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!
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.
- 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.
- 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.
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!
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!
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.
Roasted Cauliflower Hummus
- 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
- Preheat oven to 425°F. Spread cauliflower and garlic onto a baking sheet and toss with olive oil.
- Roast the cauliflower and garlic for 20 to 25 minutes or until tender. Allow to cool for 5 minutes.
- 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.
- 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.
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.
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