When I tell clients they can eat more and feel better, they often look at me like I’ve said something illegal.
But it’s true.
As a Certified Holistic Nutritionist, Menopause Wellness Coach, and Metabolism Specialist, one of my favorite things to teach women in midlife is how to nourish their bodies without restriction. And this Cauliflower Tabouli recipe? It’s a perfect example.
You can eat it as a side dish, a full meal, and you can definitely eat a lot of it and still feel amazing in your body.
It’s totally grain-free, packed with fresh herbs and fiber, and supports the kind of metabolism we want thriving in our 40s thru 60’s and well beyond.
Why I Skip the Bulgur (and You Might Want To, Too)
Traditional tabouli is made with bulgur wheat. It’s classic, sure, but it’s often not your metabolism’s best ally during menopause.
Bulgur, while more nutritious than refined grains thanks to its fiber content, can still impact blood sugar and insulin response in hormone-sensitive bodies. For women navigating perimenopause and menopause, even moderate-glycemic grains like bulgur may contribute to inflammation, hormonal imbalances, and that stubborn midsection weight that seems impossible to budge.
In midlife, your metabolism undergoes significant changes – your body becomes more sensitive to carbohydrates, and even “healthier” grains can trigger insulin resistance, energy crashes, and increased fat storage around your abdomen. This isn’t about willpower – it’s biochemistry.
So rather than eliminate foods you love or jump on restrictive “low-carb” bandwagons, I take a different approach: swap smart. This strategy helps balance your hormones, support your metabolism, and still enjoy delicious meals that satisfy.
Meet My Favorite Swap: Cauliflower Tabouli
This version of tabouli uses finely riced cauliflower instead of bulgur, so you get all the bright, herby goodness with none of the blood sugar drama.
Why cauliflower wins:
- You can eat a big bowl without the crash
- It’s naturally low-glycemic and gut-friendly
- It’s rich in antioxidants and fiber
- It keeps your meals light, energizing, and easy to digest
Bonus tip: Add grilled salmon, chicken, or lentils and turn this into a complete meal that keeps you full for hours.
Source: Verywell Health
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Cauliflower Tabouli: The Grain-Free Twist This Nutritionist Swears By
- Prep Time: 20 minutes
- Cook Time: 15-20 minutes
- Total Time: 35-40 minutes
Description
This recipe is great because you can eat as much of this as you like. Why? No grains!
(can you tell I like it when I can eat a lot of food while still making sure I feel great & keep the weight in check?)
Eat as a side dish or a meal by adding your fav choice of protein.
The best part? It’s Dairy-free, Egg-free, Gluten-free, Grain-free, Nut-free, Soy-free, Oil-free, Low Glycemic & full of plant-based goodness. The other best part? It’s a great way to get more veggies into your life. Your family will NEVER know they’re chowing down on veggies!
Ingredients
- 2 lb head of cauliflower – riced
- 1 English cucumber chopped
- 2 tomatoes, diced
- 1 small onion, diced
- 1 bunch flat leaf parsley
- 1/4 cup freshly chopped cilantro
- 1 tablespoon freshly chopped basil
- 2 garlic cloves, minced
- Zest and juice of 1 lemon
- Salt & Pepper to Taste
Instructions
- Cut the cauliflower in half, remove the core, then cut into small florets
- In small batches, process the cauliflower in a food processor until small and uniform in size, looks like rice. Transfer over to a large mixing bowl, then continue until all the cauliflower is processed
- Stir in the cucumbers, tomatoes, and chopped herbs
- Toss in the garlic, lemon, and stir to combine, then season to taste with sea salt & pepper if you want
Notes
Serve it chilled or at room temp. It stores well for 2–3 days, so you can batch it ahead for lunches or snacks.
Why This Recipe Works for Women 40+
This isn’t just a “healthy swap.” It’s a metabolic upgrade.
Cauliflower Tabouli is:
- Anti-inflammatory: Great for hormone harmony
- Low glycemic: Helps keep blood sugar steady
- Bloat-friendly: No grains, no dairy, no problem
- Totally satisfying: Bright, herby, crunchy, and crave-worthy
It’s also quick to make, easy to customize, and full of the nutrients your body needs to stay energized and balanced.
Grab My Free Guide: Quick & Easy Metabolism-Boosting Recipes
If you love meals like this, ones that taste good, feel good, and work for your body, I’ve got a freebie you’ll want to grab.
Inside this free download, you’ll get:
- Hormone-smart meals that come together in under 20 minutes
- Blood sugar–friendly swaps
- Recipes that satisfy cravings and support your goals
Join the Support Crew
Looking for women who get it?
Come join my Facebook community: The New You Lifestyle – a support group just for women in midlife who are ready to ditch dieting, feel amazing in their bodies, and build habits that last.
We share recipes, wins, struggles, and a whole lot of encouragement. Come hang out with us!
Final Thoughts
This Cauliflower Tabouli isn’t just a recipe, it’s a strategy.
You don’t have to restrict. You don’t have to settle. And you definitely don’t have to give up your favorite flavors to feel good in your body.
Try the recipe, tweak it your way, and let me know how it goes. And if you’re on Instagram, tag me when you make it. I love seeing your creations in the wild!
FAQs about Cauliflower Tabouli
Traditional tabbouleh is made with bulgur wheat, parsley, tomatoes, cucumbers, onion, lemon juice, and olive oil. This version swaps bulgur for riced cauliflower.
The dressing is a simple mix of fresh lemon juice, lemon zest, minced garlic, salt, and pepper—no oil needed in this metabolism-friendly version.
In this recipe, you don’t need to soak or cook the cauliflower. It’s pulsed raw in a food processor to create a rice-like texture that keeps the salad fresh and crisp.
This Cauliflower Tabouli is loaded with fiber, antioxidants, and plant-based nutrients. It’s grain-free, low glycemic, and supports digestion, metabolism, and hormone balance, especially great for women 40+.
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