This is the dip I make when I want hummus without the chickpea carb count attached to it. Roasting the cauliflower first is what makes this taste like an actual dip and not just blended vegetables with tahini stirred in.
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I keep a batch in the fridge most weeks for snacking, since it holds up for days and actually tastes better after a day to let the flavors settle. Tahini is the one ingredient here that isn’t optional if you want this to taste like real hummus.
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Chef Jenn’s Take on Keto Cauliflower Hummus
A lot of cauliflower hummus recipes skip roasting and just steam or boil the cauliflower before blending, and the result tastes exactly like what it is, watery cauliflower with tahini stirred through it. There’s no depth to it, and the texture stays thin no matter how long you blend it in the food processor, since boiled cauliflower carries excess water straight into the dip.
Roasting the cauliflower until it’s genuinely golden brown before it goes in the food processor is what fixes both problems. The high heat drives off extra moisture and builds real caramelized flavor into the cauliflower itself, which gets you a lot closer to the roasted, nutty depth traditional chickpea hummus has. Add water back in a tablespoon at a time while processing rather than all at once. That’s the only way to land on a texture that’s silky but still holds a scoop instead of turning into a thin dip.
What You’ll Love About Keto Cauliflower Hummus
- It actually tastes like roasted hummus instead of blended raw vegetables, which is where most chickpea-free versions fall short.
- Non-keto people at my table go for this without knowing it’s not the real thing, until someone tells them.
- It holds up in the fridge for a full week and the flavor gets better after the first day, so it’s genuinely make-ahead friendly.
Ingredients
- Cauliflower – Fresh. Remove the leaves and much of the core, and cut the cauliflower into florets.
- Olive oil – You can also use avocado oil.
- Garlic – A few fresh cloves. Garlic is higher in carbs, so go easy.
- Salt and pepper – You can use white pepper to keep your dip creamy white in color.
- Tahini – This is a sesame seed paste, and you can find it near peanut butter in the grocery store.
- Lemon juice – Fresh lemon juice.
- Paprika – To garnish.
- Parsley – To garnish.
How To Make Easy Keto Cauliflower Hummus
Scroll down for the full recipe card with exact measurements and printable instructions.
Preheat your oven to 425-F. Toss the cauliflower florets and garlic cloves with the oil and sprinkle with salt and pepper. Roast on a baking sheet for about 30 minutes or until very tender and golden brown.
Cool the cauliflower slightly. Pulse the roasted cauliflower, roasted garlic cloves, tahini, and lemon juice in a food processor until smooth. Add a few tablespoons of water, if necessary, to get it smooth but still scoopable.
Adjust the salt and pepper if necessary. Drizzle the remaining olive oil over the top and add a sprinkle of paprika and chopped parsley (optional). Serve and enjoy!
Make It A Meal
This is a snack and appetizer, not a main dish, so I put it out alongside something else when I’m serving a real spread. Lemon Oregano Chicken Kabobs or Kefta Beef Kabobs both work well on the same table as this.
If you want more dip options for the same spread, Blue Cheese Dip or Crab Rangoon Dip round things out.
Storage
This keeps in the fridge for 5 to 7 days in an airtight container, and the flavor actually improves after the first day. It technically freezes, but cauliflower releases water as it thaws, so the texture turns watery and thin. Best made fresh or refrigerated only.
Frequently Asked Questions
Yes! This is a very healthy dish, and because it is low in net carbs, it is also the best keto hummus recipe. It’s high in fiber, has good fats, and is delicious!
Technically, yes, you can. However, when you thaw it, the cauliflower will give off a lot of water and this will dilute your hummus and make it runny. I suggest eating this dish fresh.
No tahini or don’t like it? Skip it! You can make hummus without tahini, but you’ll need to add 1 tablespoon of olive oil and a few extra tablespoons of water when pureeing it to get it to the right consistency.
This keto cauliflower hummus has just 6 net carbs per generous 1/4 cup serving.
Add Preferred SourceKeto Cauliflower Hummus
Equipment
- Food processor or blender
Ingredients
- 4 cups cauliflower florets
- 4 tablespoons olive oil divided
- 2 cloves garlic
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 cup tahini
- 1 tablepsoon lemon juice
- 1/4 teaspoon paprika to garnish, optional
- 1 tablespoon parsley to garnish, optional
Instructions
- Preheat your oven to 425-F.
- Toss the cauliflower florets and garlic cloves with 3 tablespoons of olive oil and sprinkle with salt and pepper.
- Roast on a baking sheet for about 30 minutes or until very tender and golden brown.
- Cool the cauliflower slightly.
- Pulse the cauliflower, roasted garlic cloves, tahini, remaining olive oil, and lemon juice in a food processor until smooth.
- Add a few tablespoons of water, if necessary, to get it smooth but still scoopable.
- Adjust the salt and pepper if necessary.
- Drizzle the remaining olive oil over the top and add a sprinkle of paprika and chopped parsley (optional).
- Dig in!
Notes
Recipe Card Tips
- Roast the cauliflower until it’s actually golden, not just soft. That caramelized color is what gives this depth instead of tasting like plain blended vegetables.
- Add water gradually while processing, not all at once. Going too fast makes it easy to overshoot into a thin, runny dip instead of one that holds a scoop.
Nutrition
A Note on Nutritional Information
Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.
Want Even More Easy Keto Recipes?
These are some of my current favorites:
- Crack Cauliflower
- Beefy minestrone soup
- Grilled vegetables
- And this dump-and-go Instant Pot classic
Having trouble counting carbs? Check out this handy calculator, and this sugar-free chocolate cake is another tasty recipe!
