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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
Cindy Rose
1WOW…so good! It doesn’t taste like cauliflower at all; it tastes just like traditional chickpea hummus, only better. I’ve never been a fan of chickpeas, but I do like hummus. Now I have a low carb option. THX
I’m going to whip up a larger batch this weekend and add my favourite – roasted red peppers.
Can’t wait to take it to a potluck & see how many comments I get. 🙂
Wholesome Yum D
0I’m so happy you liked it, Cindy! Roasted red peppers sound like an amazing addition, your potluck guests are in for a treat.
Jessica B
0I’m going to try it with frozen cauliflower as that’s all I have access to at the moment, I LOVE hummus so I have high hopes!
Maya | Wholesome Yum
0Please let me know how it turns out, Jessica!
Andrea P.
0The best cauliflower hummus I’ve ever made! It was a huge hit with my family, and I love that it’s both healthy and Plant Paradox-friendly. Thank you for making this recipe available!
Wholesome Yum D
0I’m so glad it was a hit with your family, Andrea. It’s always great to hear when a healthier version turns out just as enjoyable as the original.
Nicola
0As someone who is relatively new to keto yet addicted to regular (and beetroot) hummus, this recipe is a game changer for me. Easy to make and just as good (if not better) than the real thing!
Wholesome Yum D
0I’m so glad you liked it, Nicola! That’s amazing to hear, especially coming from a hummus lover too! Love that this recipe helped you find a keto-friendly version that still hits the spot.
Lori Perini
0So delicious, I couldn’t stop eating it.
Maya | Wholesome Yum
0I’m so glad to hear that, Lori! Enjoy!
Carolina Kerridge
0Amazing recipe just like the real thing. My guests couldn’t tell the difference in taste but said it felt lighter and fresher! Thank you 🙏
Maya | Wholesome Yum
0Thank you so much, Carolina! That’s just so awesome when that happens, isn’t it?!
Amanda
0Why is it spicy? Is it the raw garlic or the cumin? I just filled celery with it, think I will need to cut future portions 1/2 and 1/2 with mayo or almond butter.
Maya | Wholesome Yum
0Hi Amanda, Yes, raw garlic makes hummus naturally a bit spicy. This is the case with regular hummus as well as this one. You could try sauteing the garlic first next time if you want it more mild.
Rachel
0Omg this is sooooo delicious. Second time of making and it’s so flavoursome and garlicy with the warmth from the cumin. I could eat the whole bowl!! Thank you so much. Made to go with shawarma instead of the flat bread! Huge winner.
Kim
0Finally got around to trying this hummus! It’s good, and good enough that my non-keto friends liked it (without knowing it was cauliflower. Happy to have another appetizer/snack food to take to parties. Thank you, Maya!
Marcy
0Followed recipe exactly using a very strong food processor. I found that it didn’t taste quite like hummus I am used to and always remained rather grainy and chunky.. I added more water and it didn’t change it. milder than hummus I am used to
Maya | Wholesome Yum
1Hi Marcy, Sorry to hear that it wasn’t what you were expecting. If your cauliflower hummus was grainy and chunky instead of smooth, it sounds like you didn’t roast it for long enough to be fall-apart soft. It should be mushy, not crisp-tender like you’d do if you were eating it whole. It’s easy to customize the flavor though, feel free to add more garlic or spices. Hope this helps!
Diane Lundgren
0Can you use cauliflower rice instead of florets
Wholesome Yum D
0Hi Diane, Yes, that should work.
Christine Russell
0I just made the cauliflower hummus, it’s amazing. Thank you
Janet
0Phenomenally good. Who needs garbanzo beans? I know they’re good for you, but so is cauliflower. This now my go-to recipe. I’ll try a roasted red pepper version next. Try this. You won’t regret it. YUM!
Yesenia
0Maya, this recipe is amazing! Loved it!
Cher
0So delish. Kids thought it was better than traditional hummus.
Jessica
0This is AMAZING. So so so good!! Thanks for the amazing recipe!
Kathy
0Wow! I thought the cauliflower would overpower the flavor but the garlic and tahini stand up to it. Tastes like the real thing!
Terry
0Great recipe! I don’t really have anything too much against beans but it is nice to get more vegetables into my diet. This hummus tastes like the real thing!
Ashley
0I started doing paleo again and I tried this recipe last week and I am doing it again today! Thank you for sharing a recipe that is easy and affordable to make, plus super tasty 🙂
Kelly
0Delicious