Cauliflower Tabbouleh Salad
Updated Apr 16, 2026
Fresh Cauliflower Tabbouleh made without bulgur using grated cauliflower, parsley, mint, and tomatoes in lemon olive oil dressing.
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Cauliflower Tabbouleh RICE SALAD is so good!
I make cauliflower tabbouleh when I want all the flavor of the classic but don’t feel like cooking anything. It’s one of those swaps that sounds trendy, but it actually works and still feels like tabbouleh on the plate. Instead of bulgur, I grate the cauliflower until it looks like fine crumbs and toss it with olive oil and lemon right away so it softens slightly. Then it’s the usual parsley, tomatoes, green onions, and mint. Cauliflower tabbouleh is fresh, simple, and comes together fast, which is usually why I end up making it.
Happy Cooking!
– Yumna
Cauliflower Tabbouleh Salad Ingredients
- Cauliflower: I recommend using fresh, raw cauliflower, not frozen. You can either blend the cauliflower in a food processor or grate it on the large holes of a box grater. If you use a food processor, keep an eye on the cauliflower to make sure it becomes riced and grain-like (similar to couscous), but not mushy.
- For the dressing: After grating, mix in olive oil, lemon juice, salt, and pepper. The olive oil will be prominent, so use a high-quality one you love! Avocado oil works, but it won’t have as much flavor. If you really love the flavor of lemons, add the fresh zest of one lemon, too.
- Veggies: Just tomatoes and green onions. Make sure you chop both of them finely. I like to use Roma tomatoes because they’re nice and firm. And for the chopped green onions, I use just the green tops. You can save the white parts for another use, like making homemade vegetable stock!
- Fresh herbs: I use parsley and mint. Fresh herbs are important here because dried herbs aren’t as flavorful. Curly parsley is traditional, but you can also use flat-leaf. Just make sure you rinse and dry it very well to get rid of any dirt and debris.
How to Make Cauliflower Tabbouleh Salad
Cauliflower Tabbouleh Salad Recipe
Video
Ingredients
- ½ head cauliflower
- ¼ cup olive oil
- ¼ cup lemon juice
- ½ teaspoon salt
- ⅛ teaspoon black pepper
- 2 cups chopped parsley
- 2 Roma tomatoes finely chopped
- 2 green onions finely chopped
- 2 tablespoons finely chopped fresh mint
Instructions
- Using a box grater or food processor, grate half a head of cauliflower to yield about 2 cups. Transfer to a medium serving bowl.
- Add the olive oil, lemon juice, salt, and pepper. Stir to combine, then set aside while preparing the parsley, tomatoes, onions, and mint.
- Add the chopped parsley, tomatoes, green onions, and mint on top of the cauliflower and stir to combine. Serve immediately or refrigerate for a colder salad.
Equipment
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Recipe Variations
- Add a nutty crunch: Toasted pine nuts or toasted walnuts give the cauliflower tabbouleh salad extra flavor and texture.
- Bulk it up with more veggies: Roma tomatoes and green onions are classic. But try adding diced cucumbers or diced bell peppers for extra freshness and crunch.
- Give it a protein boost: Stir in ½ cup crumbled feta cheese or 1 cup of drained and rinsed chickpeas to make the salad even more filling!
Recipe Tips
- Wash and dry the parsley in advance. I recommend washing and drying the parsley a day or two in advance of chopping it. This gives it time to dry properly, so it doesn’t turn into a wet mess when you chop it.
- Roll your lemon. To get the most juice out of the fresh lemon, roll it on the counter first, applying pressure with the palm of your hand.
Serving Ideas
- Chicken: Grilled Chicken Kabobs, Grilled Lemon Chicken, Za’atar Chicken
- Fish: Oven Baked Cod, Grilled Shrimp, Lemon Pepper Salmon
- Meatless mains: Lentil Shepherd’s Pie, Feta Spaghetti Squash, Lentil Burgers
FAQs
Either! If you want to let it chill in the fridge, give it about 30 minutes so the flavors can meld together. Like all salads, this cauliflower tabbouleh salad tastes best right after tossing. Because of all the finely chopped ingredients, the salad starts to get soggy if it sits for more than 30 minutes.
Comments
I made this and follow the recipe and it was so good! My husband, kids and I loved it! will have this regularly now. Thank you! 🙏🏽
Yay! That’s amazing! You’re so welcome.
I loved this cauliflower tabbouleh salad. I’ve never ever rated another recipe. Made as written, will try steaming the cauliflower next time, just to taste the difference.
Thank you so much! That makes me so happy to hear!