Cauliflower Tabouli

Tabbouleh? Tabouli? No matter how you slice it, dice it, or pronounce it, this salad adds a burst of freshness to any meal. What’s more, we slim down traditional tabouli with this recipe by swapping out bulgur or couscous for cauliflower. 

INGREDIENTS (serves 6):


  • 1 tsp olive oil
  • 1 medium head cauliflower, riced (~4 cups riced cauliflower)
  • ½ large cucumber, diced
  • 4 Roma tomatoes, seeded and diced
  • 4 green onions, thinly sliced
  • ¼ cup packed mint leaves, minced
  • 1 cup fresh parsley, minced


  • 1 tsp olive oil
  • Juice of 1 lemon
  • 1 clove garlic, finely minced
  • ½ tsp salt, or to taste
  • ¼-½ tsp black pepper, or to taste


  1. Place a large skillet over medium heat. Add 1 tsp olive oil. When oil starts to simmer, add the cauliflower rice and stir for 2-3 minutes.
  2. Remove from heat and continue to stir for a couple more minutes to help the moisture evaporate as the cauliflower cools.
  3. While cauliflower cools, prepare dressing by adding dressing ingredients to a blender and pulsing on high until well combined.
  4. Once cauliflower has cooled, place in large bowl with cucumber, tomatoes, onions, mint and parsley.
  5. Pour dressing over salad and stir to combine. Taste and adjust spices as needed. Serve immediately or refrigerate for 30 minutes to allow flavors to combine.
  6. Store in fridge, covered for up to 3 days.

Serves 6 – This is a Step 1 Approved Recipe. 


  • FOR JOURNALING ON THE F-FACTOR DIET: 0g carbohydrate, 3g fiber
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 50 calories, 2g protein, 7g carb, 3g fiber, 4g net carb, 0g sugar, 3g fat, 0g sat fat, 35mg sodium