free cauliflower tabbouleh. It’s fresh, flavorful and perfect for picnics and parties.


  • 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)
  • 1/21 teaspoon fine sea salt
  • ¼ teaspoon black pepper


  1. Prepare cauliflower: Cut the cauliflower to remove the stem and then chop into pieces small enough to fit into your food processor.
  2. 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.
  3. Add herbs: Add parsley, mint, green onion and garlic into food processor to chop more finely, if desired.
  4. 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.
  5. Serve: Serve chilled or at room temperature. Store covered in the fridge for up to one week.
  • Category: Salad
  • Method: No Cook
  • Cuisine: Middle Eastern


  • Serving Size: 1/6 of recipe
  • Calories: 199
  • Sugar: 4g
  • Sodium: 751mg
  • Fat: 17g
  • Saturated Fat: 1g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 8g
  • Fiber: 4g
  • Protein: 3g
  • Cholesterol: 0mg

Keywords: cauliflower tabbouleh

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Recipe rating

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

      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. 🙂

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

      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!

    3. 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. 🙂

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

      this was really good! will make it again

    5. notfurlong
      March 22, 2015 AT 11:24 pm

      I’d tell you how amazing this is but my mouth’s full. 🙂

      1. Brittany Mullins
        March 23, 2015 AT 8:53 am

        So glad you like it!! 🙂

    6. Kira – The Healthable Old Soul
      April 23, 2014 AT 11:02 pm

      I just made cauliflower rice and I just love the way it works for everything!

    7. Michaela
      April 23, 2014 AT 6:48 am

      Wow I HAVE to try this, I’m obsessed with cous cous and quinoa at the moment so will have to add this one into my obsession, looks delish! xx

    8. Kim
      April 22, 2014 AT 9:31 am

      I used the recipe on your site. I’d like to try again and see what happens.

      1. Brittany Mullins
        April 22, 2014 AT 10:47 am

        Oh boo! I’m sorry it didn’t turn out. Maybe it would work better if you used a food processor instead of your Vitamix? I feel like sometimes the Vitamix pulverizing things too much. I’ve also seen where people suggest wrapping the cauliflower in a cloth to squeeze out as much water as possible before constructing the crust. That might help too.

    9. Kim
      April 22, 2014 AT 8:15 am

      I have tried putting cauliflower in my Vitamix raw to make pizza crust and it has a terrible taste. Do you need to steam it first?

      1. Brittany Mullins
        April 22, 2014 AT 8:58 am

        I don’t steam it first. If you’re not a fan of raw cauliflower, you might not like this recipe. Did the pizza turn out?

        1. Kim
          April 22, 2014 AT 9:02 am

          It was very thin and fell apart. I’m not sure what I did wrong:(

          1. Brittany Mullins
            April 22, 2014 AT 9:12 am

            hmm.. were you using my recipe or a different recipe?

    10. emma @ be mom strong
      April 22, 2014 AT 6:36 am

      I’m slowly starting to like cauliflower. Disguising it is definitely the way to go. And, I love finding other substitutes like this that I’d never come up with on my own!
      Hope you had a great easter!

    11. Nikki @ The Kids Menu
      April 22, 2014 AT 5:52 am

      Wow what a creative recipe. I love raw cauliflower – I will definitely be giving this a try

      1. Brittany Mullins
        April 22, 2014 AT 10:43 am

        Thanks Nikki. Let me know what you think if you do end up trying it.

    12. Whitney @ To Live & Diet in L.A.
      April 21, 2014 AT 7:05 pm

      Wow, what will cauliflower do next?! So impressed by all the cool ways to use this amazing vegetable.

      This tabbouleh looks amazing. Nice upgrade. Can’t wait to try it 🙂

      1. Brittany Mullins
        April 22, 2014 AT 6:52 am

        I know, right? I love cauliflower.

    13. Lauren @ The Bikini Experiment
      April 21, 2014 AT 7:01 pm

      Cauliflower is such a good substitute!

      1. Brittany Mullins
        April 22, 2014 AT 10:27 am

        Isn’t it? I’m loving it lately.

    14. Tara | Treble in the Kitchen
      April 21, 2014 AT 1:59 pm

      What a great idea! I never even thought of using cauliflower in tabbouleh. I definitely have to try this 🙂

      1. John @ Garage Gyms
        April 30, 2014 AT 11:14 am

        I’ve never even had tabbouleh, I think I might be missing out!

    15. Davida @ The Healthy Maven
      April 21, 2014 AT 1:24 pm

      Gorgeous!!!! I got my Dad hooked on cauliflower tabbouleh when he started watching his weight and now every time I’m over there he asks me to make it. He claims the food processor overwhelms him when I challenge him to make it himself lol.

      Also I hear ya on the food photography. Literally blows my mind at how much my photography has progressed. I look at pictures from a year ago and I can’t even fathom how I took them but hey, it’s all a part of the journey!

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