Skip the sad desk salad. This is the tabbouleh glow-up—crisp, herb-packed, lemon-bright, and secretly keto. We’re swapping bulgur for riced cauliflower, keeping the Lebanese soul intact while trimming the carbs to almost nothing.
It delivers massive flavor with minimal effort. Make a bowl once, and you’ll start craving parsley like it’s a personality trait.
Why You’ll Love This Recipe
- Big flavor, tiny carbs: You get all the classic lemon-garlic-parsley punch without the bulgur. Perfect for keto, low-carb, or anyone who prefers crunch to heaviness.
- Meal-prep friendly: Holds up beautifully in the fridge for a couple of days and tastes even better after a quick chill.
- Ridiculously fresh: Think herby, zesty, crisp, and cooling—exactly what you want with grilled meats or as a stand-alone lunch.
- Ready fast: With pre-riced cauliflower, you’re looking at 15–20 minutes, tops.
- Customizable: Swap herbs, add crunch, adjust lemon—this salad takes direction like a champ.
Ingredients Breakdown
- Cauliflower rice (3 cups, raw): The keto-friendly stand-in for bulgur.
Mild, absorbent, and adds clean crunch.
- Flat-leaf parsley (2 packed cups, finely chopped): The star. Don’t skimp; tabbouleh is an herb salad, not a cauliflower salad.
- Fresh mint (1/2 cup, finely chopped): Cooling brightness that keeps the flavors lively.
- Tomatoes (2 medium, firm, finely diced): Go for Roma or plum to keep things less watery.
- Scallions (4, thinly sliced): Gentle onion bite without overpowering the herbs.
- Extra-virgin olive oil (1/4 cup): Fruity richness that ties everything together.
- Fresh lemon juice (1/4–1/3 cup): That signature zing; adjust to taste depending on your lemon’s intensity.
- Garlic (1 small clove, grated or crushed): Subtle kick; don’t overdo it unless you plan to win the office vampire award.
- Kosher salt (1–1.5 tsp, to taste): Critical for drawing flavor out of the herbs and tomatoes.
- Black pepper (1/2 tsp): Adds a little warmth and balance.
- Optional boosters: Cucumber (1/2 cup, finely diced for extra crunch), sumac (1 tsp for tang), Aleppo pepper (1/2 tsp for mild heat), pomegranate seeds (a few for pop if not strict keto), feta (crumbled, if you want creamy saltiness).
Cooking Instructions
- Prep the cauliflower rice: If using raw cauliflower, pulse florets in a food processor to rice-size bits. Aim for small crumbs—not dust.
If using store-bought, make sure it’s fresh and not soggy.
- Dry it out slightly: Spread the cauliflower rice on a clean kitchen towel and squeeze gently to remove excess moisture. You want crisp, not mush.
- Chop the herbs like you mean it: Finely chop parsley and mint. Use a sharp knife and quick strokes—avoid bruising the leaves.
- Dice the tomatoes: Seed if juicy.
Finely dice and let them sit in a colander with a pinch of salt for 5 minutes to shed extra water.
- Slice the scallions: Thin rounds. Keep a bit of the green tops for color.
- Make the dressing: In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper. Taste.
It should be bright, a little garlicky, and well-seasoned.
- Combine: In a large bowl, add cauliflower rice, parsley, mint, tomatoes, and scallions. Pour over the dressing and toss thoroughly. Every bite should get herb-oil-lemon love.
- Rest and chill: Let it sit 10–15 minutes.
The flavors marry, the salt works, and you look patient. Optional: chill for 30 minutes for peak freshness.
- Adjust before serving: Taste and tweak—more lemon, salt, or olive oil if needed. If it feels flat, it needs acid or salt.
If it’s sharp, add a splash more oil.
- Serve: Spoon into a shallow bowl. Finish with a sprinkle of sumac or Aleppo pepper if you’re feeling fancy.
Keeping It Fresh
- Fridge life: Keeps 2–3 days in an airtight container. The herbs stay vivid if you dried the cauliflower and tomatoes well.
