You’ll love this easy gluten free tabbouleh recipe! With fresh ingredients like parsley, mint, and tomatoes, this simple recipe is packed with flavor and nutrition. Additionally, adding quinoa instead of bulgur wheat adds a protein boost to help keep you full and satisfied. 

Quinoa Tabbouleh

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What is Tabbouleh?

Originating in Lebanon and Syria, tabbouleh is a delicious Eastern Mediterranean diet staple made with bulgur wheat, chopped fresh parsley, tomato, onion, olive oil, lemon juice, and salt. Sometimes mint and green onions are added for additional flavor.

What you’ll love about this gluten free quinoa tabbouleh salad:


  • EASY– This is such an easy recipe to make at the last minute or to meal prep ahead of time and keep in the fridge for a ready-to-eat meal.
  • HEALTHY – This is a healthy salad packed with brain and heart-healthy, anti-inflammatory ingredients. It’s the ultimate “eat the rainbow” meal!
  • DELICIOUS – The nutty flavor of quinoa paired with fresh veggies, zesty lemon juice, and vibrant herbs makes this quinoa tabbouleh absolutely delicious!

Gluten-free tabbouleh ingredients, substitutions, and additions

Graphic featuring ingredients to make a gluten free tabbouleh salad with quinoa, cucumbers, tomato, herbs, lemon juice, and olive oil.

My gluten-free version of tabbouleh is a twist on the traditional dish and features the following simple ingredients you’ll find at your local grocery store:

Quinoa. Use any dry quinoa, including white, red, black, or tri-color. Tip! I always recommend rinsing quinoa in cold water before cooking to remove bitterness.

Cucumbers. I’ve used both Persian and English cucumbers in this recipe. Either variety is a great option.

Grape or Cherry Tomatoes. Flavorful, fresh tomatoes are a key ingredient in tabbouleh. If you’re making this recipe in the summer and have access to sweet, juicy heirloom tomatoes or homegrown tomatoes, by all means, use them. Otherwise, I like grape or cherry tomatoes year-round for the best flavour.

Parsley. I prefer the taste and texture of flat leaf parsley, but you can also use curly parsley in this gluten-free tabbouleh recipe.

Green Onions. Use the green onion tops only to make a low FODMAP version of this salad if you have IBS.

Fresh Mint Leaves. I love using mint fresh from my garden to make this salad!

Dressing. I don’t make a dressing per se but add lemon juice, extra virgin olive oil, dried oregano, salt, and pepper to the ingredients.

Optional Add-Ins. I love this salad as is, but feel free to get creative with your favorite add-ins. I think feta cheese, chopped red onion, lemon zest, creamy avocado, and other fresh herbs would be delicious additions to this classic middle easter dish. Want more plant-based protein in this vegan tabbouleh recipe? Add chickpeas, lentils, sunflower seeds, or pine nuts.

How to make quinoa tabbouleh

  1. Rinse, then cook your quinoa. ~15 minutes. Use two cups of water for every one cup of dry quinoa.
  2. While the quinoa is cooking, prep your fresh veggies. Chop cucumber, parsley, and mint. Slice tomatoes and green onions. Add them all to a large bowl. Tip! I love my mini Kitchen Aid food processor for finely chopping parsley and mint.
  3. Add the cooked quinoa, lemon juice, olive oil, and oregano to the veggies. Add salt and pepper to taste. Serve at room temperature or chill until ready to enjoy. Store in an airtight container for up to four days.

What to serve with gluten-free tabbouleh

Close-up photo of quinoa tabbouleh on a white plate with fresh mint on top.
  • This gluten free tabbouleh salad recipe is delicious on its own for a light meal.
  • Serve it as a side salad with any protein choice, such as salmon or roast chicken. Or, add additional plant protein, as mentioned earlier.
  • Make a mezze platter and serve your quinoa tabbouleh alongside other sharable dishes like fresh or roasted veggies, a spread such as hummus and baba ganoush, olives, cheese, and pita bread. This gluten-free pita recipe looks tasty!

Quinoa tabbouleh health and nutrition

  • Quinoa is naturally gluten-free, a good source of fiber, and a complete protein containing all essential amino acids.
  • Whole grains, veggies, herbs, and extra virgin olive oil are key components of an anti-inflammatory diet, DASH diet, and MIND diet.
  • One large serving of gluten-free tabbouleh salad has 480 calories, 13 grams of protein, 65 grams of carbohydrates (13 grams of fiber), and 19 grams of healthy fats (only 3 grams of saturated fat)
Close-up photo of quinoa tabbouleh on a white plate with fresh mint on top.

Easy Gluten Free Tabbouleh Recipe with Quinoa

You can whip up a batch of this fresh and easy quinoa tabbouleh {gluten free, low FODMAP, vegan} in 20 minutes! Enjoy it for dinner with your favorite sides, then save the leftovers for lunch the next day. It’s nourishing AND delicious!
4.50 from 8 votes
Print Recipe Pin Recipe
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4 servings

Ingredients

  • 1 cup dry quinoa, pre-rinse to remove bitterness
  • 2 cups water
  • 2 large cucumbers, peeled and chopped into bite size pieces
  • 2 cups grape or cherry tomatoes, sliced into bite size pieces
  • 2 cups loosely packed flat leaf parsley, chopped
  • 1 cup chopped green onions, green part only
  • 1 cup loosely packed fresh mint, chopped
  • 1/4 cup lemon juice
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon dried oregano
  • Salt and Pepper to taste

Instructions

  • Rinse the quinoa. Place in a medium pot with water, and heat on high until boiling. Turn the heat down to a simmer, and cook for ~ 15 minutes.
  • While the quinoa is cooking, peel and chop the cucumbers and slice the tomatoes. Place them in a large salad bowl or serving dish. Add the chopped parsley, green onions, and mint to the cucumber and tomatoes, and stir well to combine.
  • Juice the lemon and add to the herbs and veggies along with the olive oil.
  • When quinoa has finished cooking, pour it into the bowl with the other ingredients, and stir well to combine. Stir in the dried oregano, and salt and pepper to taste.
  • Serve warm, or chilled {store covered in refrigerator until ready to serve, or for up to 3 days.}

Notes

Tip! Use a small food processor to chop the mint and parsley finely. I love this mini Kitchen Aid food processor .
Optional Ingredients: I love this salad as is, but feel free to get creative with your favorite add-ins like feta cheese, chopped red onion, lemon zest, creamy avocado, and other fresh herbs. Want more plant-based protein in this recipe? Add chickpeas, lentils, sunflower seeds, or pine nuts.
Serving Suggestions: Enjoy as a light main dish with gluten-free pita bread or as a side dish w/ roast chicken or salmon. Add to a mezze platter alongside other Mediterranean diet-inspired dishes like fresh or roasted vegetables, a spread such as hummus and baba ganoush, olives, cheese, and pita bread.
 

Nutrition

Serving: 11/2 cups | Calories: 480kcal | Carbohydrates: 65g | Protein: 13g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 16g | Sodium: 41mg | Fiber: 13g | Sugar: 8g
EA Stewart, RD | Registered Dietitian Nutritionist
Course Dinner, Lunch, Salad, Side Dish
Cuisine Gluten Free, Low FODMAP, Mediterranean, Middle Eastern, Vegan
Keyword quinoa tabbouleh
Diet Gluten Free, Low FODMAP, MIND Diet, Vegan
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