Keto Cauliflower Hummus

Rich, creamy, and loaded with flavor, keto Cauliflower Hummus will be your new favorite snack! This is an easy recipe to make, and the flavors get better after a day or two. Grab your favorite dippers and dig into deliciousness today!

keto cauliflower hummus in a bowl with cucumbers on the side
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Rich, creamy, and loaded with flavor, keto Cauliflower Hummus is perfect for snacking. First, roasting the cauliflower gives it a rich, deep flavor that pairs perfectly with the tahini.

I also love that this is an easy Cauliflower Hummus recipe. Tahini is widely available, and with just a few tasty ingredients, you can transform humble cauliflower into a delicious snack.

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What is Hummus?

Hummus is a smooth, rich dip that’s typically made from chickpeas. But, chickpeas – or garbanzo beans – are notoriously high in carbs, making them a no-no on a keto lifestyle. Hummus is a puree – and it takes well to flavor, making this a great dish to customize (see my suggestions below.)

Is Hummus Keto?

It can be! Traditional hummus, made with chickpeas, is too high in carbohydrates for a typical keto or low-carb lifestyle. However, when you use versatile cauliflower, you can make a delicious keto dip that’s smooth, creamy, and flavorful. Cauliflower Hummus is also gluten-free, vegetarian, and vegan.

What You’ll Need

  • 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

For a complete list of ingredients and instructions, please scroll down to the end of the page for the recipe.

  1. Preheat your oven to 425-F.
  2. Toss the cauliflower florets and garlic cloves with the oil and sprinkle with salt and pepper.
  3. Roast on a baking sheet for about 30 minutes or until very tender and golden brown.
  4. Cool the cauliflower slightly.
  5. Pulse the roasted cauliflower, roasted garlic cloves, tahini, and lemon juice in a food processor until smooth.
  6. Add a few tablespoons of water, if necessary, to get it smooth but still scoopable.
  7. Adjust the salt and pepper if necessary.
  8. Drizzle the remaining olive oil over the top and add a sprinkle of paprika and chopped parsley (optional).
  9. Serve and enjoy!

Recommended

Chef Jenn’s Tips

  • Thin the low-carb Cauliflower Hummus as it pulses in the food processor with a tablespoon of water until it is silky and smooth but still scoopable.
  • This easy keto appetizer can be made ahead of time – it’ll keep in the fridge and intensify flavor.
  • Even non-ketoers love this recipe, so make enough to share!

Best Dippers For Hummus

The best dippers for hummus are the ones you love the most – and those that are low in net carbs. Here are some of my favorites:

  • Cucumber slices
  • Radish
  • Peppers
  • Celery sticks
  • Carrots (skip the carrots if you’re doing strict keto)
  • Your favorite sliced vegetables
  • Low-carb tortillas baked into chips

Make It A Meal

This keto hummus recipe isn’t just a great snack – made from vegetables, it can double as a tasty side dish. And hummus is from the Mediterranean and the Middle East, so pair it with your favorite kabobs or kefta beef, a meal of smoked pork tenderloin, or your favorite grilled eats. I also love this Instant Pot Turkey Tenderloin or Bacon-Wrapped Smoked Meatloaf with hummus!

Or, make it a dip party! Serve this low-carb hummus with all your favorite dips, including this Beef Jerky Dip!

Storage Instructions

Easy Cauliflower Hummus with tahini will keep in your fridge for 5-7 days if tightly wrapped or in an airtight container.

Variations

  • When pureeing your cauliflower, add some roasted red peppers to make it roasted red pepper hummus.
  • Add half an avocado when pureeing to turn this into avocado hummus.
  • Parsley and cilantro turn this into herb hummus. Add a good handful of herbs when pureeing.
  • Add a teaspoon of curry powder or turmeric to add lively color and flavor.

Frequently Asked Questions

Is Cauliflower Hummus healthy?

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!

Can I freeze Cauliflower Hummus?

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.

Can I make Cauliflower Hummus with no tahini?

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.

How many carbs are in keto hummus?

This keto cauliflower hummus has just 6 net carbs per generous 1/4 cup serving.

Step By Step Process

serve and enjoy your keto cauliflower hummus
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Keto Cauliflower Hummus

Perfect for snacking or as a side dish, keto Cauliflower Hummus is rich, flavorful, creamy, and oh-so-delicous!
Course Appetizer
Cuisine European
Keyword cauliflower, cauliflower hummus, hummus, party dip
Prep Time 10 minutes
Cook Time 30 minutes
Servings 6 servings
Calories 220kcal

Equipment

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

Chef Jenn’s Tips

  • Thin the low-carb Cauliflower Hummus as it pulses in the food processor, with a tablespoon of water at a time until it is silky and smooth but still scoopable.
  • This easy keto appetizer can be made ahead of time – it’ll keep in the fridge and intensify in flavor.
  • Everyone – even non ketoers – love this recipe, so make enough to share!

Nutrition

Serving: 0.25cup | Calories: 220kcal | Carbohydrates: 8g | Protein: 5g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Sodium: 222mg | Potassium: 301mg | Fiber: 2g | Sugar: 1g | Vitamin A: 77IU | Vitamin C: 35mg | Calcium: 46mg | Iron: 1mg | Net Carbohydrates: 6g

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:

Having trouble counting carbs? Check out this handy calculator, and this sugar-free chocolate cake is another tasty recipe!

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