Riced Cauliflower Tabbouleh

Last updated on December 17th, 2021

One of my favorite things to do of late is figure out what to do with frozen riced cauliflower. Someone (who was most assuredly not me) thought it was a good idea to buy a Costco-sized bag of the stuff, and it’s taking up 2/3rds of the the freezer. So today we’re making cauliflower rice tabbouleh.

Someone asked me not long ago, “So, does it have bulgur?” Generally speaking, Riced Cauliflower Tabbouleh is made with riced cauliflower and only riced cauliflower. For all of my wheat-loving fans out there – I’m sorry. This dish is also made with olive oil. And parsley. Also dill. And cucumber. Also tomato. And mint. also Lemon. So I get it, that makes this “not real tabbouleh”. If you’re the ‘real tabbouleh police’, I confess, I’m committing a huge crime here and you may not love this recipe. Otherwise, read on!

Tips & Tricks for making Riced Cauliflower Tabbouleh

The biggest tip I can make here is: if you’re going to use frozen riced cauliflower – as I did – be sure to thaw it out first under warm water and squeeze out as much of the excess water as you can. Use plenty of paper towels as this can get pretty messy. This makes cooking the riced cauliflower much easier. If you plan on using fresh cauliflower, then you’re all set.

In a large skillet over medium high flame, heat olive oil and add the riced cauliflower. Add in one teaspoon of the. salt. Cook until hot and tender, about five minutes, stirring often.

cauliflower rice tabbouleh

Spread the riced cauliflower onto a rimmed baking sheet. Cool.

allow cool on pan

In large bowl, stir 1/2 tsp salt, lemon zest and lemon juice. Add parsley, mint, dill, tomatoes, cucumbers and scallions.

cauliflower rice tabbouleh final mixing

Add riced cauliflower to mixture.

cauliflower rice tabbouleh

Stir until well combined, cover and let stand for one hour at room temperature.

cauliflower rice dish served with lemons

Serve with lemon wedges or more olive oil.

The best thing about this dish, is that it’s packed with flavor, easy to digest and easy to make.

Related Recipes

riced cauliflower tabbouleh

Cauliflower Rice Tabbouleh

Course: Lunch
Cuisine: Mediterranean
Keyword: cauliflower rice, gluten free, vegan
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 1 hour 15 minutes
Servings: 4 servings
Calories: 133kcal
This delicious light salad will tickle your taste buds and help you do something unique and creative with all of that riced cauliflower that you’re stuck with.
Print Recipe


  • 5 cups cauliflower, finely chopped or 20 oz. frozen riced cauliflower
  • 2 Tbsp Olive oil
  • 1 1/2 tsp salt
  • 2 large lemons, zested, juiced
  • 1/3 cup fresh parsley, chopped
  • 1/3 cup fresh dill, chopped
  • 1/3 cup fresh mint, chopped
  • 1 cup grape tomatoes, halved
  • 1 cup cucumber, chopped
  • 1/2 cup sliced scallions
  • Additional lemon wedges & olive oil


  • If using frozen cauliflower, thaw under warm water and dry as thoroughly as possible.
  • Heat riced cauliflower in large skillet in olive oil and 1 tsp salt for five minutes or until crisp yet tender (al dente)
  • Spread cauliflower on rimmed baking sheet to cool
  • Mix lemon zest, lemon juice, tomatoes, cucumber, scallions, 1/2 tsp salt, parsley, mint and dill together in a medium bowl.
  • Add cooled cauliflower and stir.
  • Cover and let stand at room temperature for one hour, stirring often.
  • Serve with lemon wedges and additional olive oil if necessary.


Calories: 133kcal | Carbohydrates: 14g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 943mg | Potassium: 844mg | Fiber: 6g | Sugar: 6g | Vitamin A: 1342IU | Vitamin C: 116mg | Calcium: 86mg | Iron: 2mg
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