Cauliflower Tabbouleh (Keto & GF)
You say tabouli, I say tabbouleh! This Cauliflower Tabbouleh is based on the traditional Middle Eastern salad recipe but uses cauliflower rice instead of bulgur for a keto and grain-free alternative. Loaded with veggies, ready in 20 minutes, and perfect for those following low-carb, Whole30, vegan, gluten-free and/or raw diets!
- Vegetables – cauliflower, red onion, green onion, cucumber, tomatoes
- Herbs – parsley, mint
- Dressing – olive oil, lemon, garlic, apple cider vinegar, red pepper flakes, salt
What kind of parsley is used in tabbouleh?
Some may say either curly or flat-leaf (also known as Italian) parsley is OK to use in tabbouleh. But, in my opinion, there is only one right answer here and that’s curly-leaf parsley. Using curly-leaf will give you a perfectly fluffy tabbouleh with good volume, which you can’t quite achieve with flat-leaf parsley. If you prefer the taste of flat-leaf, try using half and half in this recipe.
From start to finish, this cauliflower tabbouleh only takes about 20 minutes to prepare. The first step is to rice half a head of cauliflower, either in a food processor or by using a cheese grater. You should end up with three to four cups of riced cauliflower. You can use the riced cauliflower as-is, but I prefer to pop it in the microwave for a few minutes to slightly soften it. Be careful not to overdo it, though. You want the cauliflower to maintain some crunch.
While the cauliflower is cooling, whisk the dressing in a small bowl. Once the cauliflower has completely cooled, add the onions, parsley, mint, cucumber and tomatoes to the large bowl. Pour the dressing over top and mix well. Serve the cauliflower tabbouleh immediately, or pop it in the fridge for later!
Modifications for a paleo diet
Cauliflower tabbouleh aligns with several different diets including keto, gluten-free, grain-free, Whole30, raw, vegetarian and vegan.
However, if you follow a paleo diet, you can easily adapt this recipe to meet your needs! Simply omit the tomatoes or replace them with kalamata olives for a deliciously salty addition.
People typically serve tabbouleh as a side salad or light appetizer. Use it as a base and top with my Keto Falafel or serve with low-carb crackers or pita bread alongside my Roasted Beet and Walnut Dip and Olive Tapenade.
Is tabbouleh eaten hot or cold?
While you can enjoy tabbouleh hot, at room temperature, or cold, it is most often served cold. Since this tabbouleh is made with cauliflower, I don’t recommend heating it up. Heating this tabbouleh will cause the cauliflower to cook and could result in a soggy dish. Instead, enjoy immediately after making, or straight from the fridge, for a crisp and refreshing salad!
It’s best to enjoy this cauliflower tabbouleh within two to three days, but you can store it in an airtight container in the fridge for up to a week. I don’t recommend freezing cauliflower tabbouleh because the texture will change when thawed and will become too soggy.
If you’re in need of other no-cook salad ideas, try my Cucumber Tomato Feta Salad or my Creamy Cucumber Dill Salad.
If you make this Cauliflower Tabbouleh, please rate it and add your comments below. And tag @thebespokebites in your photos and videos on Instagram and Facebook for a chance to be featured!
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Cauliflower Tabbouleh (Keto & GF)
- 1/4 cup olive oil
- 1 teaspoon salt
- 1 garlic clove, minced
- 1 teaspoon lemon zest
- 1 teaspoon apple cider vinegar
- 2 tablespoons lemon juice, freshly squeezed
- 1/4 teaspoon red pepper flakes
- 1/2 head cauliflower, riced
- 1/2 cup diced red onion; about 1/2 an onion
- 2 cups freshly chopped parsley
- 1/2 cup freshly chopped mint
- 3 green onions, chopped; about 1/4 cup
- 1 cup chopped cucumber; about half a medium cucumber
- 1 cup halved or quartered cherry tomatoes
- Place riced cauliflower in a large microwave safe bowl and cover with a towel. Microwave for 3 minutes on high. Remove, uncover, and set aside to cool completely.
- Add the dressing ingredients to a small bowl and whisk together.
- Add the red onion, parsley, mint, green onions, cucumber and tomatoes to the large bowl with the cauliflower once it has cooled. Pour the dressing over top and stir everything until combined.