This easy keto hummus tastes just as good as the real deal! Packed with flavour yet only 3.4g net carbs per serving, it's a great dip or appetiser the whole family will enjoy.
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There seems to be nothing the humble cauliflower can't be. It's a chameleon of a veggie! It's the perfect substitute for rice (check out my keto paella), couscous and even potatoes (here's the best ever Creamy Keto Mashed Cauliflower).
Today I am taking my love for cauliflower even further and turned it into... a super easy cauliflower hummus recipe!
Can you eat hummus on keto?
That depends! As we all know, hummus is a gluten free Middle Eastern dip made with cooked chickpeas that are mashed and blended with olive oil, lemon, tahini and spices. Chickpeas 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! True story - my picky teenagers ate this keto hummus and did not question once what it was made of.
Keto friendly hummus ingredients
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
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 tbsp of olive oil, lemon juice and zest, garlic and salt to a high speed blender. Add 4 tbsp of water and begin to blitz. I ended up using 8 tbsp 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 tsp 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 nice big crudités platter. Here are some ideas of vegetables you could use:
- 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)
And if you're after a little bit more substantial, choose one of these cracker or bread recipes instead:
Keto Seed Crackers - These keto crackers are incredibly crispy!
Keto Flaxseed Crackers - At only 0.3g net carbs per portion, these flax crackers are the perfect keto snack.
Paleo Almond Low Carb Crackers - This is a super popular almond flour cracker recipe.
Keto Naan (Low Carb Flatbread) - Works well with keto hummus because it's very similar to a pita bread.
Keto Low Carb Tortilla Chips - Because they taste good with virtually ANYTHING.
Crispy Baked Keto Zucchini Fries - These are a lovely alternative to french fries.
Can you make roasted cauliflower hummus ahead?
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 if you can.
It's also possible to make a bumper portion of this low carb hummus and freeze it. Then, take out a portion as needed and simply defrost it on the kitchen counter or overnight in the fridge. It stays fresh for 4-6 months.
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:
These keto falafel are a family favourite.
Authentic Spanish flavours in this keto paella!
A lovely side dish: Keto taboulleh.
Great for bbqs and picnics: Keto "potato" salad.
Better than Chinese takeout - try my keto egg fried rice!
I've convinced many readers with my keto rice pudding. A must try.
Tried this recipe? Give it a star rating below!
Keto Roasted Cauliflower Hummus
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
- Pinch of paprika
- Preheat the oven to 200C / 180 fan.
- Place the cauliflower florets on a baking tray, drizzle with 1 tbsp 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 tbsp of olive oil, lemon juice and zest, garlic and salt to a high speed blender. Add water, starting with 4 tbsp and adding more in tbsp 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 tbsp 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 tbsp of olive oil to taste and a pinch of paprika. Smoked paprika is nice too.
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