Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe (2024)

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This easy Keto Tabouli recipe uses hemp hearts for a delicious, vegetarian keto side dish. Eat it as a salad, or use it as a savory fat bomb and enjoy a wonderful, fast salad.

Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe (1)

What Makes This Tabouli Recipe SO Great?

  • Low Carb. Only 3 net carbs per serving.
  • Fast. Done in less than 30 minutes.
  • Easy. Just chop and mix. A true no-cook recipe.
  • Healthy. Packed full of veggies and high in fiber.
  • Vegetarian. A great vegetarian side dish or salad.
  • Delicious. Loaded with flavor from a variety of vegetables and herbs.

If you've been trying to eat a lower carb diet, and have been missing Tabouli recipes, you will be delighted with this recipe.

What is Tabouli (Tabouleh)?

Tabouli is a Mediterranean side dish, or salad traditionally made with bulgur. Bulgurwheat is a whole wheat grain that has been cracked and partially pre-cooked.Is bulgar keto? No. That's why I substituted it for something different in this recipe.

Are There Carbs In Tabouli?

As soon as I said wheat, I'm sure you realized that's not low carb. One cup of tabbouleh contains approximately 16 grams of carbohydrates. So to make this tabouli keto-friendly, I had to be creative about what else I could use in its place.

So I decided to try hemp hearts instead.

What Are Hemp Hearts?

Many aren't familiar with hemp hearts and the delicious flavor they can add to a dish. They're a favorite ingredient of mine especially when it comes to a vegetarian dish.

They're packed with nutrients which is a key factor to a well-rounded vegetarian dish.

So they start with unhulled hemp seeds. The problem is that those are not easy or appealing to most Western palettes in their unhulled state.

Hemp hearts (also known as shelled hemp seed or hemp nut) are the hemp seeds with the hard, crunchy layer on the outside removed. Essentially, it's the middle portion of the hemp seed, hence the name "hemp hearts."

What Is In Keto Tabouli Salad?

So many amazing things are used to make this perfectly refreshing tabouli salad recipe.

  • Shelled hemp hearts
  • Parsley
  • Cucumber
  • Tomato
  • Onion
  • Mint
  • Lemon Juice
  • Olive Oil

How to Make Keto Tabouli

Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe (2)
  1. Chop. Finely cut mint and parsley.
  2. Pour. Add in lemon juice. If you don't have any, you can try this with lime juice for a different flavor.
  3. Dump. Add in oil and salt. I used olive oil, but you could use whatever keto-friendly oil you prefer. Just be sure to use a relatively light/unflavored oil in this recipe.
  4. Chop Again. Cut up some green onions. I used both the green and white portions of the onions. As you get these vegetables chopped, add them into the bowl with the herbs and mix as you go.
  5. Dice. Chop up some cucumber. Notice how I only partially peeled the cucumber? I call these zebra cucumbers. The mix or dark and light green makes this dish quite pretty.
  6. Cut. Dice some cherry tomatoes. You'll see below I used both orange and red cherry tomatoes. I like the mix of colors in the salad plus cherry tomatoes tend to be lower in carbs.
Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe (3)

7. Pour. To the bowlful of mixed veggie goodness, and the dressing, add in the hemp hearts and mix well.

8. Serve. And that's it! Your salad is ready.

Can You Freeze This Keto Tabouli Recipe?

Tabouli works well as a make-ahead dish. Many dishes don't taste as good reheated or leftovers. They usually lose their best taste once they cool down. However, with this Tabouli recipe, you'll notice the flavors only get better and better as it sits in the fridge. You won't even miss the tabouli carbs.

This dish will last quite a few days in the fridge and won't go bad. I wouldn't suggest freezing this dish though. Make enough to eat within a week, but no longer.

I would suggest you try some right away, and store the leftovers. It tastes quite different when freshly made, versus eaten later. They're both tasty--just different.

What to Serve with Hemp Hearts Tabouli?

If you're looking for something to go with your Tabouli recipe, Gyros, Tzatziki, and Shawarma, or really any other grilled meat would do. This dish works well as a side or filler.

Not to mention, it functions as a fat bomb if you follow the keto lifestyle. Among all the other great aspects of this dish, it's also vegetarian keto, vegan keto, wheat/grain free, and is also nut free. This means this dish is allergy-friendly.

