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Home / Recipes / Salad / Cauliflower Tabbouleh

Cauliflower Tabbouleh

Published March 25, 2015. Last updated April 27, 2020 by Samantha Rowland

Bowl filled with cauliflower tabbouleh.
Gluten FreeDairy FreeVeganPaleoLow CarbQuick

Cauliflower tabbouleh salad is such a flavorful, healthy side dish. A veggie packed version of traditional tabbouleh, but without the grains! Naturally gluten free, vegan, low carb, paleo and Whole30 friendly! This simple salad is great for meal prep or summer cookouts!

5 from 1 vote
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Large white bowl filled with cauliflower tabbouleh.

Why you will love this recipe:

  • Everything you love about traditional tabbouleh! Bright and flavorful, this salad replaces the bulger with cauliflower rice for a lower carb take on a traditional dish!
  • You won’t believe how many veggies on in this dish! This cauliflower tabbouleh will quickly become your go to way to get in lots of veggies at once!
  • Perfect for meal prep or to make ahead for parties or cookouts! Because this salad doesn’t have any dairy or mayo in it, it is great for summer cookouts! The flavors are great the next day (up to 3 days later).
  • Pairs perfectly with greek chicken, chickpeas, or grilled shrimp for a super simple weeknight dinner idea!

Ingredients:

  • Riced cauliflower (fresh is best)
  • Bell peppers
  • Cucumber
  • Tomatoes
  • Flat leaf parsley
  • Fresh mint (optional)
  • Lemon juice
  • Salt
  • Garlic powder

Instructions:

Rice the cauliflower using a food processor or a box grater.

Preheat a large skillet over a medium heat. Once the skillet is hot, spray with non-stick and add the cauliflower rice.

Cover and cook the cauliflower rice over medium heat for 5-7 minutes, stirring occasionally.

While the cauliflower is cooking chop the bell peppers and cucumber.

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Finely chop the parsley and mint. The finer you chop the fresh herbs the easier they are to distribute throughout the dish.

Once the cauliflower is done cooking, add it to a large bowl. Add the rest of the ingredients and stir well.

Serve room temperature or cold.

Steps to make cauliflower tabbouleh.

What is tabbouleh

Tabbouleh is a traditional middle eastern salad that is made with chopped herbs, lemon juice and veggies all mixed together with bulger. The traditional recipe is not gluten free or low carb friendly, but it is super flavorful and one of my favorite summer dishes.

I wanted to find a way to serve this salad that would be just as delicious but also gluten free and could easily fit into my day whether I was eating low carb or not. Adding riced cauliflower is the perfect way to get the same texture without any of the gluten!

Other mix ins:

  • Red onion
  • Capers
  • Olives
  • Pepperoncini peppers
  • Avocado (only if going to eat right away)
  • Chickpeas or white beans (not paleo or Whole30)
  • Broccoli crowns or broccoli rice
  • Spinach or kale
Tongs tossing the cauliflower tabbouleh in glass bowl.

How to make cauliflower rice

Cauliflower rice can be bought at most grocery stores now. You can often find it in the fresh and frozen sections of most grocery stores.

I find that the fresh cauliflower rice sold in grocery stores can spoil quickly and is often cut into larger chunks than you want for this cauliflower tabbouleh recipe.

Frozen cauliflower rice can be used for this recipe, however I find that fresh cauliflower that was riced at home is my favorite way to enjoy this dish.

To make cauliflower rice at home you can use a food processor or a box grater.

  • Food processor: Chop the florets off the main stalk of the cauliflower and cut the florets down into smaller pieces (to fit in the food processor).
    • Add the cauliflower florets to the food processor (about ½ a head at a time), process on high for 30 seconds or so until the cauliflower resembles rice.
    • Repeat with the second half. Store in the fridge up to 2 days.
Steps on how to make cauliflower rice in the food processor.
  • Box grater: Keep the cauliflower intact with the stalk and simply grate it with the box grater like you would a piece of cheese. Move the cauliflower around so you can get the entire head grated. You don’t want to grate the stalk though.
    • Store in the fridge up to 2 days.

