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Home / Recipes / Keto Appetizers

Keto Roasted Cauliflower Hummus

By Lisa MarcAurele · Jun 15, 2020 · 12 Comments

695 shares
Jump to Recipe
cauliflower hummus recipe

This easy keto roasted cauliflower hummus comes together quickly with tahini, lemon juice, and roasted garlic. It has all the rich flavors of traditional hummus with only a fraction of the carbs!

keto roasted cauliflower hummus pintrest image
Article Index
  • Step by Step Directions
  • Is regular hummus keto friendly?
  • Serving Suggestions
  • Other recipes to try
  • Keto Hummus Recipe
  • Recipe

There's no need to miss hummus on a low-carb diet. Just use cauliflower instead of chickpeas to get a similar blend that's keto friendly.

Tahini, lemon juice, roasted garlic, and cumin give you all the rich, amazing flavor you expect in a keto hummus. Roasting the cauliflower also deepens the flavor.

Once you process the cauliflower with a little olive oil, the texture will be just like the real thing. Garnish with paprika and parsley before serving, and you’ll have an irresistible dip!

Step by Step Directions

Making cauliflower hummus is so simple. Just roast your cauliflower and garlic, toss all the ingredients in a food processor, and blend until it’s perfect. That’s it!

Here's the step by instructions for this delicious dip:

  • Prepare cauliflower and garlic for roasting. Roughly chop the cauliflower, then spread it out on a baking sheet.  Add the whole garlic cloves, drizzle with olive oil, then toss to ensure all of the cauliflower is well coated.
cauliflower florets in pan
  • Roast the cauliflower and garlic. Roast the cauliflower and garlic at 425°F for 20 to 25 minutes or until tender. Remove from the oven and allow to cool for 5 minutes.
roasted cauliflower in pan
  • Process ingredients until desired consistency is reached. Add the roasted cauliflower, garlic, and remaining ingredients to a food processor. Process until smooth. Adjust seasonings to taste and add more olive oil if necessary for texture.
processing keto hummus

To serve, spoon the mixture into a shallow bowl. I like to sprinkle it with a bit of paprika and parsley for garnish. You can also add a drizzle of olive oil on top before serving.

Is regular hummus keto friendly?

Hummus is a savory dip originally from the Middle East and Mediterranean. Traditionally, it is made from cooked and smashed chickpeas.

Chickpeas are a legume. Those following strict keto avoid legumes, which would rule out hummus. However, those who aren’t as strict may allow them in moderation depending on the carb count.

Peanuts, for example, are a legume, but not as high in carbs. Many of us on a low-carb eating plan enjoy peanut butter in moderation.

For a typical hummus like Athenos, one tablespoon will contain 2-4 grams of carbohydrates and about 1 gram of fiber. This leaves us with 1-3 net carbs.

This may not seem like a lot. However, most of us eat a lot more than one tablespoon when we’re enjoying a tasty dip. 

Based on the carb count, you should limit traditional hummus to only a few bites. But a larger serving of cauliflower hummus that's about ⅓ cup will only set you back about 4g net carbs!

keto cauliflower hummus

Serving Suggestions

Looking for some low carb foods to dip in your keto hummus?

Personally, I enjoy low carb vegetables like cucumber slices or celery. They provide a nice crunch while keeping carbs very low.

Pork rinds are another great option. They are super crispy, and many brands have zero carbs per serving! 

You could also whip up a batch of my low carb tortilla chips. These would be perfect with this cauliflower hummus.Traditional hummus is often served with soft pita. If you’re looking for something similar, my cauliflower, almond flour, or coconut flour tortillas are great substitutes!

roasted cauliflower hummus

Other recipes to try

Looking for more delicious low-carb dip recipes? Check out a few of these favorites:

  • Keto Crab Dip is creamy, delicious, and served hot right out of the oven!
  • Taco Salad Dip with Ground Beef can be layered with all your favorite taco ingredients for a fun and tasty dish.
  • Keto Buffalo Chicken Dip is super creamy, loaded with melted cheese, and only requires 7 ingredients to make!
  • Warm Spinach Dip is a classic dish that sneaks in healthy vegetables with all that cheese.
  • Dill Veggie Dip made with cream cheese is a simple dip that’s perfect with raw vegetables.

Keto Hummus Recipe

This cauliflower hummus recipe is a must try. You’ll never have to miss the amazing taste of this Middle Eastern spread again!

Serve it as a keto appetizer or snack. It’s lighter than other popular dips and goes great with low-carb veggies.

