Looking for a creamy fix to satisfy a hummus craving? This low carb hummus is made with roasted cauliflower (but you’d never know it!). With red pepper to add even more classic flavor, this is a treat that everyone will love.
At only 1.7 grams of net carbs, this keto hummus recipe is the perfect healthy snack or party appetizer.
This homemade hummus can be used as a healthy and tasty dip for cut-up vegetables (cucumber slices are a particular favorite!) or low-carb crackers. It can also be used as a flavorful spread for sandwiches or wraps to add a boost of nutrition and flavor.
Want more options? You got it! Mini easy keto naan bread tastes amazing with the hummus as well as homemade low-carb pita bread.
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And yes, you can simply eat hummus by the spoonful. It’s that good!
Ingredients
This keto-friendly hummus recipe uses roasted cauliflower instead of the classic garbanzo beans for a lower-carb option that’s also high in fiber and nutrients. The hummus is packed with flavor, color, and a hint of smoky sweetness too.
To whip up this delicious snack, you’ll need:
- Cauliflower florets – roasted in the oven for a tender and slightly sweet hummus base.
- Tahini – a creamy paste made from sesame seeds that adds richness and nuttiness to the hummus.
- Olive oil – is used for roasting the cauliflower and for making the hummus smooth and creamy.
- Garlic cloves – added whole and roasted for a savory flavor.
- Lemon juice – adds brightness and acidity to the hummus. Fresh lemon juice is the best.
- Ground cumin – a spice that gives the hummus warmth.
- Smoked Paprika – adds a smoky and slightly sweet flavor to the hummus.
- Salt and black pepper – to taste, for seasoning the hummus.
- Red pepper – roasted and used to add color and flavor to the hummus. This is optional.
- Parsley – for garnish, adds a fresh and herbaceous flavor to the hummus.
See recipe card for quantities.
Instructions
To make this easy cauliflower hummus recipe, you’ll need to make the roasted veggies.
First, preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Then wash and prepare your vegetables so they are ready to use.
Next, spread the cauliflower florets evenly on the baking sheet. Drizzle with olive oil and season with cumin, paprika, salt, and pepper. Add the bell pepper and garlic cloves to the baking sheet.
Roast for 25-30 minutes or until tender and lightly browned. Remove from the oven and let them cool for a few minutes. Then, remove the skin from the red pepper and cut the flesh into smaller pieces.
In a food processor, combine the roasted cauliflower, tahini, garlic, lemon juice, and roasted red pepper. Process until smooth and creamy. If the hummus is too thick add water a spoonful at a time until it reaches the desired consistency. Season with salt and pepper to taste.
Transfer the hummus to a serving bowl, drizzle with olive oil, and garnish with chopped parsley. Serve the roasted cauliflower hummus with cut-up vegetables, low-carb pita or naan, or your favorite low-carb snack. Enjoy!
It is important that your cauliflower is cooked through and the stalks have turned slightly translucent all the way through before processing in the food processor.
If your start processing and discover the cauliflower is just turning into cauliflower rice then scoop out the hummus and put it in a microwave-safe bowl. Microwave for 3 minutes, then process again.
Hint: use a high-speed food processor or blender to make your hummus. With some blenders, the individual-size blender cup is the strongest blender. Choose whichever one is the most powerful for a smooth and creamy hummus.
Substitutions
This roasted cauliflower hummus recipe is already low-carb, but there are a few substitutions you can make to further reduce the carbs or meet your dietary restrictions:
- Cauliflower – replace with other low-carb vegetables, such as broccoli or zucchini.
- Tahini – if you’re allergic to sesame, you can replace the tahini with almond butter or sunflower seed butter.
- Olive oil – use avocado oil, coconut oil, or another type of healthy oil in place of olive oil.
- Garlic – omit it or use a small amount of garlic powder instead.
- Lemon juice – replace the lemon juice with apple cider vinegar.
- Spices – feel free to adjust the spices to your liking or use different ones altogether, such as chili powder or curry powder.
- Red pepper – while roasted red peppers add a lot of flavor to this recipe, you can omit them altogether.
