Cauliflower Rice Tabbouleh with Grilled Chicken
This Cauliflower Rice Tabbouleh with Grilled Chicken is a fresh, low-carb take on the traditional Middle Eastern tabbouleh. Instead of bulgur, finely riced cauliflower is used, creating a light and refreshing dish packed with herbs, vegetables, and a zesty lemon dressing. Paired with juicy grilled chicken, it’s a high-protein, nutrient-dense meal perfect for lunch, dinner, or meal prep.
Ingredients
(Serves 4-6)
For the Cauliflower Rice Tabbouleh:
1 medium head of cauliflower, riced (or 3 cups pre-riced cauliflower)
1 cup cherry tomatoes, diced
½ cup cucumber, finely diced
½ cup fresh parsley, finely chopped
¼ cup fresh mint, finely chopped
¼ cup red onion, finely diced
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice (freshly squeezed)
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon garlic powder (optional)
For the Grilled Chicken:
2 boneless, skinless chicken breasts (or 4 chicken thighs)
2 tablespoons olive oil
1 tablespoon lemon juice
2 cloves garlic, minced
1 teaspoon paprika
½ teaspoon cumin
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon dried oregano
Time required:
Total Time: 35 minutes
Prep time: 15 minutes
Cook time: 20 minutes
Instructions
Step 1: Prepare the Cauliflower Rice
1. Remove the stems from the cauliflower and cut into florets.
2. Pulse in a food processor until it resembles rice, or use pre-riced cauliflower.
3. Lightly saute the cauliflower rice in a dry pan over medium heat for 3-4 minutes to remove excess moisture, then let cool. (Optional: Leave raw for a crunchier texture.)
Step 2: Make the Tabbouleh
1. In a large bowl, combine cauliflower rice, tomatoes, cucumber, parsley, mint, and red onion.
2. Drizzle with olive oil, lemon juice, salt, pepper, and garlic powder (if using). Toss well.
Step 3: Marinate & Grill the Chicken
1. In a bowl, mix olive oil, lemon juice, garlic, paprika, cumin, salt, black pepper, and oregano.
2. Coat the chicken breasts in the marinade and let sit for at least 10 minutes (or overnight for deeper flavor).
3. Grill the chicken over medium-high heat for 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C). (Alternatively, bake at 400°F (200°C) for 20-25 minutes.)
4. Let rest for 5 minutes, then slice.
Step 4: Serve & Enjoy!
1.Serve the grilled chicken over the cauliflower rice tabbouleh and enjoy!
Nutritional Information
(Per Serving, Approximate for 1 serving with chicken)
Calories: 350-400 kcal
Protein: 35g
Carbs: 12g
Fat: 18g
Fiber: 4g
Sugar: 4g
Notes & Tips
Make it dairy-free:
Make it dairy-free by pairing it with a tahini dressing or dairy-free yogurt sauce.
Want extra crunch:Add toasted almonds or pine nuts.
Meal prep tip: Store tabbouleh and chicken separately for up to 4 days.
For a Mediterranean twist: Add crumbled feta or Kalamata olives to the tabbouleh.
Serving suggestions: Serve with hummus, tzatziki, or warm pita bread.
Questions & Answers
Q: Can I use frozen cauliflower rice?
A: Yes! Just thaw and squeeze out excess water before using to prevent sogginess.
Q: How do I make this vegetarian?
A: Swap the chicken for grilled tofu, chickpeas, or falafel for a plant-based option.
Q: Can I make the tabbouleh ahead of time?
A: Yes! It tastes even better after a few hours in the fridge as the flavors meld.
Q: What if I don’t have a grill?
A: You can pan-sear the chicken over medium heat for 6-7 minutes per side, or bake at 400°F for 20-25 minutes.
This Cauliflower Rice Tabbouleh with Grilled Chicken is a light, refreshing, and protein-packed meal perfect for a healthy and satisfying dish!