A delicious twist on the original taboule salad (tabouli) with juicy cherry tomatoes, cucumber, hemp seeds, and loads of fresh herbs. This gluten-free and wheat-free taboule will be a firm favorite!
Taboule Salad in a mango wood bowl with two salad servers.

What is Taboule?

Taboule goes by several “spellings” and names, aka taboulé, tabbouleh, French taboulè, Lebanese Tabbouleh, tabouli… and I am sure many more.

Just like its spelling it has various incarnations on how to make it too. Mostly a fresh parsley and herb salad, with tomato and bulgur wheat. It is simple and tasty. Variations include different herbs, dressing, vegetables, and different grains or in this recipe seeds.

Taboule is traditionally served as part of Middle Eastern, Mediterranean and Arabic cuisine. It is perfect served with grilled meats, hummus, baba ganoush, pita bread and so much more! Try it with our Lebanese Beef Kofta recipe.

FACT: How to pronounce taboule. Albeit there are several versions. You say “tomahto” I say “tomayto”. Haha!

Related Recipes: Easy Garlic Kebab Sauce / Lebanese 7 Spice (Baharat)

Why You’ll Love It

Quick and easy – This classic taboule salad recipe is super simple and ready in minutes.

Gluten free – taboule is gluten-free, grain-free, vegan, and low in carbs.

Versatile – use as a side salad, or bulk it out with avocado, crumbled feta, vegetables or protein.

Taboule Ingredients

Scroll to the recipe card for the full list of ingredients to make this easy keto tabouli recipe.

Taboule ingredients on a white platter with labels.

Italian parsley – also known as continental parsley is the best parsley to use. Don’t use curly parsley as it just won’t taste the same. Parsley is the main ingredient so make sure it is fresh. You want (firmly packed) two cups flat leaf parsley (mostly leaves and some stems) for

Mint leaves – fresh common mint is what you need. Swap with cilantro (coriander) if you prefer.

Green onions – slice super thin. If you don’t have any swap for 1/4 red onion finely diced.

Cherry tomatoes – I like to use mixed cherry tomatoes, but you can use any tomato you like. swap with strawberries, raspberries or avocado if you prefer.

Hemp hearts – to make this low carb and keto friendly, I use hemp seeds. You can substitute with orzo, risoni, bulgur wheat (traditional tabouleh), or couscous. Taboule with couscous and Orzo Tabbouleh used to be big favorites of mine before following a low carb diet.

Other ingredients – use a simple dressing like extra virgin olive oil and lemon juice. Red wine vinegar, hemp seed oil or avocado oil are also great alternatives. To make it more of a meal add diced cucumber, avocado, nuts, and seeds.

How to Make Taboule Salad

Chopped parsley on a wood cutting board.

Step 1. Finely chop parsley, mint, and green onions. Place into a large bowl.

Salad ingredients in a white bowl.

Step 2. Add the remaining ingredients and mix everything together. Season to taste.

Pouring Dressing into taboule salad.


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HOT TIP. Mix through the dressing only when ready to serve.

What to Serve with Taboulé

Lebanese taboule goes great with so many other foods. Pair it with steak and sauteed mushrooms, or a keto chicken kebab.

Make it heartier with grilled chicken, hot smoked salmon, or cooked shrimp (prawns). I love it with perfect blemish-free avocado slices and Kafta.

Close up pic of tabouli with avocado.

Recipe FAQs

Does taboule contain gluten?

This version is both wheat-free and gluten-free. Authentic Lebanese tabouli contains bulgar wheat which does have gluten. Use hemp seeds, sunflower seeds, or cauliflower rice to make the taboule gluten free, low-carb and keto-friendly.

Can I freeze taboule?

You can freeze it and use in soups, stews, or stir-fries. As a Lebanese salad, it is best served and eaten within a few days.

A close of a bowl of taboule.

More Salads You Might Like

  1. Keto Roasted Pumpkin Salad with Lemon Yogurt
  2. Easy Arabic Salad (سلطة عربية)
  3. Keto Thai Beef Salad
  4. Spiced Chickpea Salad
  5. Four Bean Salad
  6. Israeli Salad

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Taboule Salad in a mango wood bowl with two salad servers.

