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My Low Carb Cauliflower Hummus Gets Creamy Without The Chickpeas
This cauliflower hummus is smooth, nutty, lemony, and garlicky, with roasted cauliflower standing in for chickpeas. I’ve served it to multiple friends and family, and they all thought it was regular hummus! The key is roasting the florets until they’re browned and falling-apart soft before blending. Here’s what makes my version work so well:
- Tastes like classic hummus – Plenty of tahini, lemon, garlic, cumin, and olive oil give this dip the nutty, tangy, savory flavor I love so much about hummus. I don’t miss the chickpeas at all, and you might be surprised when you don’t either. 😉
- Creamy, silky smooth texture – I roast the cauliflower much softer than I do for my roasted cauliflower side dish, until the florets are almost mushy. This helps make a really smooth, creamy texture. I’ve also included more texture tips for you below.
- Roasted for deeper flavor – Some cauliflower hummus recipes steam or microwave it, but mine is roasted for a richer, caramelized flavor. So worth it.
- Checks lots of dietary boxes – Making this low carb hummus with cauliflower instead of chickpeas means it’s keto friendly, paleo, vegan, dairy-free, and gluten-free (a long list!), with just 3 grams net carbs per serving.
I usually sprinkle mine with paprika and grab veggies for dipping. If you miss hummus but want a veggie-packed, low carb version, this is it. Make it with me!
“Amazing recipe just like the real thing. My guests couldn’t tell the difference in taste but said it felt lighter and fresher! Thank you 🙏”
-Carolina
Ingredients & Substitutions
Here I explain the best ingredients for my roasted cauliflower hummus recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Cauliflower – You’ll need 4 cups or 1 pound of florets, which is about an average head of cauliflower. Feel free to buy bagged florets to save time. I’ve also made this cauliflower hummus with frozen cauliflower florets or even cauliflower rice — see my tips below.
- Tahini Paste – This is my favorite brand. This sesame seed paste gives the dip its nutty flavor and is the key to make it taste like traditional hummus. Stir the natural oil back in before measuring. If a new jar is very separated, I store it upside down while unopened, so it’s easier to mix when I open it. One of my readers said she made this with almond butter instead, but the flavor is quite different.
- Extra Virgin Olive Oil – I highly recommend a good EVOO here for the best flavor. I use it to help the cauliflower brown in the oven, and blend more into the cauliflower hummus for a smooth, rich texture.
- Garlic – Adds the familiar bite you expect from hummus. I prefer fresh here, but a teaspoon of jarred garlic or 1/2 teaspoon of garlic powder will work.
- Lemon Juice – For a bright, fresh finish. Squeezing it fresh tastes the best, but this organic bottled one is my favorite shortcut.
- Spices – Cumin adds warm, earthy flavor, paprika adds mild, sweet warmth and color, and sea salt pulls the tahini, lemon, and roasted cauliflower together. If you want a kick, you can add a dash of crushed red pepper flakes, cayenne pepper, or simply black pepper.
- Ice Cold Water – To fine-tune the consistency.
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How To Make Cauliflower Hummus
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Roast the cauliflower. Toss the florets with olive oil, spread them in a single layer on a baking sheet, and roast until very soft, to the point of falling apart.
- Blend everything together. Pour the lemon juice, some of the water, and the remaining olive oil into a powerful blender or food processor first. Add the roasted cauliflower, tahini, garlic, sea salt, cumin, and paprika. Puree until very smooth, stopping to scrape down the sides as needed.
- Adjust the consistency. Add more water, 1 tablespoon at a time, until the cauliflower hummus is creamy and scoopable. To finish, I like a drizzle of olive oil, a sprinkle of parsley, and sometimes pine nuts for garnish.
My Tips For Flavor & A Smooth, Creamy Texture
- Spread the cauliflower in a single layer with plenty of space. I make sure every floret is touching the pan! (I use my favorite extra-large baking sheet.) This helps them cook evenly, plus get better browning for that caramelized, roasted flavor.
- For a smooth texture, roast the cauliflower until it’s fall-apart tender, not just crisp-tender. They should be much softer than you’d normally go for when roasting cauliflower as a side dish, more like what you’d aim for with mashed cauliflower. This is key to make your cauliflower hummus smooth. If yours is grainy, the most likely culprit is undercooked cauliflower.
- A powerful blender or food processor is the other secret. I’ve made this in both my food processor and my high-power blender. The blender gets it especially silky, but the food processor works too if you stop and scrape the bowl a few times. Something not very powerful can leave little pieces, though.
- Want to cook the cauliflower using another method? You’ll lose the roasted flavor, but you can also microwave or steam the cauliflower florets, or even stir fry fresh riced cauliflower or frozen cauliflower rice. The amount would be the same, one pound before cooking, and the key is the same — cook until super-duper soft.
- If raw garlic is too sharp for you, you can saute it first. Just mince it and saute in olive oil for about a minute to mellow it out.
- Use ice cold water if you can. I originally used room temperature, but now find that ice cold water gives me a better result. It keeps the cauliflower hummus cool as it blends, so the tahini emulsifies into a lighter, creamier texture. I find this especially helpful if the roasted cauliflower is still warm.