Why cook the cauliflower:

I really enjoy the flavor of the cauliflower rice being slightly toasted and steamed  before adding it to the salad. Fresh cauliflower is often a little overpowering and tough to chew.

Cooking the cauliflower on the stove gives it a texture that resembles the bulger in the traditional recipe.

If you are making this recipe with frozen cauliflower rice, you don’t need to cover the saute pan while cooking, as you want the water to evaporate off as it cooks.

Storage:

Store the cauliflower tabbouleh in the fridge for up to 4 days.

Spoon in bowl of cauliflower tabbouleh.

Substitutions:

Lemon juice: Red wine vinegar can replace the lemon juice, but lemon juice is the best option for the traditional tabbouleh flavors.

Flat leaf parsley: I do not like curly parsley but it is what is in traditional tabbouleh. If you cannot find flat leaf parsley, you can look for curly parsley.

If you love this recipe, you should try:

  • Spring asparagus salad
  • Shaved brussels salad with balsamic tahini
  • Crunchy broccoli salad with lemon tahini dressing
  • Kale brussel sprouts salad with cranberries

What you need to make this recipe:

  • Food processor
  • Cast iron skillet
★ Did you make this recipe? Please give it a star rating below!
Cauliflower tabbouleh in a large white bow.

Cauliflower Tabbouleh

Cauliflower tabbouleh salad is the perfect healthy side dish! This low carb recipe is packed with flavor and so easy to make! Naturally gluten free, vegan, paleo and Whole30 friendly, this keto version of tabbouleh has all the flavor and less carbs than the traditional recipe! Perfect for cookouts or meal prep!
5 from 1 vote
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: cauliflower tabbouleh, low carb cauliflower tabbouleh
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Servings: 4
Author: Samantha Rowland

Guided Recipe Video

Ingredients

  • 1 head cauliflower – riced
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 cup chopped english cucumber
  • 1/2 cup tomatoes – chopped
  • 1/2 cup flat leaf parsley – chopped
  • 2 tbsp fresh mint (chopped) – optional
  • 2 Lemons – juiced
  • 1 tsp. salt
  • 1 tsp garlic powder

Instructions

  • Rice the cauliflower using the food processor or a box grater. See below for tips!
  • Preheat a cast iron or stainless steel skillet over medium heat. Once hot, add the riced cauliflower to the skillet and cook 5-7 minutes with a lid over the skillet.
  • While the cauliflower rice is cooking,, chop all veggies and add to bowl.
  • After cauliflower rice is done cooking, add it to the bowl with the rest of the veggies. Add the lemon juice, salt and garlic powder. Stir to combine.

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  • Hand holding a spoon in a bowl of cauliflower potato salad.
  • This easy grain-free whole30 cauliflower dirty rice is the perfect weeknight meal. Ready in 15 minutes and full of flavor. Grain free, paleo, vegan, whole30, gluten free. #whole30 #grainfree #paleo #vegan

Notes

How to make cauliflower rice:
  • Food processor: Chop the florets off the main stalk of the cauliflower and cut the florets down into smaller pieces (to fit in the food processor).
    • Add the cauliflower florets to the food processor (about ½ a head at a time), process on high for 30 seconds or so until the cauliflower resembles rice.
    • Repeat with the second half. Store in the fridge up to 2 days.
  • Box grater: Keep the cauliflower intact with the stalk and simply grate it with the box grater like you would a piece of cheese. Move the cauliflower around so you can get the entire head grated. You don’t want to grate the stalk though.
    • Store in the fridge up to 2 days.
Other Mix-Ins:
  • Red onion
  • Capers
  • Olives
  • Pepepperoncini peppers
  • Avocado (only if going to eat right away)
  • Chickpeas or white beans (not paleo or Whole30)
  • Broccoli crowns or broccoli rice
  • Spinach or kale
Can you use frozen cauliflower rice? 
Yes! Cook the cauliflower the same way except don’t cover the cauliflower while cooking. 

