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!
My picky teenagers ate this low carb hummus and did not question once what it was made of. The texture is just like that of traditional hummus.
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!
Love Keto dips? Also try this 4 ingredient guacamole and my avocado spread.
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Ingredients
Here are all the ingredients you need for keto hummus:
- 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
Instructions
Let me show you how to make this keto hummus recipe. Here are the basic steps.
Scroll down to the recipe card for the detailed methos with ingredient amounts, timings and nutrtition information.
STEP 1
Begin by placing the cauliflower florets on a baking sheet, drizzle with olive oil and a pinch of salt.
STEP 2
Roast until soft and golden. Then, allow to fully cool.
STEP 3
Add the roasted cauliflower, tahini paste, olive oil, lemon juice and zest, garlic and salt to a high speed blender. Blend until smooth, adding as much water as needed for a smooth consistency.
Katrin's Top Tips
Cauliflower: Spread out the cauliflower florets on the baking tray so they can brown evenly and from all sides.
Water: 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.
High Speed Blender: Only a high speed blender will make this keto dip super creamy. You can use a standard blender or food processor, but the result will not be as smooth.
Take your time! The longer you blend, the creamier your keto hummus will be. Be sure to scrape the sides a couple of times to incorporate everything.
Variations
For an additional warm, spicy kick, add 1 teaspoon of 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 florets and roast it.
Once it is soft, squeeze out the garlic and process with the other ingredients.
Serving Suggestion
Top low carb hummus with extra virgin olive oil to taste and a pinch of paprika. Smoked paprika is nice too.
I love to serve this keto dip 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)
- radishes
- peppers
- 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
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!
Meal Prep And Storage
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 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. Stir before serving if any separation occurs.
More Keto 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!
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Recipe
Keto Roasted Cauliflower Hummus
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
- 1 large cauliflower 400g / 14 oz florets
- ¼ cup / 60g tahini
- 3 tablespoon extra virgin olive oil divided
- 8 tablespoon water or to desired thinness
- Juice of 1 lemon + zest of ½
- 1 garlic clove minced
- ⅓ teaspoon flaked sea salt or to taste
To serve
- Pinch of paprika
Instructions
- 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.
Anu
Absolutely delicious, and so easy! I have made other versions of keto hummous before using nuts (e.g., macadamias, etc.), but I like that this one is lighter and more like regular hummous made with chickpeas, without feeling too nut-butter-ey! I actually used riced cauliflower as that's all I had at hand, but the recipe is forgiving enough even with this substitute. I obviously needed to roast this riced cauliflower for less time, say around 15 minutes, but other than that I didn't have to make any other changes. This was delicious with some vegetable crudites as a snack/appetiser, and I'm excited to make this again in the future. Thank you for a great recipe!
nancy
Looks good but have Q--i have tried many things with cooked cauliflower and after a day it starts to smell bad--am i doing something wrong?
Katrin Nürnberger
Cauliflower is always best fresh. Buy the freshest head you can find and use it straight away. Don’t let it linger in your fridge first. Makes a big difference!
Caroline Kutz
OMG!! So delicious! I could eat it with just a spoon! Thank you so much for sharing!
Caroline
DR
This was fabulous! Absolutely delicious and I will be making it again. It was terrific to place on the plate first and rest roast chicken/ pork etc onto.