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Low Carb Cauliflower Tabouli

January 5, 2019
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Need a quick and easy to prepare low carb side dish? this keto Cauliflower Tabouli is packed with fresh herbs and flavors that will make everyone forget about the high carb traditional recipe.

This KETOFIED Version of Cauliflower Tabouli Salad is a refreshing middle eastern vegetarian salad that is absolutely delicious. Traditionally made with bulgur wheat, substituting cauliflower dramatically reduces the carbs but maintains the texture. I also add hemp seeds to give the tabouli added texture as well as adding fiber to the salad.

If you’re looking to recreate your Nona’s traditional tabouli Recipe just stop reading right now. If you’re looking for a gluten free healthy twist on tabouli then you’ve come to the right place. This Cauliflower Tabouli Salad is loaded with fresh veggies and chopped herbs making this a light refreshing salad that goes great with all sorts of grilled meats and seafood. Fresh squeezed lemon gives the fresh veggies a nice acidic balance.

Diced, Chopped and Grated.

There is nothing complicated about this recipe in fact it’s quite simple but it can take a little time to put together. It’s a great exercise to practice knife skills finely dicing the vegetables into uniform pieces. If that doesn’t appeal to you then you have some options. A food processor does a fine job chopping everything up, just don’t overfill the bowl and pulse just long enough to chop the veggies evenly into the desired size. Otherwise you can over chop and end up with a soupy watery mess. You can also just use a classic box grater and put in a little elbow grease. I do recommend hand chopping the herbs and scallions

Cauliflower Tabouli Salad

This is a recipe I’ve had on my list for a while but wanted to wait until my herb garden was in full gear. You could make this dish with dried herbs technically but you would be doing yourself a disservice. The fresh mint, dill and parsley give this dish it’s vibrant flavor and color along with the fresh squeezed lemon. This is a fantastic side dish that can be served with so many different protiens like pork, chicken and lamb. Though you can prepare this recipe anytime of year I tend to make tabouli in the spring and summer months.

Tabouli is traditionally made with cracked bulgar wheat and some modern versions use quinoa or couscous. This cauliflower version uses hemp hearts to add a toothsome texture similar to grain. You can eat this dish right away, I recommend you let it marinade for a few hours to let flavors and texture really have a chance to combine.

More Keto Cauliflower Recipes

Cauliflower Tabouli Salad Keto

Cauliflower Tabouli Salad

5 from 3 votes
Print Pin Rate
Course: Salad, Side Dish
Cuisine: Mediterranean, Vegetarian
Diet: Gluten Free
Keyword: cauliflower, salad, Side dish, Tabouli
Prep Time: 20 minutes
1 hour
Servings: 14
Calories: 80kcal
Author: Culinary Lion


  • 3 cup Grated Cauliflower
  • 1/2 cup Diced Tomatoes
  • 5 cloves minced garlic
  • 1 cup Diced Seedless Cucumber
  • 1 cup Diced Zucchini
  • 1 cup Chopped Parsley
  • 1/4 cup Chopped Mint
  • 1/2 cup Sliced Scallions
  • 1/4 cup Diced Red Bell Peppers
  • 1/4 cup Diced Radishes
  • 2 Juice and zest of 1 lemon
  • ¼ cup Hemp Hearts
  • 1/3 cup Olive Oil
  • 2 tbsp Fresh Dill
  • 1 tsp Real Salt


  • Chop fresh herbs and scallions, Finely dice Cucumbers, Zucchini, Tomatoes, Bell Peppers, Radishes and Garlic
  • Use a food processor or box grater to grate fresh cauliflower. Combine all the veggies together in a large bowl then add hemp hearts, fresh lemon juice, Olive oil and salt. Combine all ingredients and let marinate for 1 hour before serving.


Serving Size About 1/2 Cup


Calories: 80kcal | Carbohydrates: 5g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Sodium: 178mg | Potassium: 176mg | Fiber: 1g | Sugar: 2g | Vitamin A: 534IU | Vitamin C: 30mg | Calcium: 29mg | Iron: 1mg

Nutrition Facts
Cauliflower Tabouli Salad
Amount Per Serving
Calories 80 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 178mg8%
Potassium 176mg5%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 2g2%
Protein 2g4%
Vitamin A 534IU11%
Vitamin C 30mg36%
Calcium 29mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

This recipe for Cauliflower Tabouli Salad contains affiliate links. I receive income from qualifying purchases.

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Recipe Rating

5 comments on “Low Carb Cauliflower Tabouli”

  1. 5 stars
    When I was a kid this was one of my favorite sides my parents would make. Made this last night too go with some grilled red snapper. It was amazing. The salad is so light and refreshing.

      1. That recipe is tough to give the reader an exact amount of crackers because everyone cuts them to a different size. the recipe has 8 serving so I normally just wiegh out 8 even bags for a portion size. My best guess would be between 6-10 chips per serving.

  2. 5 stars
    This was fabulous! Very tasty and fresh. The only thing I didn't have were the radiahes, but it was wonderful without. It also inspires me to try it with anise. I think the flavor of fresh anise or fennel chopped with all the other ingredients with mint and basil would be a unique Italian salad.

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