Taboule Salad

A delicious twist on the original taboule salad (tabouli) with juicy cherry tomatoes, cucumber, hemp seeds, and loads of fresh herbs. This gluten-free and wheat-free taboule will be a firm favorite!
5 from 81 votes!
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Salad, Side Dish
Cuisine: Lebanese, Mediterranean
Diet: Diabetic, Gluten Free
Recipe Category: Low Carb
Calories: 177kcal
Author: Megan Ellam
Servings: 6 serves
Tap or hover over number to scale ingredients
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  • 2 cups (2 cups) Italian parsley see notes
  • 1 cup (1 cup) fresh mint leaves
  • 2 (2) green onions
  • 0.5 cup (½ cup) cherry tomatoes quartered
  • 0.5 cup (½ cup) cucumber diced
  • 0.5 cup (½ cup) hemp hearts or orzo, risoni, bulgur, or couscous
  • 3 tbsp (3 tbsp) extra virgin olive oil
  • 3 tbsp (3 tbsp) lemon juice
  • Salt flakes and black pepper to taste
  • Crumbled feta, diced avocado, flaked toasted almonds, optional



  • Finely chop parsley, mint, and green onions. Place into a bowl.
  • Add the remaining ingredients. Mix to combine. Season to taste. Serve


  • Place parsley, mint and spring onion into mixer; chop 5 sec/speed 7. Transfer to a bowl.
  • Add the remaining ingredients. Mix to combine. Season to taste. Serve.


YouTube video


I use Italian flat leaf parsley. Chop both the leaves and stems if preferred.
Green onion is a scallion or shallot (by other names).
Hemp hearts (seeds) are available in most supermarkets. I LOVE Vasse Valley hemp hearts. Use couscous, Israeli couscous, quinoa, sunflower seeds, farro, or barley for some higher carb options. Burghul, also known as bulgur wheat, is the common ingredient used in Middle Eastern tabbouleh.
This recipe is so easy to whip up taboule with a Thermomix. The herbs are the only part of the recipe I chop using the mixer. If you like tomato a little smushie they add that in too. 
Store in an airtight container in the fridge for up to 5 days. Taboule is best made and eaten on the day. If it doesn’t look so appetising after a couple of days, add it to any stock, soup, stew, casserole or keto pasta dish.
This recipe yields approximately 6 servings. The actual number of servings will depend on your preferred portion sizes. 
To calculate the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe by 6. The result will be the weight of one serving. 
Nutritional values shown are guidelines only. They are for 1 serving using the ingredients listed. 
 Alternatively, store in an airtight container and freeze.
 If you have any queries, or questions or are unsure of substitutions, please scroll up to the blog post for more information.

Your Own Notes


Serving: 1serve | Calories: 177kcal | Carbohydrates: 5g | Protein: 7g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Sodium: 16mg | Potassium: 214mg | Fiber: 2g | Sugar: 1g | Vitamin A: 2199IU | Vitamin C: 36mg | Calcium: 75mg | Iron: 4mg | Magnesium: 20mg | Net Carbs: 3g
Tried this recipe?Mention @meganellam or tag #madcreations!

Share This Recipe

38 responses to “Easy Taboule Salad”

  1. Fiona Dodds

    5 stars
    Oh wow! I’m a Tabboulie addict and honestly thought this wouldn’t be as nice as us8ng cracked wheat – how WRONG was I! Thank you so much Megan for introducing me to hemp seeds! This recipe is absolutely delish. I used walnut oil instead of olive and it was yummo.

    1. Megan Mad Creations Hub

      Yay! So good to hear you really enjoyed it Fiona. I love it so it is always good to know I am not the odd one out 😂

  2. Leslie

    5 stars
    I love Mediterranean food! This is a new recipe for me but I am excited about it. It has everything I love!

    1. Megan Mad Creations Hub

      I hope you love it

  3. Lauren Michael Harris

    5 stars
    We made a version of this taboule salad in culinary school, but thos recipe was much more flavorful. Will definitely make this salad again!