Nutrition Information

Nutrition Facts
Amount per Serving
Calories
81
Fat
 
1
g
Carbohydrates
 
18
g
Fiber
 
6
g
Sugar
 
6
g
Protein
 
5
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
DID YOU MAKE THIS RECIPE?Share a pic on Instagram @bites_of_wellness or tag #bitesofwellness

Update Notes: This recipe was originally posted in March of 2015, but was published again in April 2020 to include step by step directions, recipe notes and new photos.

This post may contain affiliate links, which means I may receive a commission if you click a link and purchase something that I have recommended. Please note I only recommend products that I personally use and trust. Please see my disclosure policy for more details.
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Comments

  1. RFC

    March 26, 2015 at 11:55 am

    Pinning! We eat tabbouleh often, this recipe looks fantastic. Thank you for sharing!

    Reply
  2. Alyssa @ Renaissancerunnergirl

    March 26, 2015 at 8:41 am

    Looks like a perfect spring dish for an outdoor meal! If only the sun would come out to make said meal possible…

    Reply
  3. Thalia @ butter and brioche

    March 25, 2015 at 11:43 pm

    I love tabbouleh but never tried a cauliflower version before. This is definitely a recipe I need to make.

    Reply
  4. Sue @ This Mama Runs for Cupcakes

    March 25, 2015 at 9:45 pm

    I haven’t experimented a whole lot with cauliflower yet. I’ve made a pizza crust with it that was delicious but this sounds awesome! Definitely will be trying this out!

    Reply
  5. Lauren @ The Bikini Experiment

    March 25, 2015 at 6:48 pm

    Looks great! Cauliflower is such a versatile vegetable.

    Reply
    • Sam

      March 25, 2015 at 10:32 pm

      Thanks Lauren – wish I could find that green or purple cauliflower you mentioned around St. Patricks Day!

      Reply
  6. Nicole Keener

    March 25, 2015 at 5:49 pm

    Wow this is such a bright dish and makes me want to dig in right away.

    Reply
    • Sam

      March 25, 2015 at 10:33 pm

      Thanks Nicole – I just crave colorful food now that it’s getting warmer!

      Reply
  7. Kelsey @ Snacking Squirrel

    March 25, 2015 at 4:46 pm

    looks just like the real thing and you got that from cauliflower! how cool!

    Reply
    • Sam

      March 25, 2015 at 10:34 pm

      Haha I know It’s seriously so good too! Who would have know cauliflower was so versatile!

      Reply
  8. Kathryn @ Dancing to Running

    March 25, 2015 at 3:27 pm

    This looks delicious! I’ll be showing this recipe to my husband tonight.

    Reply
    • Sam

      March 25, 2015 at 10:34 pm

      Oh yay! Hope the hubby is just as excited!!

      Reply
  9. Farrah

    March 25, 2015 at 3:09 pm

    I love how pretty + colorful this dish is! It’s perfect for spring! I’ve tried tabbouleh before, but haven’t ever attempted to make it. :O

    Reply
    • Sam

      March 25, 2015 at 10:35 pm

      Colorful food makes me so happy! I’m so excited it’s getting warm again!

      Reply
  10. Jessica Holoka

    March 25, 2015 at 2:23 pm

    Oh my goodness! This sounds SO good! I tend to have cauliflower in my fridge a lot. I’ll have to think about making this the next time I buy cauliflower. Pinning!

    Reply
    • Sam

      March 25, 2015 at 10:36 pm

      Oh yay! I hope you enjoy it!

      Reply
  11. Margo

    March 25, 2015 at 1:57 pm

    Okay–I need to figure out a way to get you out to Brooklyn so you can show me how to cook. Love this idea!!!

    Reply
    • Sam

      March 25, 2015 at 10:37 pm

      Margo, that sounds lovely! Blogger meet up/cooking lessons – I love it!!

