This Keto Tabouli with Cauliflower captures all the vibrant, zesty flavors of the traditional Middle Eastern salad without the high-carb bulgur wheat. By using finely riced cauliflower, you get a light and refreshing texture that perfectly mimics the original grain while keeping your net carbs impressively low. Every bite is packed with the cooling brightness of fresh mint and the earthy punch of flat-leaf parsley, all tied together by a simple, tangy lemon and olive oil dressing. It is a fantastic side dish for grilled meats or a standalone light lunch that feels incredibly nourishing and crisp, especially during the warmer months when you want something that won’t weigh you down.

One of the best things about this recipe is how easily you can customize it to suit your pantry or dietary preferences. If you want even more of a grainy texture, you can mix in a tablespoon of hemp hearts, or if you are looking to reduce the nightshades, feel free to swap the tomatoes for finely diced red bell peppers for a similar crunch and sweetness. While the recipe calls for raw cauliflower to maintain a firm bite, you can lightly sauté the cauliflower rice for two minutes and let it cool completely if you prefer a softer mouthfeel. Using a food processor to pulse the herbs and green onions ensures everything is perfectly uniform, allowing the dressing to coat every single leaf and floret for maximum flavor in every spoonful.

This salad is an excellent candidate for meal prep because the flavors actually improve as they sit and meld together in the refrigerator. You can store any leftovers in an airtight container for up to three days, though the vegetables may release a bit of moisture over time, so a quick stir before serving is recommended. Because of the high water content in the fresh cucumbers and tomatoes, this dish is not suitable for freezing, as it would lose its signature crunch upon thawing. If you are making this ahead of time, you might wait to add the final pinch of salt until right before serving to keep the vegetables as crisp as possible, ensuring a restaurant-quality experience right at your own kitchen table.

Yields 4 servings of Keto Tabouli with Cauliflower

The Preparation

2 cups fresh parsley
1 cup fresh mint
5 medium green onion
1 cup cauliflower rice
1 medium fresh tomatoes, finely diced
1/4 cup lemon juice
1/4 cup olive oil
salt and pepper, to taste
1/2 cup cucumber, diced

The Execution

1. Add your riced cauliflower to a large bowl.

Riced cauliflower in a white bowl surrounded by fresh parsley, mint, lemon, and green onion

2. Use a food processor to finely chop up the parsley, mint, and green onions. Scrape everything out onto the riced cauliflower.

Finely chopped parsley, mint, and green onion scraped over riced cauliflower in a white bowl

3. Add the chopped up cucumber and tomato. Top with the lemon juice, olive oil, salt and pepper.

Diced cucumber and tomato piled on chopped parsley and cauliflower rice in a white bowl

4. Mix the salad well, then serve.

Cauliflower tabouli tossed with tomato, cucumber, parsley, and crumbled feta in a white bowl

This makes a total of 4 servings of Keto Tabouli with Cauliflower. Each serving comes out to be 155 calories, 14g fats, 4.6g net carbs, and 2.3g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
2 cup fresh parsley	43	1	7.6	4	3.6	3.6
1 cup fresh mint	11	0.2	2	1.6	0.4	0.8
5 medium green onion	24	0.2	5.5	2	3.5	1.4
1 cup cauliflower rice	25	0.3	5	2	3	1.9
1 medium fresh tomatoes	22	0.3	4.8	1.5	3.3	1.1
1/4 cup lemon juice	10	0.1	3.4	0.4	3	0.3
1/4 cup olive oil	477	54	0	0	0	0
— salt and pepper	0	0	0	0	0	0
1/2 cup cucumber	8	0.1	1.9	0.3	1.6	0.3
Totals	620	55.9	30.2	11.7	18.5	9.3
Per Serving (/4)	155	14	7.5	2.9	4.6	2.3