Keto tabbouleh is a delicious and easy low carb side dish. It only takes 15 minutes to make and is packed with fresh vegetables and herbs. The perfect accompaniment for grilled meat and fish or even keto falafel and a family favourite!
Table of contents
On a keto diet, cauliflower is one of the most versatile stand-ins for carb-rich foods. It is a brilliant substitute for rice and for mashed potatoes (check out my keto mashed cauliflower here!)
Naturally, it also works well in all recipes that ask for couscous or bulgur, which is parboiled cracked wheat. Bulgur is one of the main ingredients in tabbouleh - also spelled tabouli - which is a popular Middle Eastern salad with a simple lemon and olive oil dressing.
What is cauliflower tabbouleh?
My Keto cauliflower tabbouleh salad contains all ingredients of a regular tabbouleh recipe, except we're using cauliflower rice instead of the bulgur. It is crunchy, fragrant and super yum. It also brings down the net carbs to just 3 grams per portion.
Some keto tabouli recipes use raw cauliflower. I find sautéing it first in a little of the dressing and then allowing it to cool takes that raw cauliflower taste away that some of you may not like. Also, this makes it much easier to digest.
I promise you, this will be a low carb keto salad recipe you'll make time and time again.
- Cherry tomatoes
- Red onion
For the dressing, we're keeping it equally simple: Extra virgin olive oil, lemon juice, garlic, sea salt and pepper.
How to make keto tabbouleh
Prepare the cauliflower rice by placing the florets in a food processor and blitzing until it resembles a rice consistency.
If you don't have a food processor, use a box grater.
Make the dressing by mixing the olive oil, lemon juice, garlic, a pinch of salt and pepper in a small bowl.
Add 1 tbsp of dressing to a non-stick frying pan. Sauté the cauliflower rice for about 5 - 6 minutes on a medium heat until tender. (This is my trick to infuse the cauliflower with more flavour!)
Allow to fully cool.
Meanwhile, slice the cucumber in half and remove the seeds using a teaspoon. Dice.
Add the tomato and cucumber to a mixing bowl. I chose not to take all the tomato seeds as this can make the cauliflower tabbouleh too wet.
Add cooled cauliflower, parsley, mint and dressing to the bowl. Toss to combine and season to taste.
Optional: If you like, add 3 heaped tbsp of hemp hearts or hemp seeds as well. These have a similar taste and size to bulgur and add a little more crunch - and more fibre!
Tip: If you know you won't eat all of the keto tabouli at once, keep the dressing on the side and add it just before eating. That way, the vegetables stay crunchier for longer.
Can you microwave the cauliflower rice?
Yes! You can microwave the cauliflower rice for about 6 minutes and then stir through the dressing while the cauliflower is still hot. However, I prefer the slightly nutty taste you achieve when you fry it.
How to serve cauli tabouli
Cauliflower tabbouleh is a great side for all grilled meat or fish. I love it with grilled chicken, but we have also enjoyed it with lamb cutlets and with grilled sea bass.
It is also brilliant with keto falafel (see image above)!
It works with all Mediterranean and Middle Eastern dishes. Plus, it's a great side to bring to a summer barbecue!
Store this low carb tabbouleh in an airtight container in the fridge for up to 2 days. It's possible to freeze the cauliflower rice separately and defrost before assembly.
More keto cauliflower recipes
Cauliflower is one of my favourite low carb vegetables. It is so versatile! Here are some of the other keto recipes I have made with cauliflower:
Cauliflower hash browns, spiced with turmeric!
One of the most fun ways to eat cauliflower - as extra crispy "popcorn".
Cauliflower rice makes a brilliant sub for rice in this Keto sushi.
This keto potato salad always goes down well during bbq season.
We all loved this keto stuffing with sausage meat!
Cauliflower works even in desserts - Check out my keto rice pudding!
Tried this recipe? Give it a star rating below!
Keto Tabbouleh with Cauliflower
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
- 10 oz / 280g cauliflower florets 1 medium cauliflower head
- 1 ½ cup / 160g large cucumber chopped
- 1 cup / 150g cherry tomatoes quartered or equivalent weight in medium vine tomatoes, diced
- ⅓ cup / 20g parsley finely chopped
- ¼ cup / 10g fresh mint finely chopped
- 2 tbsp / 20g red onion finely diced
- ⅓ cup extra virgin olive oil
- 1 - 2 tbsp lemon juice to taste
- 1 garlic clove minced
- ½ - 1 tsp flaked sea salt, to taste
- ⅓ tsp black pepper or to taste
- Prepare the cauliflower rice by placing the florets in a food processor and blitzing until it resembles a rice consistency.
- Make the dressing by mixing the olive oil, lemon juice, garlic, a pinch of salt and pepper in a small bowl.
- Add 1 tbsp of dressing to a non-stick frying pan. Sauté the cauliflower rice for about 5 - 6 minutes on a medium heat until tender. Allow to fully cool.
- Meanwhile, slice the cucumber in half and remove the seeds using a teaspoon. Dice.
- Add the tomato and cucumber to a mixing bowl. I chose not to take all the tomato seeds as this can make the cauliflower tabbouleh too wet.
- Add cooled cauliflower, parsley, mint and dressing to the bowl. Toss to combine, season to taste and serve.
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