Want More Keto Recipes?

  • Big Mac Salad - A healthy alternative to the real thing.
  • Instant Pot Butter Chicken - why I'm the "Butter Chicken Lady".
  • Instant Pot Spaghetti Squash - Easy and delicious.
  • Chicken Vindaloo - Authentic flavors made in the Instant Pot!
  • Cheesy Cauliflower - The perfect Keto side dish.
  • Keto Lasagna - The ultimate keto comfort food.
  • Keto Bread - Not eggy tasting like some others.
  • Low Carb Crackers with Seeds - perfect for dipping.
  • Chaffles - one of my many keto breafkast recipes.
  • Loaded Broccoli Salad- a refreshing salad recipe.
Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe (4)

If you love this Keto Tabouli recipe as much as I do, make sure you share it with your friends on Facebook and Pinterest so they can try it too.

Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe (5)

Keto Tabouli Recipe

Enjoy tabbouleh but trying to avoid the high carb content due to the bulgar? My Tabbouleh with Hemp Hearts is the keto tabbouleh you've been dreaming of!

Print Recipe Rate Recipe

Prep Time: 15 minutes minutes

Total Time: 15 minutes minutes

Course: Salads, Side Dishes

Cuisine: Greek, Lebanese

Keyword: Keto Tabbouleh, keto vegetarian, Low Carb Tabbouleh, Tabbouleh with Hemp Hearts

Servings: 6

Calories: 286kcal


Click on highlighted ingredients or Equipment to see exactly what I use to make this recipe


  • 1 cup (200 g) Shelled Hemp Hearts
  • 3 tablespoons (3 tablespoons) Lemon Juice
  • 1/4 cup (54 g) olive oil
  • 1 cup (60 g) Chopped Parsley
  • 1/4 cup (11.25 g) Chopped Mint
  • 1/2 cup (50 g) Chopped Green Scallions
  • 1/2 cup (74.5 g) Cherry Tomatoes, cut into quarters
  • 1/2 cup (66.5 g) chopped cucumbers
  • 1 teaspoon (1 teaspoon) Kosher Salt


  • Mix in a large bowl. Eat some now. Save some for later.

  • EVEN FASTER TIP:Double the recipe since this will keep–and keep improving–for 3-5 days if kept in the refrigerator.

Watch The Video

  • You can add other crunchy vegetables in the salad if you prefer.
  • I used cherry tomatoes since they have a slightly lower carb count than regular tomatoes.
  • Use both the white and the green portions of the onion.
  • The salad will keep in the fridge for about a week at most.
  • Use the lightest flavored oil/unflavored oil that you can in this recipe, since you will not be heating the oil.
  • You can try this with lime or lemon juice for a variation in flavor.

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Calories: 286kcal | Carbohydrates: 5g | Protein: 13g | Fat: 24g | Fiber: 2g

Tried this recipe?Follow @twosleevers and Pin it!

Originally Published May 5, 2019

Don't forget to check out my other Keto cookbooks.

Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy keto in 30 minutes.

Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe (6)
Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe (7)
Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe (8)
Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe (2024)


What is Lebanese tabbouleh made of? ›

Tabbouleh is basically parsley salad. There's technically no lettuce in it. It's a salad made up of parsley, tomatoes, bulgur wheat, and green onions – all finely chopped and tossed with olive oil and lemon juice!

Is tabbouleh good for your gut? ›

Contains compounds called glucosinolates, which protect the stomach lining and support a healthy digestive process. Like all cruciferous vegetables, it's also high in fibre.

Can I eat Tabouli everyday? ›

This Everyday Tabouli recipe is so easy that you can happily enjoy this bulger, tomato, cucumber, onion, and herb salad every day! Tabouli is a great side that I could eat every day. I love the textures from the bulgar wheat and chopped vegetables. The flavors are bold from the fresh herbs and lemony dressing.

Is tabouleh high in carbs? ›

Are There Carbs In Tabouli? As soon as I said wheat, I'm sure you realized that's not low carb. One cup of tabbouleh contains approximately 16 grams of carbohydrates.

