Q1: Can I use frozen cauliflower rice instead of processing a whole cauliflower?

Yes, frozen cauliflower rice is an excellent time-saving alternative to the fresh processing method in Step 1. If using frozen cauliflower rice, make sure to thaw it completely and then pat it dry with paper towels to remove excess moisture. This prevents the tabbouleh from becoming watery. The amount should be equivalent to about 4-5 cups of riced cauliflower. Just be sure to squeeze out any additional liquid using a clean kitchen towel as instructed in Step 2 to maintain the right texture.

Q2: How long will this Cauliflower Tabbouleh keep in the refrigerator?

This Cauliflower Tabbouleh will typically stay fresh for 3-4 days when stored in an airtight container in the refrigerator. The recipe's Step 6 recommends refrigerating for at least 30 minutes to allow flavors to meld, which actually helps the dish taste even better over time. However, the fresh vegetables might release some moisture after 2-3 days, so you may want to drain any excess liquid and re-toss before serving. For best texture and flavor, consume within 3 days of preparation.

Q3: Are there any protein additions that would work well with this recipe?

For those following the Optavia diet, you could add lean protein sources that complement the dish without disrupting its light, fresh profile. Grilled chicken breast, diced and added just before serving, would work excellently. Alternatively, consider adding canned chickpeas (drained and rinsed) or crumbled feta cheese for vegetarian protein options. When adding proteins, reduce the quantity of other ingredients proportionally to maintain the recipe's balance, and add them after completing Step 5's dressing toss.

Q4: What can I do if I don't have a food processor for ricing the cauliflower?

If you lack a food processor as mentioned in Step 1, you have several alternatives. A box grater works well - use the medium-sized holes to create rice-like cauliflower pieces. Another method is using a sharp chef's knife to finely chop the cauliflower florets into small, rice-sized pieces. Some grocery stores also sell pre-riced cauliflower in the produce or frozen sections, which can be a convenient substitute. Whichever method you choose, the key is achieving a consistent, rice-like texture without creating a mushy consistency.

Cauliflower Tabbouleh

This innovative Cauliflower Tabbouleh brings the vibrant flavors of the traditional Middle Eastern salad to your Optavia-friendly table without the bulgur wheat. By swapping grain for finely riced cauliflower, this dish maintains all the fresh, herbaceous character of classic tabbouleh while keeping carbs impressively low. The result is a light, refreshing salad that's perfect as a standalone Lean & Green meal or paired with grilled chicken or fish.

The beauty of this dish lies in its simplicity and the quality of its fresh ingredients. Abundant parsley and mint create an aromatic base, while juicy tomatoes and crisp cucumber add texture and moisture. A generous squeeze of fresh lemon juice brightens everything, creating a harmonious balance that's both satisfying and energizing. The cauliflower rice absorbs the lemon dressing beautifully, taking on the flavors while providing a satisfying bite that mimics the texture of traditional bulgur.

This recipe is ideal for meal prep, as the flavors actually improve after a few hours in the refrigerator, making it perfect for busy weekdays. Each serving delivers an impressive amount of fiber and nutrients from the vegetables while keeping calories in check. Whether you're following the Optavia program strictly or simply looking for a lighter alternative to grain-based salads, this Cauliflower Tabbouleh proves that healthy eating never has to mean sacrificing flavor or satisfaction.

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

15 minutes

None servings

85 calories

Fat 4.00g

Carbs 11.00g

Protein 3.50g

Ingredients

1 large head	cauliflower, riced (about 4 cups)
2 cups	fresh parsley, finely chopped
1/2 cup	fresh mint leaves, finely chopped
1 cup	cherry tomatoes, diced
1 medium	cucumber, diced
3 whole	green onions, thinly sliced
1/4 cup	fresh lemon juice, freshly squeezed
1 tbsp	extra virgin olive oil
2 cloves	garlic, minced
1/2 tsp	salt
1/4 tsp	black pepper, freshly ground

Equipment

Cutting board

Food processor

Whisk

measuring spoons

measuring cups

small mixing bowl

large mixing bowl

chef's knife

citrus juicer

kitchen towel

Clean Eating

Fully compliant with clean eating principles, featuring whole, minimally processed ingredients like fresh vegetables, herbs, and extra virgin olive oil. The recipe emphasizes fresh, recognizable whole foods prepared simply.

Ketogenic Diet

An ideal keto recipe featuring cauliflower rice as a low-carb base, with healthy fats from olive oil and minimal net carbs. The high vegetable content and absence of grains make this a perfect ketogenic meal option.

Low-Carb Diet

Excellent low-carb option using cauliflower rice instead of traditional grains, keeping net carbohydrates impressively low while providing a satisfying, flavor-packed alternative to traditional tabbouleh.

Mediterranean Diet

This recipe perfectly embodies Mediterranean Diet principles with its abundant fresh herbs, extra virgin olive oil, vegetables, and lemon juice. The cauliflower base and herb-rich composition align beautifully with the diet's emphasis on plant-based, nutrient-dense ingredients.

Optavia

Perfectly aligned with Optavia's Lean & Green meal guidelines, this recipe offers a low-calorie, high-protein dish with abundant non-starchy vegetables and a cauliflower base that supports the program's nutritional approach.

Instructions

If using a whole cauliflower head, remove the leaves and core, then cut into florets. Place florets in a food processor and pulse until they reach a rice-like consistency, about 10-15 pulses. Avoid over-processing into mush.

3 min

Transfer the riced cauliflower to a large mixing bowl. If the cauliflower seems wet, place it in a clean kitchen towel and squeeze out excess moisture over the sink.

2 min

Add the chopped parsley, mint, diced tomatoes, diced cucumber, and sliced green onions to the bowl with the cauliflower rice.

In a small bowl, whisk together the olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined to create the dressing.

1 min

Pour the dressing over the cauliflower and vegetable mixture. Toss thoroughly to ensure all ingredients are evenly coated with the dressing.