Alternative to: Traditional Bulgur Tabbouleh or Couscous Salad
Craving tabbouleh but avoiding grains? Same.
So you’re trying to eat “cleaner,” or maybe you just don’t want to feel like you swallowed a sandbag after lunch. Totally fair. Traditional tabbouleh is delicious, but bulgur and couscous bring the carbs—and the nap.
Cauliflower Tabbouleh is here to save the day. It’s fresh, zippy, herb-packed, and—bonus—it won’t leave you bloated and questioning your life choices. It’s also sneakily easy to make, super meal-prep friendly, and holds its own at any picnic or potluck.
Also: It makes you feel like the type of person who buys fresh herbs on purpose. 🌿
Why This Recipe is Awesome
Let’s break it down:
- It’s grain-free but still feels legit. Cauliflower rice does an impressive impression of bulgur.
- Bright, fresh, and actually filling. You’re eating herbs, veggies, lemon, and olive oil. Your gut = happy camper.
- Meal-prep and fridge-friendly. Unlike lettuce, this doesn’t wilt into a sad puddle after 2 hours.
- Super customizable. Add chickpeas, feta, grilled chicken—whatever you’ve got lurking in the fridge.
- Perfect side dish, snack, or “I don’t feel like cooking” dinner. It multitasks better than most of us.
Ingredients You’ll Need
Simple, fresh stuff. No weird cauliflower sorcery here:
- 1 small head cauliflower – Riced (or grab a 12-oz bag of pre-riced cauliflower to be a hero).
- 1 cup chopped fresh parsley – Flat-leaf is best, but curly will do if you’re desperate.
- ½ cup chopped fresh mint – Trust me, this makes it taste authentically tabbouleh-ish.
- 1 cup diced cucumber – Persian or English cucumbers = less seeds, more crunch.
- 1 cup diced tomato – Roma tomatoes hold up nicely, but go with whatever looks good.
- ¼ cup finely chopped red onion or scallions – Your call, just keep it sharp.
- 3 tbsp olive oil – Good stuff makes a difference here.
- Juice of 1–2 lemons – Taste and adjust. We like it bright.
- Salt & pepper – Obviously.
Optional glow-ups:
- Crumbled feta
- Chopped olives
- Cooked chickpeas (not low-carb, but delicious)
- A pinch of cumin for a smoky twist
Step-by-Step Instructions
Let’s get fresh. 🌿
- Rice the cauliflower.
If using a fresh head, cut into florets and pulse in a food processor until you’ve got rice-sized bits. Don’t over-blitz unless you’re aiming for cauliflower dust. - Lightly steam or microwave.
You can use it raw, but giving it a quick 2–3 minute steam or microwave softens it just enough. Let it cool completely before mixing. Nobody wants warm salad. - Chop all the herbs and veggies.
This is where the magic happens. Go fine with the parsley and mint. Dice the cucumber and tomatoes so every bite gets a little of everything. - Toss it all together.
In a large bowl, mix the cooled cauliflower, herbs, cucumber, tomato, and onion. Drizzle with olive oil and lemon juice. Season generously with salt and pepper. - Let it chill (literally).
Cover and refrigerate for at least 30 minutes if you’ve got time. The flavors mingle, the cauliflower absorbs the lemon, and suddenly it tastes like tabbouleh from your favorite Mediterranean spot. - Taste and tweak.
Add more lemon, salt, or olive oil if it needs it. Everyone’s citrus tolerance is different.
Common Mistakes to Avoid
Avoid these and you’ll be golden (and grain-free):
- Over-processing the cauliflower. You want rice, not cauliflower mush. Go slow, pulse gently.
- Forgetting to cool the cauliflower. Hot cauliflower = wilted herbs and sad salad.
- Too much liquid. Tomatoes and cucumbers get juicy. If it looks watery, drain a bit before serving.
- Not enough seasoning. Cauliflower is a blank canvas. Don’t be shy with the salt and lemon.
Alternatives & Substitutions
Make it work for you:
- No mint? Add extra parsley, or try cilantro for a fun twist.
- Hate tomatoes? Use roasted red peppers instead for a sweet-savory punch.
- Low-FODMAP or onion-averse? Skip the red onion and add chopped chives or green onion tops.
- Want protein? Toss in grilled chicken, shrimp, or chickpeas (if carbs aren’t a deal-breaker).
- No fresh herbs? You can use dried, but honestly…just go to the store. It’s worth it.
FAQ (Frequently Asked Questions)
Can I use frozen cauliflower rice?
Yep! Just thaw and squeeze out the extra water. Give it a quick microwave if needed, then cool.
Do I have to cook the cauliflower?
Nope. Raw works fine too. Cooking just softens it a bit for a more authentic texture.
How long does this last in the fridge?
Up to 3–4 days. The lemon keeps it fresh, and it actually gets better on Day 2.
Can I make this vegan?
It already is! Unless you add feta or grilled chicken. Just keep those optional.
Is it gluten-free?
Absolutely. That’s the whole point—zero bulgur, all cauliflower.
Can I serve this warm?
It’s designed to be cold, but hey, you do you. Warm-ish works as a side with chicken or fish.
Final Thoughts
This Cauliflower Tabbouleh Refresh 🌿 is the kind of thing you’ll start making for the “healthy vibes” and then keep making because it’s straight-up delicious. Whether you’re dodging grains, carbs, or just want something that actually tastes like summer in a bowl—you’re covered.
Now go grab a lemon, chop those herbs, and feel like the fresh-food queen/king you are. 🥗✨ Bonus points if you eat it straight from the bowl while standing at the fridge.
Need more low-carb swaps like this? Just say the word—I’ve got plenty.