What is a substitute for bulgur in tabbouleh? ›

While the classic tabbouleh recipe includes bulgur wheat, alternative versions can be made without it, using substitutes like quinoa, couscous, or even omitting the grain entirely. These variations allow for dietary restrictions or personal preferences while still maintaining the essence of the dish.

How long does Tabouli last in the fridge? ›

If you have the time, let the salad rest for 15 minutes before serving to let the flavors mingle. Otherwise, you can serve it immediately or chill it for later. Tabbouleh will keep well in the refrigerator, covered, for up to 4 days.

Why is Tabouli so good for you? ›

Tabbouleh is a healthy, vegetarian food that has no cholesterol, is low in fat, and high in fiber, vitamins, and much more. Plus, it makes great use of the backyard gardener's abundance of parsley, mint, tomatoes and cucumbers. This vegan dish can be made gluten-free by substituting quinoa for bulgur wheat.

Is tabbouleh good for high blood pressure? ›

Recipes like our Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh and Roasted Salmon with Smoky Chickpeas & Greens are low in sodium and saturated fat, which is great for healthier blood pressure.

Is Tabouli good for constipation? ›

It is helpful for clearing out the buildup of undigested food and environmental and metabolic toxins in the digestive system as it moves through. Insoluble fiber also helps get the digestive system moving and eliminate any constipation.

What pairs well with tabbouleh? ›

Tabbouleh makes a great side dish the same as any other salad. It is also delicious eaten together with hummus (make a hummus-tabbouleh bowl!). Tabbouleh is also traditionally eaten with romaine lettuce cups, as you might eat with pita bread, scooping up the salad in a piece of the lettuce to eat.

What is a fun fact about tabbouleh? ›

Tabouli, also known as Tabbouleh, is a vegan salad that originated in Lebanon and Syria, quickly becoming a staple in Middle Eastern cuisine. And as a fun fact, Tabbouleh is so well loved in Lebanon that they even have an entire day dedicated to celebrate it.

How are you supposed to eat tabbouleh? ›

Scoop Tabouli, the traditional way, with Romaine lettuce leaves or simply enjoy it with a fork. Delicious, lemony and full of addicting earthy flavors. Best served with grilled meat(s) such as this kofta kebab, Shish tawook, shish kebab and so delicious alongside stuffed grape leaves.

Can you lose weight eating tabbouleh? ›

Yes, this recipe is good for diabetics, heart and weight loss. A cup of freshly chopped parsley fulfils your days requirement of vitamin C and vitamin K and folate. Parsley is part of Heart-friendly foods. Raw onions are a very valuable source of vitamin C – the immune building vitamin.

Can a diabetic eat Tabouli? ›

Fresh mint, parsley, olive oil and lemon juice brighten this Middle Eastern dish.

Is Tabouli salad good for weight loss? ›

Houston weight loss surgery center endorses Tabouli as one of the healthiest salads to have prior to weight loss surgery to improve cardio-vascular function, cleanse the body, lose weight, replenish essential vitamins and promote healing after laparoscopic bariatric surgery.

What grain is tabbouleh made from? ›

Bulgur wheat – If you're not familiar with it, bulgur is simply cracked wheat that's been partially cooked and then dried. Traditional tabbouleh would be made with fine bulgur, but because I have trouble finding it in grocery stores where I live, I typically prepare the salad with coarse bulgur.

Why is tabbouleh popular in Lebanon? ›

Tabbouleh is an all-time favorite Lebanese salad because of its very fresh flavor and because it is so light and easy, it goes with all kinds of other foods. The vinaigrette is so delicious that we fight over who gets to dip their pita bread into the juices at the bottom of the salad bowl!

What is Lebanese cuisine ingredients? ›

Condiments and spices
  • Tahini – sesame paste.
  • Tarator – tahini, water, garlic and lemon dip.
  • Toum – garlic sauce.
  • Shatta – chili sauce popular in the Middle East.
  • Muhammara – a hot pepper dip originally from Aleppo, Syria, found in Levantine and Turkish cuisines.
  • Sumac – a tangy spice used in many salads.

What does tabouli taste like? ›

I love this tabouli salad recipe: it's refreshing and bursting with herby, lemony flavour. The genius of this recipe is that burghul is normally soaked in water but here it is soaked in lemon juice and tomatoes. The liquid slowly seeps from the tomato, softening and flavouring the burghul at the same time.

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