    1. Megan Mad Creations Hub

      Good to hear you enjoyed it Lauren.

  4. Moop Brown

    5 stars
    This taboule salad looks vibrant and tasty while healthy at the same time. Thank you for sharing.

    1. Megan Mad Creations Hub

      You are very welcome

  5. Lori

    5 stars
    What a scrumptious adaptation on a classic recipe! This was absolutely delicious and a keeper!

    1. Megan Mad Creations Hub

      I am so happy you enjoyed it Lori

  6. Tammy

    This salad is a perfect balancer for the holiday table. It’s cool and refreshing…sounds absolutely delish!

    1. Megan Mad Creations Hub

      I hope you enjoy it Tammy!

  7. Amy Liu Dong

    5 stars
    Such a delicious, easy, and healthy salad recipe to make.
    My husband and I love it!

    1. Megan Mad Creations Hub

      Glad you enjoyed it Amy!

  8. Jamie

    5 stars
    First, this salad recipe looks incredibly delicious! Second, love the color it gives makes it so enticing! Lastly, it’s a perfect salad dish for this Christmas festivity!

    1. Megan Mad Creations Hub

      It sure is Jamie! Thanks for trying it and taking the time for leaving a review

  9. veenaazmanov

    5 stars
    colorful and healthy greens. Nutritious combination. Perfect Light Dinner platter. Refreshing and crunchy too.

    1. Megan Mad Creations Hub

      I am so happy you enjoyed it

  10. Jessica

    I always thought this dish would be harder to make! I’m excited to try the recipe…so simple and fresh – an overlooked side dish for sure 🙂

    1. Megan Mad Creations Hub


  11. Helen at the Lazy Gastronome

    5 stars
    I love tabbouleh and I love the simplicity of this recipe! Easy, flavorful and so fresh!

    1. Megan Mad Creations Hub

      It is such a great salad isn’t it

  12. Ann

    5 stars
    I am new to this salad. Sounds very delicious! This would be great with some garden fresh tomatoes! Excited to give it a try! Thanks for the recipe share!

    1. Megan Mad Creations Hub

      Enjoy it Ann and have a very merry Christmas.

  13. Debra

    5 stars
    Delicious and so refreshing. I love the ratio of fresh parsley you used, it was plentiful and made this salad so flavorful.

    1. Megan Mad Creations Hub

      It really is so tasty Debra. I hope you love it as much as we do.

  14. Marcellina

    5 stars
    What a great variation on a classic salad! Often I can’t find burghul wheat at the supermarket but I can find hemp seeds so it’s great to know I can use that!

    1. Megan Mad Creations Hub

      I think it is so much better than the burghal wheat (and easier).

  15. Amanda

    5 stars
    This salad is wonderful! It’s so fresh tasting with all the herbs and fresh cucumber. Really easy to prepare too.

    1. Megan Mad Creations Hub

      I am so happy you enjoyed it Amanda.

  16. The Sudden Cook

    5 stars
    The colours of this salad are just amazing. Tried it and went so well with hummus. Thank you !!

    1. Megan Mad Creations Hub

      You are very welcome.

  17. Mary

    5 stars
    What a colorful and delicious salad. The simple dressing and the Feta and almonds work so well. Thanks!

    1. Megan Mad Creations Hub

      I am so happy you enjoyed it Mary. Thanks for taking the time to leave a review.

  18. Tiani-Jade

    5 stars
    Oh my yummy stars! I saw you share a photo of this early today so I harvested some herbs and made it. I love it! I had it leftover crabmeat on bao buns. It was so good!!! I think this would be really good poached shrimp too. Thanks megs for all your recipes and merry xmas.

    1. Megan Mad Creations Hub

      Haha! So happy you enjoyed it Tiani-Jade. It sound great with both prawns and crab.

  19. Maria

    How much is one serve ?

    1. Megan Mad Creations Hub

      A quarter of the total volume.

5 from 81 votes (65 ratings without comment)

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