Tabouli Recipe with Hemp Hearts | Keto Tabbouleh Recipe

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.

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. Bulgur wheat 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.

• 1 cup Shelled Hemp Hearts- These replace traditional bulgur wheat to keep the recipe keto-friendly. Hemp hearts mimic the nutty texture of grains while providing a boost of healthy fats and plant-based protein.
• 3 tablespoons Lemon Juice- Adds a fresh, tangy brightness that defines tabouli’s signature flavor. The acidity helps balance the richness of the olive oil and enhances the herbs and vegetables.
• 1/4 cup Olive Oil- Provides a smooth, rich base for the dressing, coating the hemp hearts and vegetables to tie all the flavors together.
• 1 cup Chopped Parsley- The star herb in traditional tabouli. Parsley gives the salad its vibrant green color, fresh aroma, and slightly peppery, earthy taste that brightens every bite.
• 1/4 cup Chopped Mint- Adds a cool, refreshing note that balances the lemon’s acidity and complements the parsley beautifully.
• 1/2 cup Chopped Green Scallions- Provide mild onion flavor and a bit of crunch. They enhance the savory profile without overpowering the delicate herbs.
• 1/2 cup Cherry Tomatoes- Bring juicy sweetness and a burst of color to the salad. The tomatoes add a pleasant contrast to the nutty hemp hearts and tangy dressing.
• 1/2 cup Chopped Cucumbers- Add crisp texture and a cool, refreshing crunch. The cucumbers also lighten the dish and make it feel extra fresh.
• 1 teaspoon Salt- Enhances all the flavors and helps draw out moisture from the vegetables, allowing the lemon and olive oil dressing to meld everything together perfectly.

How to Make Keto Tabouli

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.

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.

Tips And Tricks

Making Keto Tabouli is a simple and refreshing way to enjoy all the classic Mediterranean flavors without the carbs. To get the best texture and flavor from your low-carb ingredients, here are some helpful tips and tricks for making it perfectly fresh and vibrant every time:

• Chop Herbs Finely. Finely chopping the parsley and mint releases their natural oils and distributes their flavor evenly throughout the salad.
• Let It Marinate. Allow the salad to sit for at least 30 minutes before serving so the lemon juice and olive oil can soak into the hemp hearts and meld all the flavors together.
• Adjust the Lemon and Salt to Taste. Start with the listed amounts, then adjust as needed. Lemon brightens the flavor, while salt helps balance the acidity and enhance the natural sweetness of the tomatoes and cucumbers.
• Use High-Quality Olive Oil. A rich, extra-virgin olive oil makes a big difference in flavor. It adds smoothness and depth that ties all the ingredients together.

Variations

Here are some fun and flavorful ways to customize your Keto Tabouli so you can enjoy this refreshing salad with different twists. Try anything from Mediterranean-inspired versions to high-protein or spicy variations:

• Spicy- Mix in finely chopped jalapeños or red chili flakes for a zesty kick. You can also add a dash of cayenne pepper to the dressing for subtle heat.
• Avocado- Add diced avocado for creamy texture and extra healthy fats. It pairs beautifully with the lemony dressing and fresh herbs.
• Protein-Packed- Stir in grilled chicken, shrimp, or canned tuna for a light, refreshing, and filling keto meal that’s perfect for lunch or dinner.

How Long Does It Last?

Keto Tabouli Salad can be stored in an airtight container in the refrigerator for up to 3 to 4 days. In fact, it often tastes even better the next day as the flavors of the lemon, olive oil, and herbs meld together.

Because it’s made with hemp hearts instead of bulgur, it doesn’t get soggy the way traditional tabouli can, the texture stays pleasantly fresh and nutty.

Before serving leftovers, give the salad a quick stir and, if needed, add a small drizzle of olive oil or a squeeze of lemon juice to refresh the flavors. It’s best enjoyed chilled or at room temperature, making it a perfect make-ahead salad for meal prep, picnics, or light lunches.

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.

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.

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

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