Cauliflower Rice Tabbouleh with Cucumber and Mint

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A refreshing twist on traditional tabbouleh using cauliflower rice, fresh cucumber, tomatoes, and mint for a light keto salad bursting with flavor. This mediterranean-inspired keto (vegetarian, low carb) ready in about 20 minutes pairs quartered cherry tomatoes, medium, diced cucumber, finely chopped fresh parsley for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 150 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 5 min Serves 4 Mediterranean cuisine 150 cal/serving
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Ingredients

Instructions

  1. Step 1: Core and chop 1 medium cauliflower head into florets. Pulse in a food processor 5-6 times until it resembles rice grains, yielding about 4 cups.
  2. Step 2: Heat a non-stick skillet over medium heat. Add the riced cauliflower and dry sauté for 5 minutes, stirring occasionally until softened but not mushy. Remove from heat and let cool.
  3. Step 3: In a large bowl, combine the cooled cauliflower rice with 1 cup quartered cherry tomatoes, 1 diced medium cucumber, 1/2 cup finely chopped fresh parsley, and 1/4 cup finely chopped fresh mint.
  4. Step 4: Whisk together 3 tbsp lemon juice, 3 tbsp extra virgin olive oil, 1 tsp salt, and 1/2 tsp black pepper in a small bowl. Pour dressing over the salad and toss gently until evenly coated.
  5. Step 5: Chill for 15 minutes before serving to allow flavors to meld.

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Frequently asked questions

How long does Cauliflower Rice Tabbouleh with Cucumber and Mint take to make?

Total time is about 20 minutes (15 min prep + 5 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Cauliflower Rice Tabbouleh with Cucumber and Mint?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep quartered cherry tomatoes from drying out.

Can I substitute ingredients in Cauliflower Rice Tabbouleh with Cucumber and Mint?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Cauliflower Rice Tabbouleh with Cucumber and Mint for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Cauliflower Rice Tabbouleh with Cucumber and Mint vegetarian?

Yes — this recipe is tagged vegetarian, low carb, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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