We’re calling it a tabouli salad (or as it’s sometimes spelled ‘tabbouleh’). But I took some liberties! With a combo of riced cauliflower and brown rice, plus the addition of some feta– we’ve got a tabouli-ish salad– packed full of veggies and flavor– but even more macro-friendly. Plus, this is one seriously easy tabouli recipe.

This tabouli salad with feta, brown rice, and cauliflower is packed full of veggies and flavor! www.lillieeatsandtells.com

If you have cooked brown rice on hand already, then you can whip together this tabouli salad in no time. Of course, you could sub in quinoa, or farro, or even couscous. It’s great for lunch or dinner. Just add in your favorite grilled protein!

Make this tabouli salad with cauliflower rice to make it more macro friendly. www.lillieeatsandtells.com

Tabouli Salad Base of Brown Rice and Cauliflower Rice

Tabouli salad is traditionally made with bulgur, which you can definitely use in this recipe, but I’m a fan of using the things we always have on hand! And brown rice is a staple grain over here. The cauliflower rice is just a great way to stretch the carbs much farther, so you can keep your portion large, and the carbs low. You can leave your cauliflower rice raw if you’d prefer, but I prefer it steamed. Roasted would also be delicious! I like to buy a 10-ounce bag of cauliflower rice and steam the rice in the bag– because it’s easy. And I need more easy in my life. I’m gonna guess YOU DO TOO.

Again, I also use brown rice here. I usually use precooked organic brown rice from Costco (the one that’s sold in the bowls). But you can also use farro, bulgur, or quinoa. The macros will vary slightly, but if you stick to the same cooked weight as I list in this tabbouleh recipe, it’s gonna be very close! I wouldn’t stress.

Use premade cauliflower rice and brown rice and this salad comes together in minutes! www.lillieeatsandtells.com

How to Make Tabouli Salad with Feta, Brown Rice, and Cauliflower

Once you have your cauliflower rice and brown rice ready and cooled, then it’s time to chop some veggies! Here’s the chopping list. These are all essential tabouli ingredients.

  • Diced English cucumber
  • Seeded and diced tomatoes
  • Diced red onion
  • Minced parsley
  • Chopped arugula (or just add more parsley if arugula isn’t your favorite)
  • Minced fresh mint

Combine these vegetables with your cauliflower rice and brown rice in a large bowl, along with some feta cheese.

This tabouli salad is great with grilled chicken, fish, shrimp, or pork tenderloin. www.lillieeatsandtells.com

Next, in a separate small bowl, whisk together your lemon juice and garlic. Pour this all over your salad. Then drizzle with some olive oil and season with salt and pepper. Finally, toss everything together really well and enjoy!

You can serve this tabouli salad with practically any grilled protein—chicken, fish, shrimp, pork tenderloin… You get it!

You’ll love this tabouli salad for lunch or dinner! www.lillieeatsandtells.com

Serving Suggestions

Here are some delicious proteins that would go great with this tabouli salad:

Don’t miss out on this tabouli salad with feta, brown rice, and cauliflower! www.lillieeatsandtells.com

More Salad Recipes

Here are a few more salads you might like:

If you make this tabouli salad with feta, brown rice, and cauliflower, be sure to tag me on Instagram @lillieeatsandtells!

Tabouli Salad with Feta, Brown Rice, and Cauliflower Rice

This tabouli salad is made with brown rice and cauliflower rice, which means it's macro friendly and packed with veggies!
Course Salad
Cuisine Mediterranean
Prep Time 15 minutes
Servings 6 servings
Calories 188 kcal


  • cups cauliflower rice, steamed or raw* (10 oz bag frozen, 280 g)
  • 1 cup brown rice, cooked may sub bulgur, farro, quinoa, etc. (210 g cooked weight)
  • 2 cups English cucumber, diced (315 g)
  • 2 cups tomatoes, seeded and diced (315 g)
  • 2 cups red onion, diced (250 g)
  • 2 cups parsley, minced (65 g)
  • 1 cup arugula, minced or additional parsley (35 g)
  • ¼ cup fresh mint, minced (10 g)
  • cup crumbled, fat-free feta cheese 1 container from Trader Joe's (170 g)
  • 1 clove garlic, minced or frozen cube
  • ¼ cup fresh lemon juice (60 g)
  • 2 tbsp olive oil (30 g)
  • 2 tsp kosher salt
  • 1 tsp cracked black pepper or to taste


  • Cook brown rice according to directions and allow it to cool.
  • In a large bowl, combine cooled cauliflower rice, cooked brown rice, diced cucumber, tomato, red onion, parsley, arugula, mint, and feta.
  • Add frozen garlic cube to a small bowl and squeeze your lemon juice into it to help it break down and thaw quickly. If using fresh minced garlic, just toss it in! Pour the garlic/lemon juice over the salad.
  • Drizzle two tablespoons of olive oil over the salad and season with salt and pepper.
  • Toss well and enjoy topped with grilled chicken, fish, shrimp, pork tenderloin, etc.


This salad is so light, if you’ve got room for more fats, additional olive oil will always make it more delicious! I also love it with some toasted pine nuts, pistachios, or avocado.  I never said it was authentic! Haha.
*You can rice your own fresh cauliflower in a food processor and use it raw, or steam it first. I like to buy a 10-oz bag of frozen riced cauliflower, steam it in the bag, and let it cool.
MFP: Search “Lillie Eats and Tells Tabouli Salad”


Serving: 289gCalories: 188kcalCarbohydrates: 23.3gProtein: 11.1gFat: 5.1gFiber: 3.5g
Keywords brown rice, cauliflower rice, feta, salad, tabbouleh, tabouli

Tried this recipe?

Tag @LillieEatsAndTells on Instagram with #LillieEatsandTells! We’d love to see your creations!

Recipe Card

You might also like

Share this recipe



Shop my Cookbooks

Available in Hardcopy and Digital

About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating