Low Carb Mediterranean Bulgur Salad

Elevate your salad game with this vibrant Low Carb Mediterranean Bulgur Salad, a guilt-free twist on the classic dish! By swapping traditional bulgur with finely riced cauliflower, this recipe transforms a beloved favorite into a wholesome, keto-friendly option packed with Mediterranean flavor. Juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and crumbled feta cheese come together in perfect harmony, enhanced by a zesty garlic-lemon olive oil dressing. Fresh parsley adds an herby brightness to this quick and easy dish, ready in just 30 minutes. Ideal as a refreshing side or a light, satisfying main course, this low-carb salad is bursting with texture, color, and nutritious ingredients—perfect for health-conscious foodies and Mediterranean diet lovers alike.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 1 cup Cherry tomatoes
• 1 medium Cucumber
• 0.25 cup Red onion
• 0.5 cup Kalamata olives
• 0.5 cup Feta cheese, crumbled
• 0.5 cup Fresh parsley
• 0.25 cup Olive oil
• 2 tablespoons Lemon juice
• 1 clove Garlic, minced
• 0.5 teaspoon Salt
• 0.25 teaspoon Ground black pepper

Directions

Step 1

Begin by preparing the cauliflower, which will serve as a low-carb substitute for bulgur. Trim away the leaves and core, then cut the cauliflower into florets.

Step 2

Using a food processor, pulse the cauliflower florets until they achieve a rice-like consistency. Be careful not to over-process to avoid a mushy texture.

Step 3

Transfer the riced cauliflower to a microwave-safe bowl and microwave on high for 4-5 minutes, or until tender. Allow it to cool completely.

Step 4

While the cauliflower cools, prepare the other vegetables. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Halve or slice the kalamata olives as desired.

Step 5

In a large mixing bowl, combine the cooled cauliflower rice, cherry tomatoes, cucumber, red onion, olives, crumbled feta cheese, and chopped fresh parsley.

Step 6

In a small bowl or jar, mix together the olive oil, lemon juice, minced garlic, salt, and ground black pepper. Stir well to combine.

Step 7

Pour the dressing over the salad ingredients in the mixing bowl. Toss gently but thoroughly to ensure an even coating.

Step 8

Allow the salad to sit in the refrigerator for at least 15 minutes before serving to let the flavors meld together. Give it a gentle toss again before serving.

Step 9

Serve chilled or at room temperature as a refreshing light meal or side dish.

Nutrition Facts

Serving size	(1194.1g)

Amount per serving	% Daily Value*
Calories	1338.4

Total Fat 114.3g	0%
Saturated Fat 30.0g	0%
Polyunsaturated Fat 5.5g
Cholesterol 100mg	0%
Sodium 4587.5mg	0%
Total Carbohydrate 57.6g	0%
Dietary Fiber 21.6g	0%
Total Sugars 20.9g
Protein 30.1g	0%

Vitamin D 0IU	0%
Calcium 887.5mg	0%
Iron 9.7mg	0%
Potassium 2484.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 74.6%

Protein: 8.7%

Carbs: 16.7%