Mediterranean Cauliflower Tabbouleh Salad
This cauliflower tabbouleh salad has been one of my favorite veggie packed recipes since 2015. I started making it during my big cauliflower phase when I was experimenting with cauliflower rice, and it quickly became a staple.
It’s a fresh twist on traditional tabbouleh, using cauliflower as a bulgur substitute while still keeping all the classic flavors like lemon, parsley, cucumber, and tomato.
I keep coming back to this tabbouleh cauliflower salad because it’s such an easy way to add more vegetables to everyday meals. It’s perfect for summer cookouts or weekend meal prep and pairs really well with grilled chicken, falafel, or chickpeas.
If you’re looking for more ways to cook with cauliflower, be sure to check out my 40 Ways to Cook Cauliflower for tons of easy ideas. And if you love fresh salads like this cauliflower tabbouleh, you might also enjoy my Mediterranean Chopped Salad or Mediterranean Cucumber Tomato Salad, which are both packed with fresh vegetables and bright flavors.
Ingredient spotlight
- Fresh riced cauliflower – For this recipe, fresh cauliflower works much better than frozen. I recommend chopping a head of cauliflower and pulsing it in a food processor until it reaches a rice-like texture.
- Flat leaf parsley – Flat leaf (Italian) parsley is essential for authentic tabbouleh flavor. Curly parsley has a much stronger, slightly bitter taste and doesn’t work as well here. Parsley is one of the main flavors in this salad, so don’t skip it.
- Fresh lemon juice – Fresh lemon juice is the signature flavor in this dish. When paired with the parsley, it gives the salad its bright, fresh taste. Bottled lemon juice just won’t deliver the same flavor.
Step by step instructions
Cut the cauliflower into smaller, more manageable sized pieces and add to the food processor. 
Pulse until the cauliflower resembles rice. 
Preheat large skillet over medium heat. When hot, add some olive oil or avocado oil spray and the cauliflower rice. 
Cover and cook the cauliflower rice over medium heat for 5-7 minutes, stirring occasionally. 
Add the cooked cauliflower to a large bowl. Allow it to cool slightly as you chop the veggies. Finely chop the bell peppers, tomatoes, cucumber and parsley. Add to the bowl with the cauliflower once it cools. 
Add the lemon juice, salt, garlic powder and olive oil. Toss well until well coated and combined. Serve immediately or store in the fridge up to 3 days.
Why I cook the cauliflower
Traditional tabbouleh uses bulgur, but in this cauliflower tabbouleh we use cauliflower rice instead. I like to lightly cook the cauliflower because raw cauliflower can be a bit tough and its flavor can overpower the rest of the salad. Cooking it briefly softens the texture and mellows the flavor so the parsley, lemon, and herbs really shine.
Tips for success
- Frozen cauliflower rice works too – If using frozen cauliflower rice, cook it uncovered so the excess moisture can evaporate. This helps prevent the salad from becoming watery.
- Use a large mixing bowl – This salad has a lot of fresh vegetables, so use a bowl larger than you think you need. It makes tossing everything together much easier.
- You may need to rice cauliflower in batches – If you’re making cauliflower rice from a whole head of cauliflower, you may need to pulse it in batches depending on the size of your food processor.
Cauliflower Tabbouleh Salad Recipe
Guided Recipe Video
Ingredients
- 1 head cauliflower, riced
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 cup chopped english cucumber
- 1/2 cup tomatoes
- 1/2 cup flat leaf parsley
- 2 tablespoons fresh mint (chopped), optional
- 2 Lemons
- 1 teaspoon sea salt
- 1 teaspoon garlic powder
Instructions
- Rice the cauliflower using the food processor or a box grater.1 head cauliflower, riced
- Preheat a cast iron or stainless steel skillet over medium heat. Once hot, add some avocado oil or avocado oil spray and 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.1 medium red bell pepper, 1 medium yellow bell pepper, 1 cup chopped english cucumber, 1/2 cup tomatoes, 1/2 cup flat leaf parsley, 2 tablespoons fresh mint (chopped), optional
- After cauliflower rice is done cooking, add it to the bowl and allow it to cool slightly. Then add the rest of the veggies, lemon juice, salt and garlic powder. Stir to combine.2 Lemons, 1 teaspoon sea salt, 1 teaspoon garlic powder
Recipe Notes
- Let the cauliflower cool before mixing the salad – If the cauliflower is still warm, it can wilt the parsley and mint. Let it cool for a few minutes before tossing everything together so the herbs stay fresh and vibrant.
- Taste and adjust the salt – Depending on the vegetables and lemon juice, the salad may need a little more or less salt. Taste before serving and adjust as needed.
- Fresh mint adds the best flavor – If you have fresh mint available, use it. It adds a bright flavor that pairs beautifully with the parsley and lemon.
Nutrition Information
Other mix ins and additions
This cauliflower tabbouleh is easy to customize depending on what you have on hand. Here are a few simple additions that work well:
- Extra Mediterranean flavor – Red onion, capers, olives, or sliced pepperoncini peppers add a salty, briny flavor that pairs nicely with the lemon and herbs.
- Creamy addition – Feta cheese (regular or dairy free) or diced avocado adds a creamy texture. If using avocado, it’s best to add it right before serving.
- Add more protein – Chickpeas or white beans can turn this into a more filling meal while still keeping the fresh Mediterranean flavors.
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!!!
Margo, that sounds lovely! Blogger meet up/cooking lessons – I love it!!
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!!
Oh I just adore quinoa!! I haven’t tried it as fried rice though – that certainly needs to change!
Um this is amazing! I grew up eating tabbouleh and have made it GF with quinoa but never thought of cauliflower! Genius!
Thanks Annmarie :)
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.
Krayl, this will be a hit for sure!! Enjoy it :)
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..
Elle I still need to make tortillas, do you have a recipe?
Cauliflower rice is the best! I love that it packs a nutritional punch! :) What a delicious dish you created.
Maureen I just love cauliflower! I love how versatile it is!! Thanks for the kind words!!
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! :)
I ADORE tabbouleh, I adore cauliflower, and this is just freaking genius!
It’s Suz approved! Love it!
Way to make tabbouleh even better! WOOO cauliflower rice!
Cauliflower definitely seems to be the it vegetable lately. I just can’t stand the stuff. Interesting recipe but not for me. ha ha.
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!
I have not tried tabouleh before. This looks great though- I love cauliflower (but not the way it smells when cooking!)
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!
We have been all over cauliflower rice dishes over here the past few weeks. Creative take on it!
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.