Low Carb Tabouli


Low Carb Tabouli

Cauliflower stands in for Bulgur Wheat in this delicious take on the traditional tabouli (tabbouleh) dish making a low carb, refreshing, cold salad, pita stuffer or side dish.

Course Salad
Cuisine Mediterranean
Keyword low carb
Prep Time 20 minutes
Total Time 20 minutes
Servings 12
Calories 82 kcal


  • 1 head Cauliflower riced
  • 1/2 medium Red Onion chopped fine
  • 2 large Tomatoes diced
  • 2 Lemons
  • 6 Tablespoons Olive Oil extra virgin
  • 1 bunch Mint chopped
  • 1 bunch Parsley chopped
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper


  1. Steam riced cauliflower.  Do not overcook.  Then put rice into a tea towel or cheesecloth and wring out excess moisture.  Put into bowl.

  2. Add chopped onion and chopped tomatoes to cauliflower rice.

  3. Squeeze lemons over rice mixture.

  4. Add olive oil to rice mixture.

  5. Add chopped mint, chopped parsley, salt and pepper to rice mixture.

  6. Mix all together and refrigerate at least an hour.

Recipe Notes

  • A medium-large Cauliflower head is what I generally use.   You can also get about two bags of frozen riced cauliflower to use.  Fresh always tastes best though.
  • I microwave steam fresh cauliflower in the microwave for 5 minutes.
  • How much is a bunch?  The fresh herb packages in the store that you buy in the produce section are generally a bunch.
  • I like more mint than this recipe calls for, but that is me.
  • I like curly parsley for this.  You know, the garnish kind.
  • OPTIONAL:  Chopped cucumber or minced garlic are nice additions to this as well.
  • Use as a stand alone salad, on top of salad leaves, in pita pockets or as a meal side dish.
  • Each serving is about 1/2 cup.
Nutrition Facts
Low Carb Tabouli
Amount Per Serving
Calories 82 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 211mg9%
Potassium 205mg6%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Iron 0.7mg4%
Calcium 22mg2%
Vitamin C 39.7mg48%
Vitamin A 450IU9%
Net Carbs 3g6%
* Percent Daily Values are based on a 2000 calorie diet.

My favorite gadget in the world right now is my microwave rice steamer!  I use it several times a week, but mostly for riced cauliflower!  5 minutes in my microwave (times might vary bacause of the power of the microwave) WITHOUT water and it is perfect! There are some nice one out there. Here are some useful links:




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