Cauliflower Rice Tabbouleh

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Cauliflower rice tabbouleh is a tasty spin on traditional tabbouleh and swaps bulgur with cauliflower rice. It’s a veggie-packed salad that’s gluten-free, paleo, light and healthy…with a lemon herb flavor.

(gluten-free, paleo, whole30) Cauliflower rice tabbouleh is a tasty spin on tabbouleh and swaps bulgur with cauliflower rice, making this lemon herb salad gluten-free and paleo-friendly.

You guys know I’m an avid traveler and I love food that reminds me of far off places in the world. Prior to my blogging career I was an executive for healthcare and biotech companies. And prior to that, I was an advisor to the UN, who lived in Kabul, Afghanistan for a year. I know, not exactly the job trajectory one would expect, right?

But during my time at the UN I had the privilege and joy of traveling throughout many Arabic countries. As you might guess, I also ate plenty of delicious Middle Eastern Food.

Cauliflower Rice Tabbouleh Recipe Video

While this recipe is easy to make, it always helps to watch a quick video. Give it a watch below! 

A New Spin on Tabbouleh

If you’ve ever been to a Lebanese restaurant, odds are you’ve had some amazing tabbouleh. And if you haven’t, you might wondering what exactly is tabbouleh? Well, quite simply, it’s a lemony herb salad. Lots (and lots) of fresh parsley and lemon juice really play the staring role.

I haven’t yet traveled Lebanon (it’s on my list), but I have had some amazing tabbouleh in Egypt and Dubai. After hummus, tabbouleh is probably one of the most famous dishes that we know and enjoy from the Levant/Eastern Mediterranean region.

(gluten-free, paleo, whole30) Cauliflower rice tabbouleh is a tasty spin on tabbouleh and swaps bulgur with cauliflower rice, making this lemon herb salad gluten-free and paleo-friendly.

(gluten-free, paleo, whole30) Cauliflower rice tabbouleh is a tasty spin on tabbouleh and swaps bulgur with cauliflower rice, making this lemon herb salad gluten-free and paleo-friendly. Cauliflower Rice Tabbouleh

Traditionally, tabbouleh includes bulgur, which, as you might imagine is not gluten-free. So today we’re swapping the bulgur out for my favorite grain-free substitute – cauliflower rice. When it comes to sneaking more veggies into a meal, my love for cauliflower rice is right up there with my love for zucchini noodles. It’s so incredibly versatile.

I’ve shown you how to make cauliflower rice before. But this recipe keeps things super simple because we’re not even cooking the cauliflower rice this time. Yep, we’re keeping it raw. If you want to make life ridiculously easy, you could even use store-bought cauliflower rice. Then, it just a matter of tossing everything together.

(gluten-free, paleo, whole30) Cauliflower rice tabbouleh is a tasty spin on tabbouleh and swaps bulgur with cauliflower rice, making this lemon herb salad gluten-free and paleo-friendly.

(gluten-free, paleo, whole30) Cauliflower rice tabbouleh is a tasty spin on tabbouleh and swaps bulgur with cauliflower rice, making this lemon herb salad gluten-free and paleo-friendly.

(gluten-free, paleo, whole30) Cauliflower rice tabbouleh is a tasty spin on tabbouleh and swaps bulgur with cauliflower rice, making this lemon herb salad gluten-free and paleo-friendly.

Use the Freshest Herbs in Cauliflower Tabbouleh

Now, given that parsley plays such an important role in this recipe, it should go without saying that you should use the freshest flat-leaf, organic parsley that you can find. This recipe is seriously like eating from your herb garden, so splurge on quality ingredients here. That goes for the tomatoes, cucumber, scallions and mint as well.

Watch the video above to see how quickly this cauliflower rice tabbouleh recipe comes together. But I think you guys are really gonna love it. Simple, fresh and veggie-packed. It’s my healthy, gluten-free and paleo-friendly spin on the traditional tabbouleh. With the simplest instructions I think of any recipe on this website (see for yourself below).