- Layer smart: For meal prep, store the dressing separately or add it just before serving to prevent sogginess—especially if your cauliflower was moist.
- Revive leftovers: Add a squeeze of lemon, a drizzle of olive oil, and a pinch of salt.
Boom—back to vibrant.
- Avoid freezing: Texture turns sad and watery. Not worth it.
What’s Great About This
- Keto without compromise: The flavors are authentically Lebanese, just minus the bulgur. You won’t miss it—promise.
- Micronutrient powerhouse: Parsley brings vitamin K and C; cauliflower adds fiber and antioxidants; olive oil supports satiety.
Your body will notice.
- Versatile side or main: Pairs with grilled chicken, lamb kofta, salmon, or halloumi. Or top with avocado and a jammy egg for a full meal.
- Fast and scalable: Double for a party; halve for a quick solo lunch. No drama.
Pitfalls to Watch Out For
- Watery salad syndrome: Not salting/draining tomatoes and not drying the cauliflower leads to puddles.
Don’t do it.
- Overprocessing cauliflower: If it turns mushy, you’ll miss the bulgur-like texture. Short pulses only.
- Heavy hand with garlic: One small clove is enough. This is a fresh salad, not a vampire slayer’s toolkit.
- Lazy chopping: Big herb chunks make it clunky.
Fine chop equals cohesive, elegant bites.
- Under-seasoning: Tabbouleh needs enough salt and lemon to sing. Bland equals boring—IMO the fastest way to waste great produce.
Mix It Up
- Spicy kick: Add Aleppo pepper or a pinch of red pepper flakes for gentle heat.
- Creamy tang: Crumble in feta or a dollop of labneh (if dairy fits your plan).
- Crunch factor: Toss in toasted pine nuts or slivered almonds. Killer texture.
- Protein boost: Top with grilled shrimp, shawarma-spiced chicken, or seared halloumi for a legit meal.
- Citrus twist: Swap part of the lemon with a splash of red wine vinegar or add lemon zest for extra zing.
- More herb action: Add dill or cilantro if you’re into cross-cultural friendships.
FYI, it’s delicious.
FAQ
Is cauliflower tabbouleh actually keto?
Yes. By replacing bulgur with cauliflower rice, the carbs drop significantly while keeping the flavors traditional. Watch add-ins like pomegranate or large amounts of tomatoes if you’re very strict.
Do I need to cook the cauliflower rice?
No.
Raw works best for crunch and freshness. If you prefer a softer bite, lightly steam for 1–2 minutes, cool completely, and squeeze dry before mixing.
Can I make this ahead for a party?
Absolutely. Chop herbs and veggies, mix the dry ingredients, and store the dressing separately.
Combine and season 30–60 minutes before serving for peak flavor.
What if I can’t find flat-leaf parsley?
Curly parsley works but has a different texture. Chop it extra fine and measure by packed volume to keep the ratio right.
How do I prevent bitterness from parsley?
Use fresh, vibrant bunches; avoid thick stems; and chop with a sharp knife to prevent bruising. Balanced lemon, salt, and olive oil round out any edge.
Can I skip the mint?
You can, but it adds classic Lebanese freshness.
If you must, increase parsley slightly and consider a pinch of sumac for brightness.
What meats pair best with this?
Grilled chicken thighs, lamb kofta, steak, salmon, or spiced shrimp. The salad’s acidity cuts richness beautifully.
How many servings does this make?
About 4 side servings or 2–3 as a main, depending on appetite and add-ins.
Final Thoughts
Keto Lebanese Cauliflower Tabbouleh is proof you don’t need grains to win at flavor. It’s zippy, herby, and satisfying without feeling heavy—or wrecking your macros.
Keep it sharp with lemon and salt, keep it crisp with proper drying, and don’t be shy with the parsley. Make it once and it’ll be your go-to, whether you’re eating clean or just chasing the freshest bite on the table.
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Andreas – Keto recipe creator who lost 40lbs and discovered his love for low-carb cooking. 300+ tested recipes | 5 years of keto experience | Real food for real people. No certifications, just results that taste amazing!