      Reply
  12. Jess @hellotofit

    March 25, 2015 at 1:07 pm

    I’m weird, and have to be in the mood for tabouleh. This recipe looks great!! My favorite substitution was quinoa for rice when doing fried rice. Pretty close to the real thing!!

    Reply
    • Sam

      March 25, 2015 at 10:46 pm

      Oh I just adore quinoa!! I haven’t tried it as fried rice though – that certainly needs to change!

      Reply
  13. Annmarie Licatese

    March 25, 2015 at 12:18 pm

    Um this is amazing! I grew up eating tabbouleh and have made it GF with quinoa but never thought of cauliflower! Genius!

    Reply
    • Sam

      March 25, 2015 at 10:49 pm

      Thanks Annmarie :)

      Reply
  14. Krayl @ An Appealing Plan

    March 25, 2015 at 11:02 am

    I know what I am making this weekend! We are hosting a BBQ and this will be a great option as a veggie side! SO fresh looking.

    Reply
    • Sam

      March 25, 2015 at 10:50 pm

      Krayl, this will be a hit for sure!! Enjoy it :)

      Reply
  15. Elle

    March 25, 2015 at 10:43 am

    Nice. I have been enjoying Cauliflower Rice and Caulifower Tabouleh for some time now too. I find that cauliflower is a great sub for lots of things… tortillas, flatbreads, pizza crust..

    Reply
    • Sam

      March 25, 2015 at 10:50 pm

      Elle I still need to make tortillas, do you have a recipe?

      Reply
  16. Maureen

    March 25, 2015 at 10:13 am

    Cauliflower rice is the best! I love that it packs a nutritional punch! :) What a delicious dish you created.

    Reply
    • Sam

      March 25, 2015 at 10:51 pm

      Maureen I just love cauliflower! I love how versatile it is!! Thanks for the kind words!!

      Reply
  17. Elsie @ Sharing Healthiness

    March 25, 2015 at 10:12 am

    Haha! I love it! Tabbouleh just makes cauliflower rice sound so fancy! I have had regular tabbouleh before and I love middle eastern cuisine. I would add some eggplant and top it off with hummus! :)

    Reply
  18. Susie @ SuzLyfe

    March 25, 2015 at 10:11 am

    I ADORE tabbouleh, I adore cauliflower, and this is just freaking genius!

    Reply
    • Sam

      March 25, 2015 at 11:15 pm

      It’s Suz approved! Love it!

      Reply
  19. Rebecca @ Strength and Sunshine

    March 25, 2015 at 10:03 am

    Way to make tabbouleh even better! WOOO cauliflower rice!

    Reply
  20. Jen @ pretty little grub

    March 25, 2015 at 9:25 am

    Cauliflower definitely seems to be the it vegetable lately. I just can’t stand the stuff. Interesting recipe but not for me. ha ha.

    Reply
  21. Kate @KateMovingForward

    March 25, 2015 at 8:49 am

    I’ve never heard of tabbouleh before, but cauliflower is one of the veggies I’m making myself try again and eat more of this year!

    Reply
  22. AJ @ NutriFitMama

    March 25, 2015 at 8:44 am

    I have not tried tabouleh before. This looks great though- I love cauliflower (but not the way it smells when cooking!)

    Reply
  23. Alli Smith

    March 25, 2015 at 8:40 am

    I’ve never been overly fond of tabbouleh, but I love cauliflower so I know I’d love your version. It looks so bright and delicious! Pinning and will be making it soon!

    Reply
  24. Deborah @ Confessions of a Mother Runner

    March 25, 2015 at 8:35 am

    We have been all over cauliflower rice dishes over here the past few weeks. Creative take on it!

    Reply
  25. Susan Mahlburg

    March 25, 2015 at 8:22 am

    I absolutely love recipes that incorporate cauliflower in interesting ways! My husband and I tried a cauliflower pizza for our daughter a few years ago (where you puree cauliflower to make the crust), and it’s one of her favorite meals.

    Reply
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