More Cauliflower Rice Recipes

And you might enjoy more healthy salads, including my Lentil SaladCucumber Salad, BLT Salad, Cobb Salad and Zucchini Noodle Caprese.

(gluten-free, paleo, whole30) Cauliflower rice tabbouleh is a tasty spin on tabbouleh and swaps bulgur with cauliflower rice, making this lemon herb salad gluten-free and paleo-friendly.

(gluten-free, paleo, whole30) Cauliflower rice tabbouleh is a tasty spin on tabbouleh and swaps bulgur with cauliflower rice, making this lemon herb salad gluten-free and paleo-friendly.

Cauliflower Rice Tabbouleh

5 from 22 votes
Prep: 20 minutes
Total: 20 minutes
Servings: 4 servings
Author: Lisa Bryan

Description

Cauliflower rice tabbouleh is a delicious, lemony herb salad that uses cauliflower rice to replace the grain in traditional tabbouleh. Watch my video above to see how easy it is to make!

Video

Ingredients 
 

  • 1/2 medium head of cauliflower, riced (approx 4 cups)
  • 8 ounces cherry tomatoes, quartered
  • 1/2 cucumber, finely diced
  • 4 scallions, green onions, finely sliced
  • 2 cups fresh parsley, roughly chopped (approx 2 large bunches)
  • 1/3 cup fresh mint leaves, roughly chopped
  • 2 lemons, zested and juiced
  • 1/4 cup olive oil
  • salt, to taste

Instructions 

  • Add all of the ingredients to a bowl and stir to combine.

Lisa's Tips

  • You can easily make cauliflower rice at home - just watch my video on how to make cauliflower rice. Or you can use store-bought cauliflower rice. Either works fine.

Nutrition

Serving: 1/4 of recipe | Calories: 184kcal | Carbohydrates: 15g | Protein: 3g | Fat: 14g | Saturated Fat: 1g | Sodium: 49mg | Potassium: 684mg | Fiber: 5g | Sugar: 5g | Vitamin A: 3110IU | Vitamin C: 120.7mg | Calcium: 101mg | Iron: 3.4mg
Course: Salad
Cuisine: Mediterranean, Middle Eastern
Keyword: cauliflower rice recipes, Cauliflower Rice Tabbouleh, Cauliflower Tabbouleh Salad
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating




67 Comments

  1. So fresh and vibrant!
    This recipe is fabulous and everyone in the family loved it. Cauliflower is actually kinda magic in how it does not assert itself here—- the bright lemony herbs are the star.

    I used frozen, pre-riced cauliflower from Costco. Simply popped in microwave for about 3 minutes to only thaw it. Followed everything else as you suggest.
    I served some fresh crumbled feta on the side to sprinkle on top as desired.

    I will be making this more, perfect for summer!
    Thank you Lisa!5 stars

    1. So happy you loved the recipe, Robin! And that’s great you were able to make it even easier with the pre-riced cauliflower. Enjoy!

  2. I avoid nightshades so I used chopped artichokes (canned) in place of the tomatoes. Worked great as a substitute. Great dish.5 stars

  3. would this keep for a week in the fridge? I usually make your salads to take to work each day and this looks like a good addition

  4. Made this for lunch with your Greek Chicken Souvlaki (I know, again?-just love this chicken). Phenomenal flavor!! Came together so easily. Loved it!! 5 stars

  5. Yum! Such a yummy salad! I added some drained garbanzo beans, feta and some coarsely chopped pistachios – so good! This will be on my summer lunch rotation!5 stars

    1. For this recipe the cauliflower is raw, but you could also pre-cook it for a softer texture if you’d like!

  6. This was PERFECT!  Best tabbouleh I’ve ever had. You don’t miss the grains and the fresh cauliflower rice was light, crunchy and a great texture add. Thanks for the tip on using grater on food processor. Made short work of ricing. 5 stars

  7. It seems from the cauliflower Tabbouleh video that the herbs (parsely , mint ), green onions and cauliflower are not washed. Shouldn’t we be washing them before using ?5 stars

  8. Cauliflower has become a hero of my Keto diet , and this one is a healthy and tasty change for me . Very excited to try this one.

