I’ve recently fallen in love with the convenience of cauliflower rice in a bag. It’s located in a huge number of grocery stores now in both the fresh food and frozen section, which makes preparing keto meals easy on a tight schedule! I’ve been thinking up new ways to use cauliflower rice and I was so excited to try a vegan mock tabbouleh recipe that would stay low in carbs but bring that flavor that I miss from the customarily grain heavy dish. I’m so glad I did because this dish is easy and so fresh!
Traditional tabbouleh is made with fresh herbs, cooked grains, a healthy dose of olive oil and lemon juice, then seasoned with salt and pepper. This keto version keeps all of the bright and herbaceous flavor but uses grated or “riced” cauliflower to keep the carbs low and the fiber high. I also added some fun flavors and textures to bump of the fat without meat or dairy by utilizing creamy hunks of avocado and salty Kalamata olives that give it that perfect balance of crunchy, salty and savory.
Tabbouleh is one of those recipes that is even better as it marinates in it’s dressing so whip this salad up and serve it all week!
Yields 6 (1/2-cup) servings of Keto Cauliflower Tabbouleh
The Preparation
- 1 1/2 cups riced cauliflower
- 1/4 cup chopped red onion
- 1/4 cup diced red bell pepper
- 1/2 cup diced cucumber
- 12 large Kalamata Olives
- 1/4 cup lemon juice
- 1/4 cup olive oil
- Salt and Pepper, to taste
- 1 cup chopped parsley
- 1 cup chopped mint leaves
- 1/2 medium avocado, diced
- 1 ounce slivered almonds
The Execution
1. In a large bowl, combine the riced cauliflower, red onion, bell pepper, cucumber, and Kalamata olives.
2. Drizzle the veggies in the lemon juice and olive oil. Season with salt and pepper then stir to coat.
3. Fold in chopped parsley and mint.
4. Add diced avocado to the bowl and gently mix in.
5. Top with slivered almonds. Serve chilled.
This makes a total of 6 (½-cup) servings of Keto Cauliflower Tabbouleh. Each serving comes out to be 158.72 Calories, 14.52g Fat, 3.82g Net Carbs, and 2.47g Protein.
| Keto Cauliflower Tabbouleh | Calories | Fats(g) | Carbs(g) | Fiber(g) | Net Carbs(g) | Protein(g) | |
| 1 1/2 cups riced cauliflower | 38 | 0.4 | 7.5 | 3 | 4.5 | 2.9 | |
| 1/4 cup red onion, chopped | 25 | 0.1 | 5.7 | 0.8 | 4.9 | 0.8 | |
| 1/4 cup red bell pepper, diced | 9.5 | 0.1 | 2.3 | 0.4 | 1.9 | 0.3 | |
| 1/2 cup cucumber, diced | 7.8 | 0.1 | 1.9 | 0.3 | 1.6 | 0.3 | |
| 12 Kalamata Olives | 74 | 7.7 | 1.9 | 1 | 0.9 | 0.3 | |
| 1/4 cup lemon juice | 10 | 0 | 3.4 | 0.4 | 3 | 0.3 | |
| 1/4 cup olive oil | 477 | 54 | 0 | 0 | 0 | 0 | |
| 1 cup parsley, chopped | 22 | 0.5 | 3.8 | 2 | 1.8 | 1.8 | |
| 1 cup mint leaves, chopped | 11 | 0.2 | 2 | 1.6 | 0.4 | 0.8 | |
| 1/2 medium avocado, diced | 114 | 10 | 5.9 | 4.6 | 1.3 | 1.3 | |
| 1 ounce slivered almonds | 164 | 14 | 6.1 | 3.5 | 2.6 | 6 | |
| Totals | 952.3 | 87.1 | 40.5 | 17.6 | 22.9 | 14.8 | |
| Per Serving(/6) | 158.72 | 14.52 | 6.75 | 2.93 | 3.82 | 2.47 |
Keto Cauliflower Tabbouleh
Ingredients
- 1 ½ cups riced cauliflower
- ¼ cup chopped red onion
- ¼ cup diced red bell pepper
- ½ cup diced cucumber
- 12 large Kalamata Olives
- ¼ cup lemon juice
- ¼ cup olive oil
- Salt and Pepper to taste
- 1 cup chopped parsley
- 1 cup chopped mint leaves
- ½ medium avocado diced
- 1 ounce slivered almonds
Instructions
- In a large bowl, combine the riced cauliflower, red onion, bell pepper, cucumber and Kalamata olives.
- Drizzle the veggies in the lemon juice and olive oil. Season with salt and pepper and stir to coat.
- Fold in chopped parsley and mint.
- Add diced avocado to the bowl and gently mix in.
- Top with slivered almonds. Serve chilled.
