Fresh, vibrant, and full of flavor, this wheat-free Tabbouleh Salad is a modern take on a classic Middle Eastern dish. Traditionally made with bulgur wheat, this version swaps in gluten-free orzo, keeping the familiar look and satisfying texture while making it accessible for anyone avoiding wheat or gluten.
Packed with fresh parsley, mint, tomatoes, and lemon juice, this salad is naturally plant-based, light, and refreshing. The herbs aren’t just for flavor — parsley and mint provide antioxidants and support digestion, while tomatoes add vitamin C and lycopene. Olive oil contributes heart-healthy fats, helping the body absorb fat-soluble nutrients and keeping the dish satisfying without feeling heavy.
Perfect as a side dish, a light lunch, or part of a mezze spread, this gluten-free tabbouleh delivers all the brightness of the original with a simple, inclusive twist that everyone can enjoy.
Recipe
Serves 4
3.5 oz (100 g) uncooked gluten-free orzo
3 tbsp lemon juice
2 medium tomatoes, diced
0.5 oz (15 g) fresh parsley, finely chopped
0.5 oz (15 g) green onions, finely chopped
0.25 oz (7 g) fresh mint, finely chopped
3 tbsp olive oil
½ tsp salt
½ tsp black pepper
How to Prepare
Cook gluten-free orzo according to package directions. Drain well and let cool completely.
In a medium bowl, whisk olive oil, lemon juice, salt, and pepper.
Add cooked orzo, tomatoes, parsley, green onions, and mint.
Toss until well combined.
Taste and adjust seasoning. Serve chilled or at room temperature.
