Low Carb Keto Cauliflower Tabbouleh

I used to love tabbouleh—but let’s be honest, traditional bulgur wheat is a blood sugar spike wrapped in parsley. So I ditched the grains, played with cauliflower rice, and battled my way through a few soggy bowls before landing on this crisp, bright, totally satisfying version.

And nope, it’s not just a sad pile of wet herbs. This one holds up.

Why This One Works So Well

Most keto tabbouleh recipes go wrong one of two ways:

1. They don’t dry out the cauliflower rice enough, so you end up with herb soup.
2. They skimp on the lemon and olive oil, trying to be “diet” food, and it just tastes like lawn clippings.

Here’s what fixed it:

• Cooling the cauliflower rice completely before mixing—it’s a game-changer.
• Upping the lemon and EVOO just enough to make it feel like the real thing.
• A pop of hemp hearts for nutty crunch and bonus fats. Yes please.

What I Used (And Why It Worked)

• Cauliflower rice (225g / 1½ cups, cooked) – The base. Steam or microwave, then cool completely to avoid a watery mess.
• Roma tomatoes (225g / 1½ cups, finely diced) – Juicy, lower in sugar than cherry tomatoes, and perfect texture.
• Cucumber (225g / 1½ cups, finely diced) – Adds crunch and freshness without many carbs.
• Fresh mint (4 tbsp) – Gives that bright, clean flavor traditional tabbouleh needs.
• Curly parsley (1 cup packed) – Not optional. Flat-leaf works in a pinch, but curly gives the classic texture.
• Green onions (2, sliced) – Adds bite without overpowering.
• Hemp hearts (30g / ¼ cup) – Boosts fat and protein, plus the texture mimics the chew of bulgur.

For the dressing:

• Extra virgin olive oil (3 tbsp) – Carries flavor and keeps this keto-friendly with healthy fats.
• Lemon juice (3 tbsp) – Brightens the whole dish. Don’t skimp.
• Garlic powder (½ tsp) – A little goes a long way.
• Sea salt + black pepper – Adjust to taste, especially after chilling.

Keto Swaps That Actually Work

Want to make it your own? Here’s what works—and what doesn’t:

Swap	Does It Work?	Why (or Why Not)
Feta instead of hemp hearts	✅	Adds creaminess and tang. Just watch sodium.
Cilantro for mint	✅	Totally different flavor, but still good.
Coconut oil instead of EVOO	❌	Too strong and weirdly sweet here. Not recommended.
Frozen cauliflower rice	✅	Just make sure you drain and cool it completely.

What I Got Wrong

What Went Wrong	Why It Happens	How to Fix It
Salad turned to mush	Warm cauliflower rice releases steam and ruins texture	Let it cool completely before mixing
It tasted bland	Not enough salt/lemon or old herbs	Use fresh herbs and taste before serving
Herbs turned brown in fridge	Dressing was added too early	Mix just before chilling, not hours in advance

Step-by-Step: How I Make It

1. Cook and cool the cauliflower rice. I steam mine in a pan until tender, then spread it on a plate to cool for 10–15 minutes.
2. Chop everything fine – tomatoes, cucumber, parsley, mint, green onions.
3. Mix it all in a big bowl with the cooled cauliflower rice and hemp hearts.
4. Whisk the dressing – olive oil, lemon juice, garlic powder, salt, pepper.
5. Toss to coat, taste and tweak the seasoning.
6. Chill for 30 minutes (if you can wait). That rest time makes a difference.

Smart Moves I Always Use

• I portion this into 4 glass containers—1 cup each. Makes macro-tracking a breeze.
• If I’m using frozen cauliflower rice, I microwave it in a clean dish towel and squeeze out extra moisture.
• Sometimes I prep the herbs the day before and store them wrapped in a damp paper towel—keeps them perky.

Keeping It Keto-Friendly All Week

• Fridge: Keeps for 2–3 days in a sealed container.
• Don’t freeze it: The herbs and cukes turn to mush.
• Stir before serving: Dressing can settle at the bottom.

Can I Eat This on Keto? (Yes, Here’s Why)

Net carbs per serving: ~4g (depending on your veggies)

• No grains, no beans, no sneaky sugars
• Hemp hearts and EVOO bring the fats
• All real food, no weird binders or fillers

Want to lower the carbs even more? Use fewer tomatoes or skip the cucumber.

Nutrition Facts

Serving Size: 1 cup

Nutrient	Amount
Calories	138 kcal
Total Fat	11.1g
– Saturated Fat	4.7g
Cholesterol	0mg
Sodium	1248mg
Potassium	2547mg
Total Carbohydrates	6.4g
– Dietary Fiber	2.3g
– Sugars	2.6g
Net Carbs	4.1g
Protein	4.8g

Check out More Recipes:

• Low Carb Keto Shrimp Caesar Salad
• Low Carb Keto Avocado Tuna Salad
• Low Carb Keto Pesto Chicken Cauliflower Casserole