Keto Hummus

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.

Ingredients

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!

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.

Read more instructions in my Steamed Cauliflower Recipe.

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 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.

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.