  9. I wanted to test this recipe because my daughter suffers from celiac disease and she liked tabouleh in past times but she has not been eating this for years. I actually would like to surprize her with it when she comes to visit me. I was wondering if I would like raw cauliflower but this was just a perfect meal for me. If you like, you can add some roasted almonds or other nuts on top and then it is even more perfect. At least for me. 😊 I think my daughter will love it as well. Thank you, Lisa! I like all your videos, your ideas, your recipes, your personal story and authenticity!5 stars

  10. Your Cauliflower rice tabbouleh recipe is mind-blowing! My friend and I enjoyed it for lunch yesterday. We both loved it so much that we have decided to include it in our weekly menu! Thank you for sharing the recipe! :)5 stars

  11. Your Cauliflower rice tabbouleh recipe was excellent. I enjoyed it for lunch the next day as well. I shared a bite with a co-worker who insisted I send her your recipe so she could make it. I will be making this again soon.5 stars

  12. I made this to serve with dinner last night and everyone loved it! It will definitely be a go-to dish in our house from now on!5 stars

  13. I love tabbouleh so much! Never thought of making it with cauliflower rice, definitely going to give it a go!!5 stars

    1. Hi Chris – I have a feeling you’re going to love this one if you like traditional tabbouleh!

  14. This sounds great! Can’t wait to try it as I’m a huge tabbouli fan. I’ve been making it with quinoa since we’ve been trying to cut back on grains. Using cauliflower sounds even more healthy. I have a question, though, do you cook the cauliflower with onions before adding to the salad? Or do you just grate it and add it raw? Thanks!

    1. Hi Beth – I keep the cauliflower raw for this salad :) You can watch the video in the post to get a visual idea of how to make this recipe!

    1. Hi Janna – I’m glad you enjoyed this cauliflower rice recipe :) Be sure to take a peek at a few of my other cauliflower recipes as well. I know you will love!

  15. Love your site and recipes!! I can’t do lemons due to a food sensitivity. Do you think Apple Cider Vinegar would work well as a substitute??

    1. Thanks Carla! Yes, that could work. Or limes (if you don’t have a sensitivity to those). :)

  16. Perfect accompaniment to the Dijon salmon.  Well worth chopping the cauliflower into tiny pieces since my blender decided to call it a day yesterday ? refreshing and tangy and so more-ish!  I can see myself not using bulgar wheat for tabbouleh anymore.  5 stars

  17. This looks like such a good dish to bring to a picnic or potluck. In fact, we have a community concert in the park tomorrow night that I might just have to make this for…

    1. Definitely a great salad for a picnic or outdoor event. And a community concert sounds like a blast! Hope you like it Michele! :) x

  18. This dish is so delicious. And, what isn’t less import, it looks so nice, colorful, and attractive.

  19. It’s beautiful! Love the idea of using cauliflower rice instead of bulgur and I LOVE all the parsley in there. Perfect summer side!

    1. Thanks so much! And parsley has so many health benefits of it’s own. It’s definitely a salad worth trying. :) x

  20. This is so healthy and beautiful! I need to be eating more of this and less of the indulgent stuff… My bathing suit will thank me.

    1. I hear ya – especially this time of year! ;) It’s always nice to lighten things up with a healthy salad.

  21. I am yet to taste cauliflower rice, this sounds delicious and filling one . You are lucky to opportunity to travel

    1. Cauliflower rice is the best, especially if you’re looking for a grain substitute or wanting to go low-carb. :)

  22. What an incredible opportunity to travel so much! I bet you have some stories to tell. This recipe looks delicious too!

    1. Thanks Liz! Yeah, it’s not the typical career path, but it’s sure been eventful and exciting. ;) x