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My Cauliflower Tabbouleh Salad Is Fresh, Bright, And So Easy
Ingredients & Substitutions
How To Make Cauliflower Tabbouleh
My Recipe Tips
Cauliflower Tabbouleh Recipe card
Serving Ideas
Recipe Reviews

My Cauliflower Tabbouleh Salad Is Fresh, Bright, And So Easy

Maya holding a bowl of cauliflower tabbouleh.

This cauliflower tabbouleh brings all my favorite Mediterranean flavors into one fresh, easy dish. I just made a couple simple swaps from the classic version to lighten it up, but kept all the zippy flavor. Here’s why it’s worth making:

Light, bright, and veggie packed – Fresh parsley, mint, lemon, and crisp veggies bring the classic bright, herby flavors to this cauliflower tabbouleh salad, but my version is lighter, low carb, and gluten-free. I use a mix of riced cauliflower and hemp hearts instead of bulgur wheat, which adds extra veggies, healthy fats, and even some protein.
Quick and easy – You can throw this together in about 15 minutes, with common grocery store staples.
Make it ahead – It tastes even better after half an hour, and almost as good the next day!
Versatile – I make this cauliflower tabbouleh recipe for picnics, potlucks, weeknight dinners, and even workweek lunches. It goes with so many meals.

If you’re looking for a vibrant, fresh side salad that goes with everything, this one is a great change of pace from the usual leafy greens. Make it with me!

Cauliflower tabbouleh with parsley, tomatoes, cucumber, mint, and lemon dressing in a bowl.

“As a tabbouleh lover who’s both made it and ordered it often over the years (and even worked in a Lebanese restaurant that made it fresh!), I really am impressed with this recipe! The grated cauliflower and hemp hearts are brilliant. All the other flavors are still present in abundance, and it feels, smells, and tastes really close to the real thing.”

-Steffanie

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Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower tabbouleh recipe, what each one does, and substitution options. For measurements, see the recipe card.

2 Bulgur Swaps – A combination of cooked Cauliflower Rice and hemp hearts mimics the nutty, earthy, and chewy texture of the soaked bulgur wheat found in traditional tabbouleh recipes. I usually just cook a whole cauliflower head or bag of frozen cauli rice, and save the rest for another use (like my cauliflower hummus!).
Vegetables – A combination of tomatoes, cucumbers, and green onions for freshness and crunch. You can swap the scallions for a little finely diced red onion, but go light.
Herbs – The classics in this salad are fresh mint and curly parsley. Flat-leaf parsley works, too — I just like curly because it stays fresh in the fridge for longer.
Olive Oil – I always use extra virgin olive oil for this dish, because it fits the flavors best.
Lemon Juice – Brightens the whole salad and gives it that signature tangy bite. Bottled lemon juice works, but fresh really makes a difference.
Spices – Simply garlic powder, sea salt, and black pepper.

Labeled recipe ingredients: Cauliflower rice, Roma tomatoes, cucumber, fresh mint, curly parsley, green onions, hemp hearts, extra virgin olive oil, lemon juice, garlic powder, sea salt, and black pepper.

How To Make Cauliflower Tabbouleh

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.

Cook the cauliflower rice like this. Set aside to cool.
Chop the veggies & herbs. Finely chop the tomatoes, cucumber, mint, and parsley, and slice the green onions. Toss them all in a bowl.
Add the cooled cauliflower rice and hemp hearts. A.k.a. our bulgur wheat swaps!
Make the dressing. In a small bowl, whisk together the olive oil, lemon juice, garlic powder, salt, and pepper.
Bring it all together. Pour the dressing over the cauliflower tabbouleh and toss to coat. Adjust seasoning to your taste.

Whisking together salad dressing ingredients.

Finished cauliflower tabbouleh recipe tossed in a bowl, garnished with lemon slices and mint.

My Recipe Tips

Let the cauliflower cool completely before mixing it into the salad. Warm cauliflower can make it too soft and watery, instead of fresh and crisp.
Pat the cucumber and herbs dry. Too much moisture can water down the dressing.
Chop everything small. This salad is intended to have a fine texture, with a little bit of everything in each bite.
Use a very sharp knife or herb scissors for your herbs. If you go over them multiple times, they can bruise and even make the whole dish soggy.
If you have time, chill in the fridge. This is optional, but just half an hour helps the flavors develop. Cauliflower tabbouleh does start to get watery a few hours later, but within the first couple hours it’s perfect.
How to adjust the flavor: If it feels like something is missing, oftentimes it’s salt and/or pepper. I highly recommend adjusting to your taste right before serving. Also, sometimes an extra squeeze of lemon juice does the trick.