This easy keto hummus tastes just as good as the real deal! Packed with flavor yet only 3.4g net carbs per serving, it is a delicious dip or appetizer the whole family will enjoy.
There seems to be nothing the humble cauliflower can't be. It is a chameleon of a veggie! It is the perfect substitute for rice, couscous and even potatoes.
Today I am taking my love for cauliflower even further and turned it into... a super easy cauliflower hummus recipe!
Is hummus keto?
Regular hummus is not keto. It is a gluten-free Middle Eastern dip made with cooked chickpeas that are mashed and blended with olive oil, lemon, tahini and spices. Chickpeas may be high in protein, but are not a keto diet food.
But if you swap the chickpeas with roasted cauliflower, you can make a low carb hummus that tastes so similar to the original that your guests won't be able to tell the difference.
Which means - yes, hummus can be keto!
My picky teenagers ate this keto-friendly hummus and did not question once what it was made of. The texture is just like that of traditional hummus.
In the image above you can see all the ingredients I used to make this very delicious low carb dip:
- cauliflower (the fresher the better!)
- tahini paste
- extra virgin olive oil
- lemon - juice and zest
- garlic - use fresh over powdered for better taste
- sea salt
- plus water for thinning to the desired consistency
How to make keto hummus
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
Here we go! The secret lies in ROASTING the cauliflower instead of just cooking it. This elevates the taste by about 1000%. I'm going to make you a roasted cauliflower hummus convert!
Begin by placing the cauliflower florets on a baking sheet, drizzle with olive oil and a pinch of salt. Roast for about 25 minutes or until soft and golden.
It's best to give the cauliflower florets enough space so they can brown evenly and from all sides. Allow to fully cool.
Add the roasted cauliflower, tahini paste, 1 tablespoon of olive oil, lemon juice and zest, garlic and salt to a high speed blender. Add 4 tablespoon of water and begin to blitz. I ended up using 8 tablespoon of water in total until my hummus had the perfect consistency.
Note - The quantity of water will depend on how juicy your lemon is. That's why it's important to start with a little water and only add more if you feel it's necessary.
Blitz until smooth. This may take a couple of minutes. Be sure to scrape the sides a couple of times. The longer you blend it, the creamier your keto hummus will be.
NOTE: A standard blender will not achieve a super creamy consistency. If you do not have a high speed blender, a food processor can be used but it will not be as smooth.
Serve with the remaining extra virgin olive oil to taste and a pinch of paprika. Smoked paprika is nice too.
For an additional warm, spicy kick, consider adding 1 teaspoon cumin. I also like to sprinkle chopped fresh parsley over the top. And if you wish, you could even add some black olives or swirl in a tablespoon of green pesto.
A last tweak I can think of is to make a roasted garlic cauliflower hummus. For this, I would put half a head of garlic in with the cauliflower heads and roast it.
I'd use more because it has a milder taste when it's roasted. Once it's soft, squeeze out the garlic and process with the other ingredients.
What to eat with low carb hummus
You need something to scoop up your low carb cauliflower hummus, right? I love to serve mine with a vegetable crudités platter. Here are some ideas for veggies:
- cucumber slices or mini cucumbers
- carrot batons (in moderation as carrot is higher carb)
- radicchio or baby gem lettuce leaves
- celery sticks
- asparagus, tenderstem broccoli or green beans (blanch and cool)
Or choose one of these cracker or bread recipes instead:
- Keto Seed Crackers - so crispy
- Tahini bread
- Keto Flaxseed Crackers - only 0.3g net carbs per portion
- Paleo Almond Low Carb Crackers - a popular almond flour cracker recipe
- Keto flatbread - a low carb pitta bread
- Crispy Baked Keto Zucchini Fries
Here's the great news: You can absolutely meal prep keto hummus! In fact, I have been eating mine for an entire week. I had not anticipated it to keep longer than 4 days, so this was a nice surprise!
It's important that you keep it covered in the fridge - choose an airtight container.
It's also possible to make a bumper portion of this low carb hummus and freeze it. It stays fresh for 4-6 months.
Then, take out a portion as needed. Defrost it on the kitchen counter or overnight in the fridge.
More cauliflower recipes
Some people think the keto diet is all about eating eggs and bacon. I'm so happy to show you that there are plenty of vegetarian keto recipes out there!
I mentioned at the beginning of the post how many great keto cauliflower recipes I have made for the blog. Here are a few:
Tried this recipe? Give it a star rating below!
Keto Roasted Cauliflower Hummusfrom Sugar Free Londoner
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
- Pinch of paprika
- Preheat the oven to 200C / 180 fan.
- Place the cauliflower florets on a baking tray, drizzle with 1 tablespoon of olive oil and a pinch of salt. Roast for about 25 minutes or until golden. Allow to fully cool.
- Add cooled cauliflower, tahini, 1 tablespoon of olive oil, lemon juice and zest, garlic and salt to a high speed blender. Add water, starting with 4 tablespoon and adding more in tablespoon increments until you get the thinness you like. Blitz until smooth. This may take a couple of minutes, scraping the sides a couple of times. The longer you blend it, the creamier it will be. Mine took 8 tablespoon of water to get it nice and smooth and creamy. Quantity of water will depend on how juicy your lemon is.
- Serve with remaining 1 tablespoon of olive oil to taste and a pinch of paprika. Smoked paprika is nice too.