This keto hummus is made with cauliflower as the base in just 10 minutes. It's healthy, creamy, and mildly spicy, making the best quick and easy snack or appetizer that is also low-carb, Whole 30, vegan, and gluten-free.
NFL season is still on! And along with sporting events comes food, of course... and the best eats are handy and tasty finger foods.
They don't have to be heavy to be delicious and fun. This quick, low-carb hummus made with cauliflower instead of chickpeas will blow your mind.
Well, who isn't crazy about hummus? Just the mention of it makes my mouth water!
If you are on a keto diet, this is the best plant-based dip for you!
Table of Contents
Is authentic hummus keto?
No! The base for classic or traditional hummus is chickpeas or garbanzo beans, which are not keto-friendly. It is certainly gluten-free but not keto or low-carb.
Cauliflower Hummus Recipe
This keto cauliflower hummus is super easy to prepare and a real crowd-pleaser! Don't believe me? Well, then see for yourself!
Our keto hummus dip follows the same concept as the classic Levantine dip or spread prepared with chickpeas... and is much healthier and more delicious than store-bought hummus.
But we make ours with tahini paste, lemon juice, salt, cumin, garlic, extra virgin olive oil, jalapeno, cilantro, or parsley.
The difference is that in this keto hummus, cooked cauliflower is used instead of chickpeas, making it low-carb.
You can either cook your cauliflower in a steamer or in the microwave as I did. Then, place it in a food processor with the other ingredients and pulse until creamy and smooth.
To finish, top with a good drizzle of EVOO, chopped parsley - and if you want some extra garnishes- a dash of smoked paprika and toasted sesame seeds.
See? Easy peasy and so delish just like this avocado hummus and cranberry jalapeño dip -- although these aren't keto-friendly dips.
I love to serve mine with low-carb veggies or keto pita chips.
Ingredients and Substitutions
To make this keto hummus, you will need the following:
- 3 cups raw cauliflower florets, fresh (not frozen)
- 2 tablespoon water
- 4 garlic cloves, peeled and divided (or roasted garlic)
- ¼ cup extra virgin olive oil, plus extra to drizzle on top
- 2 tablespoons tahini (sesame seed paste), or if you prefer, nut butter
- 3 tablespoons lemon juice (or lime juice)
- ½ teaspoon salt
- A dash of ground cumin
- 2 tablespoons chopped jalapenos, de-seeded (or canned jalapenos, drained)
- 2 tablespoons chopped cilantro (or parsley if you prefer)
HOW TO MAKE KETO HUMMUS WITH CAULIFLOWER
1. Combine the cauliflower, water, and 2 whole garlic cloves in a large microwave-safe bowl. Cover and microwave for about 5-8 minutes or until cooked and softened. Make sure to let your cooked cauliflower cool first.
2. Next, put the cooked cauliflower and garlic into a food processor or speed blender. Alternatively, you can toss raw cauliflower with a good drizzle of olive oil and a pinch of salt. Then, roast it in a preheated oven at 400 degrees F (200 C) for 22-25 minutes or until softened and golden brown if you prefer, making a roasted cauliflower hummus.
3. Add the EVOO, tahini paste, lemon juice, salt, cumin, jalapeño, 1 tablespoon of cilantro or parsley, and the 2 remaining garlic cloves. Blend until creamy and smooth. Taste and adjust salt as needed!
4. Use celery sticks or low-carb veggie crudites for dipping (e.g. bell pepper sticks, cucumber slices, sliced radishes, etc). Garnish the top with a drizzle of EVOO plus the remaining tablespoon of cilantro/parsley. If desired, also top it with a sprinkle of smoked paprika and toasted sesame seeds.
TIPS FOR MAKING LOW-CARB HUMMUS
If you are in a hurry, cook the cauliflower in the microwave. But if you have time, prefer to roast it because it will make your cauliflower hummus tastes even more delicious.
Do not over-blend your keto hummus. Blend it just enough to get creamy and smooth.
Make sure to adjust the seasonings to your taste.
Avoid using frozen cauliflower! Why? Even after cooking, it will continue to release extra liquid, making your keto hummus watery.