- Add the water gradually. The cauliflower can hold a little more or less moisture from batch to batch, so it’s best to adjust as you go.
- The flavors develop more in the fridge. I often eat this keto hummus right away, but when I pop it in the refrigerator overnight, it tastes even better the next day. Even an hour or two makes a difference! You may need to give it a stir before serving.
Cauliflower Hummus (Creamy & Low Carb)
By
My low carb cauliflower hummus is creamy, silky smooth, and tastes like the classic! It's easy to make with tahini, lemon, garlic, and spices.
Instructions
[ See step photos See my tips ]Tap on the times in the instructions to start a kitchen timer.
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Preheat the oven to 400 degrees F (204 degrees C). Grease a nonstick baking sheet.
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Toss cauliflower with 2 tablespoons of olive oil. Spread in a single layer on the baking sheet, so that every floret is touching the pan.
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Roast the cauliflower in the oven for 35-45 minutes, until browned and fall-apart soft.
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Pour the lemon juice, 2 tablespoons water, and remaining 2 tablespoons olive oil into a powerful blender or food processor. Add the roasted cauliflower, tahini, garlic, sea salt, cumin and paprika. Puree until very smooth, stopping to scrape down the sides occasionally.
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If it's too thick, thin out with 1-3 more tablespoons of water, 1 tablespoon at a time. (I usually use 4 tablespoons total, 2 in the previous step and 2 to thin out more.)
Did you make it? Leave a review or tag me @wholesomeyum on Instagram!
Maya’s Recipe Notes
- Tips: Check out my recipe tips above to help you get silky smooth cauliflower hummus, plus other ways you can cook the cauliflower if you don’t want to roast it.
- Variations: See my flavor variations below for roasted red pepper, spicy, and olive-herb options.
- Storage & meal prep: Keep the cauliflower hummus in an airtight container in the refrigerator for up to 4-5 days. It’s also perfect for portioning into snacks or in lunches throughout the week.
- Freeze: This freezes well in an airtight container for up to 3 months. Thaw in the refrigerator overnight, or just let an individual portion defrost in your lunchbox.
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Cauliflower Hummus
Flavor Variations
I’ve loved hearing your feedback on this cauliflower hummus recipe, and your comments have inspired me to try more flavors with it. Try these variations inspired by Wholesome Yum readers:
- Roasted Red Pepper – Blend in 1/2 cup of my roasted red peppers (about 1 medium pepper) a little at a time, tasting as you go. They add sweet, smoky flavor, but drain any excess liquid or oil, so the cauliflower hummus doesn’t get runny. For a more concentrated flavor without changing the texture, one reader had great results with 1 1/2 teaspoons of dry red pepper powder instead.
- Sun-Dried Tomato & Olive – Blend in 3 drained sun-dried tomato halves, 1/4 cup of pitted kalamata olives, and a pinch of red pepper flakes. A reader used this exact combination and I had to try it — so good!
- Basil Pesto – Add 1/4 cup pesto sauce with the other hummus ingredients. Start with just 2 tablespoons water, then add more as needed, since the pesto adds some moisture and oil. I recommend a thick pesto here for the best texture.
- Caramelized Onion & Thyme – Blend in 1/2 cup cooled caramelized onions and 1/2 teaspoon fresh thyme leaves. Since the onions add moisture, start with 2 tablespoons of water instead of the full amount. This one came directly from a reader request on my original cauliflower hummus.
- Roasted Garlic & Herb – Replace the raw garlic with 1 small head roasted garlic (about 6-8 large cloves), which you can actually roast at the same time as the cauliflower. Pop out the roasted cloves and add them to the blender, along with 1 tablespoon chopped fresh parsley and 1 teaspoon fresh thyme leaves.
- Add Protein – Try a scoop of whey protein powder or even blending in some cottage cheese to add protein without the carbs of chickpeas.
Serving Ideas
I usually eat cauliflower hummus cold, with crisp dippers or as part of a Mediterranean-style plate. Try it with:
- Fresh Vegetables – Cucumber slices are my go-to, but celery sticks, bell pepper strips, and carrots are all good for scooping up the creamy dip.
- Crackers & Flatbread – For crunch, try my baked cheese crisps or almond flour crackers. For a soft dipper, tear up my low carb pita bread.
- Make It A Meal – I like a scoop over my Greek chicken bowls, or serve it with shakshuka for a savory brunch spread.
99 Comments
Ashley L
0Hello! I’ve made this recipe twice now and I must say I’m in love!!!! I use almond butter instead of tahini and it comes out perfect! I was wondering though if I could make the cauliflower soft using my instant pot? My oven has been acting up a bit and I’ll be sad if I can’t make this for a little bit while it’s acting up! Do you think as long as the cauliflower is soft then the instant pot will be okay to use? Or is it just the oven that gives it that right amount of softness and flavor?
Wholesome Yum M
0Hi Ashley, The Instant Pot cannot produce those caramelized roasted flavors that give this hummus flavor depth. The recipe will still work (if you lightly squeeze the moisture from the cauliflower after cooking) but without those deep roasted flavors.
