Home » Recipes » Keto Cauliflower Tabbouleh

Keto Cauliflower Tabbouleh

by Sophie

Keto Cauliflower tabbouleh recipe is not my invention, but an experiment that I did to recreate my favorite middle eastern tabbouleh. Just like the original dish, my cauliflower hemp tabbouleh is grainy, light and very very delicious. 

And it’s Keto + plant-based. That means no oil, and low in carb. Plus some protein – thanks to hemp seeds and nuts. 

Cauliflower rice is very versatile. This riced veggie can be used in making flavored rice, dips, and salads like this one. Some of other inspirations from the blog are:

And, here is how to make Instant pot cauliflower rice.

What is Tabbouleh?

Tabbouleh, if you don’t know, is a dish from the middle eastern province. Traditionally, wheat or broken wheat is used to make this hearty salad. Here I have a moong bean tabbouleh salad.

Waffle Tabbouleh Salad

But due to its high-carb content, tabbouleh is not Keto friendly. Therefore, I created this keto cauliflower tabbouleh. If you don’t know how to do cauliflower rice, here is a detailed recipe post. Again, it’s super easy to make cauliflower rice at home. But if you choose not to make your own, just use store-bought cauliflower rice for this recipe. 

How to make keto cauliflower tabbouleh?

Ingredients for keto cauliflower tabbouleh:

  • To make cauliflower hemp tabbouleh, you will need 2 cups of cauliflower rice, 1 cup chopped cucumber, 1/2 cup chopped parsley, 1/4 cup chopped cilantro, 1 tomato diced(1/2 cup), 1 small red onion diced, 1/2 to 1/4 cup hemp seeds, roasted nuts of choice(I used 2 tbsp roasted almonds and walnuts), 1/2 cup chopped berries or olive.
  • For the dressing, 1/4 cup grape wine vinegar, 2 tbsp lemon juice, salt to taste and 1/2 tsp of stevia, 2 tbsp water 
  • To garnish – capers, olives, and cilantro 

Method to Make Keto Cauliflower Tabbouleh:

  • In a large bowl add all the ingredients listed under salad ingredients. Mix well.
  • Now mix together all dressing ingredients and strain. Keep in a salad decanter or jar.
  • Pour dressing over the salad and mix well, give a good toss and serve immediately. 
  • If you want to freeze or refrigerate the salad, don’t add the dressing. Always add the dressing right before serving.
  • Enjoy
Keto cauliflower tabbouleh ingredients, easy to follow process and a video recipe

Keto Cauliflower Tabbouleh

Easy Keto cauliflower tabbouleh with cauliflower rice and hemp seeds and oil-free dressing. Here I have an easy to follow process and a video recipe.
5 from 16 votes
Print Pin Rate
Course: Appetizer, Salad
Cuisine: American, Mediterranean
Keyword: cauliflower tabbouleh, easy keto salad, keto cauliflower recipe, keto tabbouleh, plantbased recipe
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 5 minutes
Servings: 6
Calories: 120kcal
Author: Sophie

Ingredients

  • 2 cups Cauliflower rice
  • 1/4 -1/2 cup Hemp seeds
  • 1 cup diced cucumber
  • 1/2 cup diced tomatoes
  • 1 small onion chopped
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped cilantro
  • 2 tbsp roasted nuts of choice (I used almonds and walnuts)
  • 1/2 cup chopped berries

Dressing

  • 1/4 cup Grape wine vinegar
  • 2 tbsp Lemon juice
  • 1/2 tsp Stevia
  • 2 tbsp water
  • Salt to taste

To Garnish

  • Capers, olives and cilantro

Instructions

Keto cauliflower tabbouleh recipe

  • In a large bowl add all the ingredients listed under salad ingredients.
    Keto cauliflower tabbouleh ingredients, easy to follow process and a video recipe
  • Mix well.
  • Now mix together all dressing ingredients and strain. Keep in a salad decanter or jar.
  • Pour dressing over the salad and mix well, give a good toss and serve immediately. 
    Keto cauliflower tabbouleh ingredients, easy to follow process and a video recipe
  • Enjoy! 
    easy keto cauliflower tabbouleh

Video

Notes

  • If you want to freeze or refrigerate the salad, don’t add the dressing.
  • Always add the dressing right before serving.

Nutrition

Serving: 220g | Calories: 120kcal | Carbohydrates: 9g | Protein: 6.28g | Fat: 3g | Sodium: 125mg | Fiber: 3g

Want to pin this recipe? Click here to Pinit!

