share this post

Keto Hummus

V
DF
GF
K
P
EF
Jump to Recipe Print Recipe Save Recipe Pin This Recipe!
4.87 from 321 votes
By Carine Claudepierre - - 19 Comments
THIS POST MAY CONTAIN AFFILIATE LINKS, WHICH MEANS THAT I MAKE A SMALL COMMISSION OFF ITEMS YOU PURCHASE AT NO ADDITIONAL COST TO YOU. PLEASE SEE MY FULL DISCLOSURE POLICY FOR DETAILS

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!

Cauliflower hummus paleo

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.

Keto Quick Start Guide

Receive my Keto Quick Start email series to learn all about the Keto diet and kick start your keto journey!

  • This field is for validation purposes and should be left unchanged.

Ingredients

All you need to make a creamy cauliflower hummus are the ingredients below:

  • Cauliflower florets – steamed 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!
Cauliflower hummus paleo

Instructions

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.

Tip: Roast The Cauliflower For Added Flavors

To make this recipe even tastier, you can roast or even smoke the cauliflower. 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.

Serving

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.

Storage

This keto hummus can be stored in the fridge for up to 5 days in an airtight container.

I don’t recommend freezing it.

Allergy Swaps

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.
Cauliflower hummus paleo

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.

Cauliflower hummus paleo

More Keto-Friendly Dips

If you like this keto hummus recipe, you’ll love these keto-friendly dips:

Enjoy!

Recipe Card

Cauliflower hummus paleo

Keto Hummus

3gNet Carbs
4.87 from 321 votes
This Keto Cauliflower hummus is a creamy dip perfect to dip raw veggies or spread into lettuce tacos ready in less than 30 minutes. 
Author: Carine
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Yield: 8 servings
Serving Size: 1 Serving

Recipe Macros

Net Carbs 3g
Fat 11.1g
Protein 2.4g
Calories 122.1kcal

My Macros

To get yours, join Sweetashoney Members!
Net Carbs
Fat
Protein
charts
4.87 from 321 votes
Review Print

Ingredients

To steam the cauliflower

Make the Cauliflower Hummus

To Serve

Keto quick start guide
New to Keto? Join my Keto Quick Start Guide now to get all the best keto tips for beginners, straight to your inbox!

Instructions

  • 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. 
Store: store up to 5 days in an airtight container in the fridge
How to use it: Use it as a dip for raw veggies or as a spread in a sandwich. 
Steaming cauliflower: I love my microwave. It’s a fast way to steam veggies! But you can also steam the cauliflower in a steamer following your steamer instruction. I don’t have a steamer, so I go for the microwave. 
Roasting cauliflower: if you love roasted cauliflower flavor, go for it! Roast the florets in the oven for 20-30. Make sure you rub them with 2 tablespoons of olive oil. It will add a delicious roasted flavor to this dip! 
My Recipe Notes

To save your own private notes on your favorite recipes, join Sweetashoney Members!

Tried this recipe?Mention @Sweetashoney.co
Nutrition Facts
Keto Hummus
Amount Per Serving (1 Serving)
Calories 122.1 Calories from Fat 100
% Daily Value*
Fat 11.1g17%
Saturated Fat 1.6g10%
Polyunsaturated Fat 2.5g
Monounsaturated Fat 6.6g
Sodium 236.4mg10%
Potassium 195.6mg6%
Carbohydrates 4.8g2%
Fiber 1.8g8%
Sugar 1.1g1%
Protein 2.4g5%
Net Carbs 3g
Vitamin A 67IU1%
Vitamin C 26.1mg32%
Calcium 25.1mg3%
Iron 0.6mg3%
Magnesium 15.5mg4%
Zinc 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

    19 Thoughts On Keto Hummus
  1. Hi. Can this hummus be frozen in smaller batches and taken out as needed. Want to make and include in school lunches.
    Thanks

  2. 5 stars
    Fabulous! Just as delicious as chickpea hummus, if not better. Love it. Perfect texture & flavor. Thank you.

    • True! Very nice option too a bit more time consuming but worth it ! Thanks for sharing the tips with us. XOXO Carine.

Disclaimer

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. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.

Skip to content