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Keto Hummus

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4.97 from 388 votes
By Carine Claudepierre - - 19 Comments

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.


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

  • Cauliflower floretssteam 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!
Cauliflower hummus paleo


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.

Tip: Roast The Cauliflower For Added Flavors

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.

Storage Instructions

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


Cauliflower hummus paleo

Keto Hummus

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

Nutrition Snapshot

Net Carbs 3g
Fat 11.1g
Protein 2.4g
Calories 122.1kcal
4.97 from 388 votes
Review Print


To steam the cauliflower

Make the Cauliflower Hummus

To Serve


  • 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 for 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

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Serving Size: 1 Serving
Yield: 8 servings
Serving: 1ServingCalories: 122.1kcal (6%)Carbohydrates: 4.8g (2%)Fiber: 1.8g (8%)Net Carbs: 3gProtein: 2.4g (5%)Fat: 11.1g (17%)Saturated Fat: 1.6g (10%)Polyunsaturated Fat: 2.5gMonounsaturated Fat: 6.6gSodium: 236.4mg (10%)Potassium: 195.6mg (6%)Sugar: 1.1g (1%)Vitamin A: 67IU (1%)Vitamin C: 26.1mg (32%)Calcium: 25.1mg (3%)Iron: 0.6mg (3%)Magnesium: 15.5mg (4%)Zinc: 0.5mg (3%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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    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.

  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.


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