Keto cauliflower tabbouleh ingredients, easy to follow process and a video recipe

What is cauliflower rice?

Cauliflower rice is processed or minced cauliflower florets (raw or steamed) until they appear like small grains of rice or couscous. This is often used in a variety of recipes. 

How do you make cauliflower rice?

You can either make cauliflower rice in food processor, box grater or in the instant pot. Cut open a cauliflower head and cut small florets. Process in a food processor for 1 minute or more till the mixture looks like rice grains. Squeeze out excess moisture and use the riced cauliflower as it is or in different recipes. 

Is tabbouleh healthy?

Whether it is the real tabbouleh or my cauliflower-hemp version, this is a very healthy and fiber-rich salad. It’s just 120 calories for my cauliflower hemp tabbouleh. 

Can diabetics eat tabbouleh?

Absolutely. This cauliflower hemp seed tabbouleh is low in carb, rich in fiber and offer a good amount of protein. Therefore, it is healthy for a low-carb, Keto or diabetic diet. However, it is always advised to consult with your physician before adding a new dish to your diet. 

Do you eat tabbouleh hot or cold?

Tabbouleh is usually served at room temperature – neither chilled nor warm. However, people in the Middle East also make and serve warm tabbouleh too. My cauliflower tabbouleh recipe, however, tastes great when served fresh and cold.

Want to pin this recipe? Click here to Pinit!

You may also like

17 comments

cheflolaskitchen July 30, 2019 - 11:30 am

5 stars
Such a perfect healthy combo!

Reply
Mary Bostow July 30, 2019 - 11:53 am

5 stars
I really like the idea of this, all the herbs in the tabbouleh will be so nice with the cauliflower.

Reply
Dannii July 30, 2019 - 12:10 pm

5 stars
This is a great low carb version of one of my favourite salads. Yum.

Reply
kim July 30, 2019 - 12:29 pm

5 stars
Love all of the flavors in this and how colorful it is! I’ll be making this one again and again!

Reply
Andrea Metlika July 30, 2019 - 12:46 pm

5 stars
This looks AWESOME!! All of these flavors together sound so good. Perfect for these hot summer days.

Reply
Vidya Narayan July 30, 2019 - 11:10 pm

5 stars
I am a big fan of Tabbouleh. It is fresh, can be made with a variety of ingredients available at home. Your vegan & Keto version, particularly with Cauliflower is a must try now!

Reply
Kelly Anthony July 31, 2019 - 6:52 am

5 stars
What a great way to make one of my favorite salads low carb. This keto cauliflower tabbouleh salad is beautiful in color and delicious in flavor!

Reply
Stine Mari July 31, 2019 - 12:12 pm

5 stars
I love tabbouleh! I’ve usually made it with quinoa, but it’s really interesting to see how you ketofied the recipe. It looks great.

Reply
Cathleen @ A Taste of Madness July 31, 2019 - 1:22 pm

5 stars
I keep hearing about how versatile cauliflower is, and yet I never cook with it!! This needs to change because this looks amazing!!

Reply
Erika August 2, 2019 - 10:15 am

5 stars
What a beautiful dish. I love all the gorgeous vibrant colors.

Reply
Sophie August 2, 2019 - 3:29 pm

Thank you so much, Erika.

Reply
Dee August 2, 2019 - 12:36 pm

5 stars
What a fun version of the traditional Tabbouleh, the fruits are so vibrant and refreshing! This is the perfect summer salad!

Reply
Sophie August 2, 2019 - 3:32 pm

Thank you so much Dee.

Reply
April August 3, 2019 - 6:35 am

5 stars
I love this tabbouleh. Delicious, easy to make and such a great recipe to make. One of my favorite Middle Eastern recipes in fact!

Reply
Jenni LeBaron August 3, 2019 - 7:36 pm

5 stars
YUM! We love making cauliflower tabbouleh, but I’ve never added fresh berries to mine. The strawberries are a brilliant addition and I can’t wait to add them to a future batch!

Reply
Jacqueline Debono August 5, 2019 - 9:38 am

5 stars
What a delicious way to serve cauliflower rice. I still haven’t made it myself but this recipe has inspired me to give it a try!

Reply
Elizabeth O August 6, 2019 - 8:40 pm

This looks delicious and something i can try at home.

Reply

Leave a Comment

* By using this form you agree with the storage and handling of your data by this website.

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. I Agree Read More