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

cauliflower hummus

Roasted Cauliflower Hummus

5 from 4 votes
An easy keto hummus comes together quickly with roasted cauliflower, garlic, tahini, and lemon juice. It has all the traditional flavors with only a fraction of the carbs!
Prep Time:10 minutes mins
Cook Time:25 minutes mins
Cooling Time:5 minutes mins
Total Time:40 minutes mins
Course: Appetizer
Cuisine: Middle Eastern
Print Pin Review Recipe Save Recipe View Collections
Servings: 8
Calories: 126

Video

Ingredients

  • 1 medium head of cauliflower cut into florets
  • 3 cloves garlic
  • 3 tablespoons olive oil
  • ⅓ cup tahini
  • 2 tablespoons lemon juice
  • ½ teaspoon sea salt
  • ¼ teaspoon cumin
  • 5-10 drops Lakanto liquid monk fruit sweetener optional (use to offset any bitter flavor)
  • 1 dash paprika optional

Instructions

  • Preheat oven to 425°F. Spread cauliflower and garlic onto a baking sheet and toss with olive oil.
    cauliflower florets in pan
  • Roast the cauliflower and garlic for 20 to 25 minutes or until tender. Allow to cool for 5 minutes.
    roasted cauliflower in pan
  • Place cooked cauliflower, garlic, and remaining ingredients into a food processor. Process until smooth. Adjust seasonings to taste. Additional olive oil can be added if needed.
    processing keto hummus
  • Place mixture into a shallow bowl to serve. Paprika and parsley can be sprinkled on for garnish. A little olive oil can also be drizzled on top. Serve with low carb vegetables and chips.
    roasted cauliflower hummus

Notes

Before using the tahini, be sure to stir it well to blend in the oil that may have separated out.
If the mixture is too thick, additional olive oil can be processed in.
For larger heads of cauliflower, add in more tahini, lemon juice, salt, and cumin to taste.
Cucumber slices, low carb tortilla chips, pork rinds, and celery sticks are great keto-friendly foods to serve with the hummus.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Calories: 126 | Carbohydrates: 6g | Protein: 3g | Fat: 11g | Saturated Fat: 2g | Sodium: 171mg | Potassium: 265mg | Fiber: 2g | Sugar: 1g | Vitamin A: 7IU | Vitamin C: 37mg | Calcium: 32mg | Iron: 1mg

Additional Info

Net Carbs: 4 g | % Carbs: 12.6 % | % Protein: 9.4 % | % Fat: 78 % | SmartPoints: 4
Values
Array
(
    [calories] => 126
    [carbohydrates] => 6
    [protein] => 3
    [fat] => 11
    [saturated_fat] => 2
    [sodium] => 171
    [potassium] => 265
    [fiber] => 2
    [sugar] => 1
    [vitamin_a] => 7
    [vitamin_c] => 37
    [calcium] => 32
    [iron] => 1
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

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Reader Interactions

Comments

  1. Faina Shpiler

    July 27, 2020 at 10:35 am

    I make a similar recipe. Love it.

    Reply
  2. Patricia Zoline

    July 05, 2020 at 11:14 pm

    I'd like to make this cauliflower hummus, but I don't have a food processor. I do have a Vita-Mix; would that work? Thanks.

    Reply
    • Lisa MarcAurele

      July 06, 2020 at 9:45 am

      A Vitamix blender should work too. You just may need to use the poker and add more olive oil to ensure it gets puréed evenly.

      Reply
  3. Barbara Danielson

    July 03, 2020 at 12:52 pm

    Hummus recipe.
    what is the amount for the carb. count

    Reply
    • Lisa MarcAurele

      July 03, 2020 at 2:48 pm

      It's in the recipe card... 6g total or 4g net per serving.

      Reply
  4. Tara G

    July 02, 2020 at 10:25 pm

    5 stars
    Sooo delicious!!! Made it ahead to enjoy this holiday weekend!!

    Reply
  5. Donny

    July 02, 2020 at 4:28 pm

    5 stars
    I have been looking for a recipe exactly like this. Thanks so much!

    Reply
  6. yang

    July 01, 2020 at 6:14 pm

    5 stars
    Yum! What a brilliant idea to use cauliflower to make hummus. This is so helpful as many people can't easy legume.

    Reply
  7. Colette Branum Harris

    June 30, 2020 at 6:23 pm

    This is such a great idea. Would there be anything to sub for tahini, or could it be left out? Many thanks xx

    Reply
    • Lisa MarcAurele

      June 30, 2020 at 7:25 pm

      For the best hummus flavor, you really need to use tahini. I don't recommend subbing it out.

      Reply
  8. Jean Choi

    June 29, 2020 at 6:04 pm

    Tastes like real chickpea hummus! So delicious.

    Reply
  9. Megan Stevens

    June 29, 2020 at 11:00 am

    5 stars
    This looks delicious!! I love tahini, garlic and cumin and can't wait to try this low carb version. 🙂

    Reply
5 from 4 votes

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