Keto Cauliflower Hummus is a low-carb, paleo, vegan, and gluten-free dip, the perfect creamy cold dip for everyone!
This cauliflower hummus is a delicious, smooth, creamy cold dip for your next party platter. It makes a perfect cold dip for raw veggies, nachos, or to spread into sandwiches.
This dip is ready in less than 20 minutes, and you won’t miss the chickpeas!
What Is Hummus?
Hummus is a traditional Mediterranean and Middle Eastern dip, classically made with cooked and mashed chickpeas, tahini, lemon juice, and garlic.
It is often found topped with some olive oil, pine nuts, paprika, or jalapenos.
Is Hummus Keto-Friendly?
Some will say that hummus is keto-friendly just on the account that it is made with Chickpeas. But the reality is that one tablespoon of classic hummus will bring about 4 grams of net carbs.
Hummus is fine on a low-carb diet, but if you are trying to stay in ketosis, the few keto-friendly vegetables that you’ll dip in the hummus will up your carbs above your macros.
So for 100% keto-friendly hummus, make my recipe below!
How To Make Keto Hummus
This simple hummus recipe will fix your hummus cravings. And it’s a recipe that is very easy to tune to create various hummus flavors!
Cauliflower is an amazing substitute for chickpeas in hummus, it gives the same texture as chickpeas but without the carbs.
All you need to make a creamy cauliflower hummus are the ingredients below:
- Cauliflower florets – steam the cauliflower in the microwave or a steamer. Cauliflower is a low-carb vegetable.
- Tahini paste – I love tahini in hummus as it makes a very smooth creamy dip. If you don’t like the flavor of tahini, you can use Greek Yogurt as a low-carb substitute if you don’t like it. Note that using yogurt makes this cauliflower hummus lighter and fluffy.
- Extra virgin olive oil – any vegetable oil will work, but olive oil has healthy fat and a delicious flavor to this cauliflower dip.
- Lemon juice
- Smoked paprika to serve – or paprika, but really, smoked paprika brings this dip to the next level!
The first step in this recipe is to cook cauliflower. You can do it any way you want: in the steamer, in the microwave, or in a saucepan with water.
To cook cauliflower in a microwave, you just have to place it in a large mixing bowl with water. Cover the bowl with a microwave-proof lid.
Then microwave the cauliflower for about 10 to 15 minutes until it’s soft.
Read more instructions in my Steamed Cauliflower Recipe.
To make this recipe even tastier, you can roast the cauliflower or even smoke it. Follow my smoked cauliflower recipe for all the details.
Let it cool down for a few minutes before placing the florets in the food processor.
Add the tahini, olive oil, salt, garlic cloves, and lemon juice.
Process the keto hummus for at least one minute until it forms a smooth and creamy paste.
Transfer the hummus to a serving bowl and drizzle some more olive oil on the top with a touch of paprika.
Keto hummus is perfect on a meze plate, along with low-carb tzatziki, raw cauliflower florets, cucumber sticks, or keto fries.
You can also use it in a keto sandwich with oopsie bread or microwave bread.
This keto hummus can be stored in the fridge for up to 5 days in an airtight container.
I don’t recommend freezing it.
This recipe is already egg-free, dairy-free, and gluten-free. But you can make the following substitutions for other allergies.
- Oil-Free: if you can’t have oil, you can just skip it, or replace it with a touch of Greek yogurt.
Frequently Asked Questions
Find the answer to the most common questions about this recipe.
Can I Use Cauliflower Rice?
Yes, you can also use cauliflower rice that you bought from the freezer aisle.
If you’ve made a whole batch of my 3-Ingredient Keto Rice, you can also use the leftovers.
How Many Carbs Are In Keto Hummus?
This recipe has 3 grams of net carbs per serving.
Can I Roast The Cauliflower?
You can definitely roast the cauliflower for added flavors.
With smoked cauliflower, this is even better.
More Keto-Friendly Dips
If you like this keto hummus recipe, you’ll love these keto-friendly dips:
More Keto Cauliflower Recipes
If you like keto recipes with cauliflower, you’ll love these:
Want My Kitchen Equipment?
To steam the cauliflower
- 14 oz Cauliflower Head about half cauliflower head
- ¼ cup Water
Make the Cauliflower Hummus
- ¼ cup Tahini Paste
- 3 tablespoons Extra Virgin Olive Oil
- ½ teaspoon Smoked Paprika
- ¾ teaspoon Salt
- 4 Garlic Cloves crushed
- 2 tablespoons Lemon Juice
- 1 tablespoon Extra Virgin Olive Oil
- Place the broken cauliflower florets in a small glass bowl. Add water. Cover with a plate or microwave-proof lid.
- Microwave for 10-15 minutes or until soft and tender.
- Remove from the microwave, uncover and cool down 5 minutes – until all the steam has evaporated.
- Place the soft cauliflower florets into a food processor with the S blade attachment.
- Add the tahini, olive oil, salt, garlic cloves, and lemon juice.
- Process on high speed for 1 minute or until it forms a very smooth and creamy white hummus.
- Transfer into a dip serving bowl and use a spoon to create swirls on top.
- Drizzle extra olive oil and add a sprinkle of smoked paprika.
- Refrigerate at least one hour before serving.
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Cooking Method:Make Ahead
Preparation:Under 30 Minutes
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
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Cannot consume oils or eggs can you help me with a substitutes thankyou kindly
Most of my baking recipes required eggs, but this hummus has no eggs. You can probably skip oil for tahini or more water
Looks like a winner!
For those of us that count total carbs, it would be nice to see this listed…
Total carbs are listed in the nutrition panel above this comment section. Enjoy
If using Greek yogurt, is the measurement the same?
yes same measurement, enjoy
Looks great! Would this work with riced frozen cauliflower?
Yes sure, make sure you thaw the rice before use and extract its water
Hi. Can this hummus be frozen in smaller batches and taken out as needed. Want to make and include in school lunches.
Sure, freeze in sealed container and thaw in the fridge the day before. Enjoy, XOXO Carine
Thank you for your recipe
My pleasure! Enjoy the recipe around here. XOXO Carine
Fabulous! Just as delicious as chickpea hummus, if not better. Love it. Perfect texture & flavor. Thank you.
What is the serving size?
The serving size appears on top of the recipe card. Recipe serve 8 portions of hummus. Enjoy! XOXO Carine
If you roast the cauliflower and garlic it has a richer, nuttier flavor.
True! Very nice option too a bit more time consuming but worth it ! Thanks for sharing the tips with us. XOXO Carine.
Luv this site. Great hummus