Tiffany
0I don’t usually leave reviews, but I had to for this recipe because I LOVE it. I literally want to eat it by the spoonful until it’s gone. A great dip for veggies, but also awesome on pork rinds (if you’re a dirty Keto gal like me!) So, so easy and so, so yummy! We added another clove of garlic because we love garlic, but it was delicious just the same. Thanks!
Stephanie Watson
0I have to say I was amazed! I love regular hummus and this is a great substitute when you miss it! My biggest problem was stopping myself from eating spoonfuls of it right out of the blender. I had to remind myself about portion control! It took longer than the time listed but I may get faster at it. This will definitely be made a lot during my prep days. The hardest part was string the Tahini together..it took forever. Maybe because it was a brand new jar? Do you have any tips on making that step easier?
Wholesome Yum M
0Hi Stephanie, Store your unopened jars upside down. It will be easier to stir together when you open it for use. Enjoy!
Yvette
0Amazing!
Julie
0Have you tried any of your cauliflower recipes with the cauliflower rice that comes in the Foil packets?
Maya | Wholesome Yum
0Hi Julie, Do you mean frozen cauliflower rice? If so, yes, I’ve done that many times and it’s fine to use. 🙂
Julie
0I actually mean the cauliflower rice that is in a foil packet (I’ve gotten it at Costco). It’s similar to “Precooked” traditional rice. It’s shelf stable and doesn’t require refrigeration. I’m mostly wondering if it needs to be roasted since it’s already “soft”.
Wholesome Yum M
0Hi Julie, It really depends on the texture of the cauliflower straight out of the package. If your cauliflower rice is “precooked” and has a very soft texture, then no further cooking is needed. If it’s “par-cooked” and doesn’t easily break down, then you will want to roast it to get the correct cooked texture.
Beth Wakefield
0I made this recipe and was happy with the immediate results. I tried it the next day after it had time for the flavors to come together in the fridge. At this tasting it seemed over powered by the cumin seansoning and the consistency was much thicker. I think next time I will try halving the amount of cumin and add more water and perhaps olive oil and maybe increase the amount of cauliflower…. Thank you for sharing this recipe as it was a good starting point for me.
Luci Sosnowski
0I made this tonight. I didn’t have enough cauliflower so i threw a small avocado into it. Enjoying now with zucchini spears. Mmmmmmmmmmmm!!!
Tasha
0YUMMY, this has become a must in my fridge. Love hummus and this recipe is perfect, I don’t feel like I’m missing out on the real thing in fact (shhhhh) it’s even better.
Anne
0I made this hummus tonight – it was GREAT! I used frozen cauliflower; steamed the cauliflower for 5-8 min and then put in oven for 20 minutes or so, then on low broil for a few minutes to decrease the liquid in the cauliflower. Then put in food processor – I didn’t even need to add water. Thanks for a great recipe and simple to make!
Jane
0Hi! I love caramelized onion hummus. Can you suggest how I can make a keto version of this using your roasted cauliflower hummus as the base? Thanks!
Wholesome Yum M
0Hi Jane, I think it would be fairly simple to hybridize these recipes. Make the caramelized onion dip up until step 2. Add thyme and sea salt and then incorporate into the completed hummus. Use sour cream to taste and achieve the desired consistency. Please let me know how it turns out!
Kaitlyn
0I was a little skeptical that it would really taste like hummus, but WOW! This tastes better than some chickpea hummus I’ve had! Thank you so much for the amazing recipe.
Carole Fox
0I’m not on Keto but was looking for a low-carb alternative for hummus. Love your recipe! I followed it with the two substitutions: no oil on the cauliflower before roasting (used Pam olive oil spray instead) and used a tablespoon of toasted black and while sesame seeds instead of the tahini. I didn’t use any olive oil while processing, instead reserving it as a garnish. (I love EVOO but am limited on how much I can consume *sigh*). I like a little texture in hummus, so I didn’t blend to a smooth consistency. Came out better than I ever imagined. I look forward to trying some of your other recipes!
Rosalie Dieteman
0Looking forward to making this recipe!
Martha
0OMG! This is so good and so easy! I’m going to be making this all the time. I literally cannot tell the difference between this an traditional hummus. During the fall and winter Trader Joe’s has frozen roasted cauliflower, and I still had some in my freezer, so it was super easy to whip this up. Thank you so much for this fabulous recipe.
Anne Lawton
0This is so good, it’s amazing how many things you can do with cauliflower!
Carol Little
0Very excited to make this recipe this weekend!
Thanks ~ as always for very creative healthy ‘new menu items’!!
Vanessa
0This is totally delicious!! I’m a big cauliflower fan.
Katie
0I love roasting cauliflower! And turning it into hummus is brilliant! So delicious!
Ivana
0You can do this with cauliflower?! Had no idea and it turned out so delicious when I tried!
Hope
0This is a great idea for those that are looking for a low carb hummus or that can’t tolerate chickpeas! It tastes delicious!