Low-Carb Pumpkin Feta Cauliflower Tabbouleh

Low-Carb Pumpkin & Feta Cauliflower Tabbouleh

There can never be enough tabbouleh recipes! This one is extra special. Not only is it low carb, but it’s literally bursting with flavour.

Great as a side with protein or perfect for a healthy low carb lunch. Keeps well in the fridge for a few days too so great if you like batch cooking. In fact, I almost think it tastes better the next day as the dressing really soaks into the cauliflower tabbouleh.

It’s one I like to pull out when I have guests over as it’s so pretty. They’ll be blown away by your creativity… and with only 20 minutes hands on cooking time, you’ll have plenty of time to relax in the bath!


Nutritional values (per serving, about 1 cup)

8.2 grams
3.4 grams
5 grams
18.2 grams
5.3 grams
218 calories

Total Carbs 11.6 grams
Fiber 3.4 grams
Net Carbs 8.2 grams
Protein 5 grams
Fat 18.2 grams
of which Saturated 5.3 grams
Energy 218 kcal
Magnesium 34 mg (9% RDA)
Potassium 580 mg (29% EMR)

Macronutrient ratio: Calories from carbs (15%), protein (9%), fat (76%)

Ingredients (makes 7 servings)

  • 2 ½ cups pumpkin, ideally Hokkaido (290 g/ 10.2 oz)
  • 1 tsp paprika
  • florets from 1 medium cauliflower (420 g/ 14.8 oz)
  • 40 g black olives (1.4 oz)
  • 80 g feta cheese (2.8 oz)
  • 50 g sun blushed or sun dried tomatoes (1.8 oz)
  • 2 small red peppers (180 g/ 6.4 oz)
  • 2 tbsp extra virgin olive oil (30 ml)
  • small bunch fresh parsley (12 g/ 0.4 oz)
  • small bunch fresh mint (12 g/ 0.4 oz)
  • small bunch fresh coriander (12 g/ 0.4 oz)
  • ¼ cup pistachios (31 g/ 1.1 oz)
  • 1 tbsp virgin coconut oil


  1. Preheat the oven to 200 C/ 400 F (fan assisted). Peel the pumpkin and cut into small cubes about 1 cm in diameter. Place on a baking tray and toss with 1 tablespoon of olive oil and a pinch of salt.
  2. Roast in the oven for 30 minutes until soft and golden. Turn half way for even cooking.
  3. Remove the stalk and seeds from the peppers. Chop into 1 cm (½ inch) cubes. Toss with 1 tablespoon of olive oil. After the pumpkin has been in the oven for 10 minutes add the peppers to the tray (or use a separate tray) and cook for a further 20 minutes. (The pumpkin takes 30 minutes in total and the peppers 20 minutes).
    Low-Carb Pumpkin & Feta Cauliflower Tabbouleh
  4. Meanwhile, remove the leaves and stalk from the cauliflower. Blitz the florets in a high speed food processor until it resembles a rice consistent. Heat 1 tablespoon of coconut oil in a pan and fry for 3 minutes until cooked.
  5. Place the pistachios on a baking tray and roast in the oven for 6 minutes until golden. Remove from the oven and allow to cool.
  6. Prepare the dressing by mixing all the ingredients together in a cup or shake in a jam jar.
  7. Finely chop the parsley, mint and coriander. Mix the cauliflower rice, roasted pumpkin, peppers, olives, pistachios, herbs, sun blushed or sun dried tomatoes and feta together in a bowl.
    Low-Carb Pumpkin & Feta Cauliflower Tabbouleh
  8. Fold through the dressing and serve. The tabbouleh will keep refrigerated for up to 3 days.
    Low-Carb Pumpkin & Feta Cauliflower Tabbouleh

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