If you are neither vegan nor on a whole 30 diet, you can blend about ⅓ cup of crumbled feta cheese into the cauliflower mixture, making it more consistent and delicious. But because feta contains a lot of sodium, you may skip the salt in this recipe.
FAQ'S
Can I make it ahead?
Yes! You can prep this keto hummus ahead and store it in the fridge for 2-3 days before serving.
What are the net carbs in hummus?
¼ cup regular hummus has about 10.6 g of net carbs while our keto cauliflower hummus has 1.8 g of net carbs.
Can I replace cauliflower with other low-carb vegetables?
Yes! You can replace cauliflower with broccoli florets or eggplant for example and still make a keto hummus.
What to serve with keto hummus
The options are many:
1. As a dip:
- Non-starchy vegetables (crudites): radish or cucumber slices, mini bell pepper halves, bell pepper sticks, celery sticks, cauliflower or broccoli florets, etc
- In a charcuterie board
- Homemade keto pita chips
- Keto tortilla chips
2. As a spread: On low-carb toast
3. As a side: In a keto hummus bowl
How to store
- Fridge: Store your keto hummus leftovers in an airtight container in the fridge for up to 2-3 days.
- Freezer: You can freeze it for up to 2-3 months. Then, thaw it in the fridge overnight and stir well.
Other Keto Cauliflower Recipes
Other Dip recipes
- Keto Pumpkin dip
- Keto cream cheese fruit dip
- Creamy avocado dip
- Keto Buffalo chicken dip
- Whipped feta dip
- Nuttela dip
- Queso fundido
- Chocolate fondue
PIN & ENJOY!
Keto Hummus
Equipment
- 1 Food processor or speed blender
- 1 large microwave-safe bowl
Ingredients
- 3 cups raw cauliflower florets fresh (not frozen)
- 2 tablespoon water
- 4 garlic cloves peeled and divided (or roasted garlic)
- ¼ cup extra virgin olive oil plus extra to drizzle on top
- 2 tablespoon tahini sesame seed paste, or if you prefer, nut butter
- 3 tablespoon lemon juice or lime juice
- ½ teaspoon salt
- A dash of ground cumin
- 2 tablespoons chopped jalapenos de-seeded (or canned jalapenos, drained)
- 2 tablespoons chopped cilantro or parsley if you prefer
Instructions
- Combine the cauliflower, water, and 2 whole garlic cloves in a large microwave-safe bowl. Cover and microwave for about 5-8 minutes or until cooked and softened. Make sure to let your cooked cauliflower cool first.
- Next, put the drained cooked cauliflower and garlic into a food processor or speed blender. Alternatively, you can toss raw cauliflower with a good drizzle of olive oil and a pinch of salt. Then, roast it in a preheated oven at 400 degrees F (200 C) for 22-25 minutes or until softened and golden brown if you prefer, making a roasted cauliflower hummus.
- Add the EVOO, tahini paste, lemon juice, salt, cumin, jalapeño, 1 tablespoon of cilantro or parsley, and the 2 remaining garlic cloves. Blend until creamy and smooth. Taste and adjust salt as needed!
- Use celery sticks or low-carb veggie crudites for dipping (e.g. bell pepper sticks, cucumber slices, sliced radishes, etc). Garnish the top with a drizzle of EVOO plus the remaining tablespoon of cilantro/parsley. If desired, also top it with a sprinkle of smoked paprika and toasted sesame seeds.
Recipe Notes
- Fridge: Store your keto hummus leftovers in an airtight container in the fridge for up to 2-3 days.
- Freezer: You can freeze it for up to 2-3 months. Then, thaw it in the fridge overnight and stir well.
Nutrition
** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.
Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.
The post was first published on January 2, 2017.
Karen (Back Road Journal) says
My husband is trying to watch how many carbs he is eating and your alternative hummus recipe will certainly please him.
John/Kitchen Riffs says
Hummus is such good stuff! And love what you've done with it in this recipe -- inspired stuff. Happy New Year!
Deb|EastofEdenCooking says
What a scrumptious way to enjoy hummus! Cauliflower is such an underrated vegetable, you've given it the spotlight it deserves.