Hemp Seed Tabbouleh (Keto, Grain-Free)

Since we are in the midst of a heatwave here in the UK, all I can eat right now is salad, ice cream and watermelon. On repeat.

I don’t know about you, but I can never handle much when it’s sizzling outside. However, this Hemp Seed Tabbouleh is the perfect lunch (or dinner) for warmer days.

keto tabbouleh

It is packed with summery, fresh flavours, and tastes utterly delicious. It also stores really well if you want to pack it in a lunch box and take to work or on a picnic! A delicious summer meal if you’re looking for a lower carb option.

Thanks to the use of hemp hearts in place of cous cous or even quinoa, it is also grain-free, Keto-friendly (low-carb) and high in plant-based proteins – hemp seeds are a complete source of vegan protein.

Happily, hemp seed hearts are also rich in healthy fats, especially omega-3 fatty acids, making them the perfect addition to summer salads.

Happy eating!

Sam x

Hemp Seed Tabbouleh


  • Serves 2-4
  • One cup hemp hearts (hemp seeds – I used Koro)
  • 400g vine-ripened cherry tomatoes, cut into quarters
  • 1/2 large cucumber, diced
  • Bunch spring onions (I used six small), chopped
  • Large bunch (around 30g) parsley, finely chopped
  • Small bunch (a large handful) mint, finely chopped
  • Zest one lemon
  • For the dressing –
  • 5 tbsp olive oil
  • Lemon juice, to taste (I used one lemon, but start with the juice of half)


  1. Toss together all ingredients for your salad.

  2. Whisk together the olive oil and lemon juice to taste, then drizzle over the salad. Toss once more, then eat immediately.

Author: Sam

I'm a freelance health, food and fitness journalist, busy mama and recipe creator!

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