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Low-Carb Mediterranean Cauliflower Couscous

4.7 stars, average of 89 ratings

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We love Mediterranean flavours in our house, so this dish is always a welcome meal as it’s packed full of delicious flavour. It also comes together really quickly to make a great option as a light mid-week meal.

When serving as a meal, we usually top with a little flaked fish or top with a fried egg to make it a little more substantial, though it definitely hold’s its own as a dish in it’s own right.

Alternatively, it makes a really taste side alongside a heartier main.

Hands-on Overall

Allergy information for Low-Carb Mediterranean Cauliflower Couscous

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving)

Net carbs5.4 grams
Protein4.1 grams
Fat11.7 grams
Calories145 kcal
Calories from carbs 15%, protein 11%, fat 74%
Total carbs8.6 gramsFiber3.2 gramsSugars2.5 gramsSaturated fat2.7 gramsSodium637 mg(28% RDA)Magnesium34 mg(9% RDA)Potassium494 mg(25% EMR)

Ingredients (makes 6 servings)

  • 1/2 medium head cauliflower (600 g/ 1.3 lb)
  • 3 tbsp extra virgin olive oil (45 ml)
  • 1 garlic clove, minced
  • 1 tsp sea salt
  • 50 g dark leaf kale, about 3-4 leaves, stalk removed (1.8 oz)
  • 50 g sun-dried tomatoes, drained (1.8 oz)
  • 60 g mixed olives (2.1 oz)
  • 1/2 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tbsp fresh lemon juice (15 ml)
  • 1/3 cup crumbled feta, to serve (50 g/ 1.8 oz)
  • ribboned fresh basil or spinach to serve
  • Optional:extra salt and pepper to taste

This recipe makes 6 servings (served as side dishes), or 3 regular servings (served as main dish).


  1. Roughly chop the cauliflower or break into florets and add to a food processor. Pulse until the cauliflower is finely chopped, resembling couscous.
    Low-Carb Mediterranean Cauliflower Couscous
  2. De-stem the kale and cut it into thin ribbons.
    Low-Carb Mediterranean Cauliflower Couscous
  3. Add the oil to the fry pan over medium heat. Add the garlic and kale, and cook, stirring, two minutes. Add the cauliflower and salt and stir to coat.
    Low-Carb Mediterranean Cauliflower Couscous
  4. After a minute or two, add the remaining ingredients and cook stirring for around 2 to 3 minutes. Remove from heat, and stir through lemon juice.
    Low-Carb Mediterranean Cauliflower Couscous
  5. Serve topped with crumbled feta and fresh basil or spinach.
    Low-Carb Mediterranean Cauliflower Couscous Lasts up to a week in sealed container in the fridge (keep feta separate and add when serving).
    Low-Carb Mediterranean Cauliflower Couscous

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Cauliflower, fresh
3 g1.9 g0.3 g25 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Garlic, fresh
0.2 g0 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Kale, dark leaf, Italian black kale (cavolo nero)
0.1 g0.3 g0.1 g3 kcal
Sun-dried tomatoes (in oil, drained)
1.5 g0.4 g1.2 g18 kcal
Black olives
0 g0.1 g0.7 g8 kcal
Green olives
0 g0.1 g0.8 g7 kcal
Cumin, ground
0.1 g0 g0 g1 kcal
Oregano, dried
0.1 g0 g0 g1 kcal
Lemon juice, fresh
0.1 g0 g0 g0 kcal
Feta cheese
0.3 g1.2 g1.8 g22 kcal
Basil, fresh
0 g0.1 g0 g0 kcal
Total per serving
5.4 g4.1 g11.7 g145 kcal

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Dearna Bond
Creator of

Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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Comments (3)

One of my FAVORITES so far!  I have been following the Keto diet for one month. This week I have really been missing grains! I saw this and thought it was worth a try.  I actuallyfelt guilty eating it as the consistency is so similar to couscous you will not notice the difference.  I added artichokes and pine nuts.  Thank you so much for the great receipe!!  This one got me through my grain craving 😊

Ginger, thank you for your lovely feedback! I love using cauli-rice in tabbouleh - you won't almost be able to tell the difference 😊

You've got really pretty photos, and I think it sounds amazing as a light lunch or side dish!