Enjoy this delicious Cauliflower Hummus with fresh veggies or crackers! This low carb hummus recipe has all the great flavors of the original, without the carbs.
4 G Net Carbs per 1/4 cup serving (makes 10 servings)
Cauliflower is a great low carb vegetable! Learn how to make Cauliflower Rice, try Cauliflower Fritters for breakfast, or make a delicious Keto Cauliflower Pizza Crust.
The Perfect Low-Carb Hummus Recipe
Cauliflower is a wonder vegetable! It has a mild flavor, meaning it can be prepared in a variety of ways to mimic other foods.
Cauliflower chopped into small pieces makes an amazing low carb rice substitute. Instead of potatoes, cauliflower mash is delicious. It can also be used to make creamy sauces or soup bases.
This recipe uses roasted cauliflower as the main ingredient, but keeps to the authentic flavor of classic hummus! The basic flavors include olive oil, lemon juice, tahini, and raw garlic, to create a rich and thick spread, perfect for dipping vegetables or almond flour crackers.
When I first heard this was possible, I was skeptical! I thought it would be too thin. I was pleasantly surprised to be wrong! Roasting the cauliflower reduces the water content, and then the tahini and olive oil give it a silky, rich texture.
If you’re following a keto diet and are craving more variety, this keto hummus is a great way to mix things up! Regular hummus contains garbanzo beans (chickpeas), and has about 20 G net carbs, whereas this one has about 4 G net carbs.
This bean-free hummus recipe is great for a variety of nutritional needs! It works for the paleo diet, and is Whole30 as well.
What You’ll Need
- Cauliflower Florets (about 2 pounds of cauliflower, chopped)
- Olive Oil (avocado oil will work, but Extra Virgin Olive Oil adds beautiful flavor!)
- Sea Salt & Black Pepper
- Thyme (dried or fresh, optional)
- Tahini (sesame paste)
- Fresh Lemon Juice
- Garlic
- To Garnish: optionally, garnish your low carb hummus with additional olive oil, sesame seeds, paprika, or Italian parsley. Pine nuts or toasted almonds are a great touch of flavor and texture also!
What to Serve with Keto Hummus
Keep your dip low carb by choosing healthy dippers! One of my favorite ways to enjoy this dip is with red bell peppers and cucumbers! Try a variety of fresh veggies and crackers, or use as a topper for salads, chicken, or seafood dishes.
- Carrots
- Bell Peppers
- Broccoli
- Cucumbers
- Mushrooms
- Almond Flour Crackers
- Chia Seed Crackers
- Keto Bread Rolls
- Use it as a salad topper! Make a greek style salad with cucumbers, olives, tomatoes, greens, grilled chicken, and a big dollop of hummus!
- Make a Middle Eastern style chicken shawarma bowl: Grill up some chicken, and serve on cauliflower rice with kalamata olives, cucumbers, tomatoes, red onions, feta cheese, and some cauliflower hummus. Check out this Moroccan Spiced Grilled Chicken for the perfect flavors here!
If you’re sharing this dip with people who do not follow a low carb diet, feel free to add pita chips, toasted pita bread, rice crackers, etc.
How to Make Cauliflower Hummus
Step 1: Preheat oven to 425º F, and line a large baking tray with parchment paper.
Step 2: To the baking tray, add cauliflower. Drizzle the cauliflower with olive oil, and then season it with sea salt, thyme, and black pepper. Toss cauliflower to evenly coat.
Step 3: Roast the cauliflower for about 25 minutes, until the cauliflower is fork tender and has begun to brown. To get a thick and creamy hummus, the cauliflower needs to be cooked well to reduce the moisture content.
Step 4: Allow the cauliflower 10-15 minutes to cool, and then add it to a food processor bowl (or high speed blender), along with tahini, lemon juice, olive oil, garlic, salt and pepper.
Step 5: Process the cauliflower hummus for 3-4 minutes. If necessary, stop and scrape down the sides. It will continue to thicken and create a smooth, silky texture the longer you process, so don’t be shy about keeping the food processor running a bit here!
Step 6: Chill the hummus prior to serving (it’s delicious cold out of the fridge!). Garnish with an extra drizzle of olive oil, some paprika (or smoked paprika), and optionally some chopped parsley. Some pine nuts or toasted almonds make a great texture on this as well!
FAQ & How to Store
How to Store Leftover Cauliflower Hummus
Store leftover cauliflower hummus in an airtight container refrigerated for up to 5 days.
If I am making this recipe in advance, I don’t add the garlic. It stores better without it, and then I freshly grate the garlic right before serving.
The next time you need a healthy appetizer, whip up this easy cauliflower hummus and chill it until ready to serve. I
Can I freeze cauliflower hummus?
Yes, however the texture isn’t as good once it has been thawed. Store it in an airtight container, and freeze up to 3 months.
When ready to serve, allow to thaw, then throw it back in the food processor to improve the texture.
Cauliflower Hummus with No Tahini
If you don’t have tahini, try using almond butter, cashew butter, or unsweetened sunflower seed butter in its place. The seed butter is a big part of the flavor and texture of this low-carb hummus recipe, but other options will work in a pinch!
Other Keto Appetizers to try:
Try this recipe? Be sure to share your cooking with me on Pinterest, Facebook, or Instagram, and tag @BlissfullyLowCarb !
Roasted Cauliflower Hummus
Ingredients
- 2 pounds cauliflower chopped into pieces
- 3 tablespoon olive oil divided
- 1/4 teaspoon thyme
- 1 teaspoon sea salt or to taste, divided
- fresh black pepper to taste
- 3 tablespoons tahini (sesame paste)
- 3 tablespoons lemon juice
- 1 clove garlic grated
- pinch cayenne or paprika
Instructions
- Preheat oven to 425º F, and line a large baking tray with parchment paper.
- To the baking tray, add cauliflower. Drizzle the cauliflower with olive oil, and then season it with sea salt, thyme, and black pepper.
- Roast the cauliflower for about 25 minutes, until the cauliflower is very soft and has begin to brown. To get a thick and creamy hummus, the cauliflower needs to be cooked well to reduce the moisture content.
- Allow the cauliflower 10-15 minutes to cool, and then add it to a food processor bowl, along with tahini, lemon juice, olive oil, garlic, salt and pepper.
- Process the cauliflower hummus for 3-4 minutes. If necessary, stop and scrape down the sides. It will continue to thicken and create a smooth, silky texture the longer you process, so don’t be shy about keeping the food processor running a bit here!
- Chill the hummus prior to serving (it’s delicious cold out of the fridge!). Garnish with an extra drizzle of olive oil, some paprika (or smoked paprika), and optionally some chopped parsley. Some pine nuts or toasted almonds make a great texture on this as well!
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