Keep in mind that any substitutions made will change the nutritional values of the recipe, including the total carbs.
Variations
Here are 5 flavor variations you can try to switch up this roasted cauliflower hummus recipe:
- Roasted Garlic and Rosemary – Roast a couple of extra garlic cloves and add some fresh rosemary for a fragrant and earthy twist.
- Chipotle Lime – Add a chipotle pepper in adobo sauce to the hummus for a smoky and spicy flavor, and replace the lemon juice with lime juice for a tangy kick.
- Basil Pesto – Add some fresh basil leaves to the hummus blend until smooth. Drizzle some extra olive oil on top and sprinkle with pine nuts or Parmesan cheese for a delicious pesto-inspired dip.
- Curry Coconut – Replace the cumin and smoked paprika with curry powder and add a spoonful of coconut cream for a creamy and flavorful Thai-inspired dip.
- Sun-Dried Tomato and Feta – Add some chopped sun-dried tomatoes to the hummus and blend until smooth. Top with crumbled feta cheese and some fresh herbs like parsley or oregano for a Mediterranean-inspired dip that’s savory and tangy.
See this keto butter chicken recipe on my website!
Equipment
To make this roasted cauliflower hummus recipe, you’ll need a few kitchen tools and equipment:
- Baking sheet – used to roast the cauliflower, garlic, and red pepper.
- Food processor – for blending the roasted cauliflower with the other ingredients until smooth and creamy.
- Measuring cups and spoons – to measure out the ingredients accurately.
- Sharp knife and cutting board – for cutting the cauliflower into florets and chopping the parsley for garnish.
- Spatula – used to scrape down the sides of the food processor and ensure all the ingredients are blended evenly.
Storage
Before storing, let the hummus cool completely. Then transfer it to an airtight container or bag.
- Refrigerator – you can refrigerate the hummus for up to 5 days. To prevent the surface from drying out, you can also drizzle a thin layer of olive oil on top of the hummus before sealing the container.
- Freezer – you can also freeze the hummus for longer storage, up to 3 months.
- Thawing – to thaw, transfer the hummus to the refrigerator overnight and let it come to room temperature before serving.
Top tip
Make sure the cauliflower is cooked through before blending. The stalks of the florets should be slightly translucent all the way through. If you blend your hummus and find out the cauliflower was not cooked through, scoop the hummus out of the food processor and into a microwave-safe bowl. Microwave for 3 minutes to finish cooking then blend again in the food processor.
FAQ
This roasted cauliflower low-carb hummus recipe is a combination of both carbs and protein, as it includes cauliflower and tahini, all of which contribute to its nutrient composition. Although there is less protein in this low-carb hummus recipe than traditional hummus made with chickpeas.
On a low-carb diet, you can dip vegetables such as celery, cucumber, bell peppers, and carrots into hummus, as they are lower in carbs.
You can also use keto naan or homemade low-carb pita bread cut into triangles.
This roasted red pepper hummus also acts as a great side dish for another yummy cauliflower dish – cauliflower couscous. Top with some chicken and veggies, and you have a delicious Mediterranean-inspired feast!
Roasted Cauliflower Low-Carb Hummus
Equipment
- Food Processor
- Baking sheets – non stick
- Parchment Paper
- cutting board and knife
- Measuring cups and spoons
Ingredients
- 1 head cauliflower cut into florets
- ¼ cup tahini
- ¼ cup extra virgin olive oil
- 2 cloves garlic whole
- 2 tbsp. lemon juice
- 1 tsp ground cumin
- ½ tsp paprika
- 1 red bell pepper
- +/- salt and pepper
- ¼ tsp fresh parsley optional
Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.Spread the cauliflower florets evenly on the baking sheet. Drizzle with olive oil and season with cumin, paprika, salt, and pepper. Cut the bell peppers into quarters and deseed, peel the garlic cloves, and place them on the baking sheet.
- Roast for 25-30 minutes or until tender and lightly browned.Remove from the oven and let it cool for a few minutes. Then, remove the skin from the red pepper and cut the flesh into smaller pieces.
- In a food processor, combine the roasted cauliflower, tahini, garlic, lemon juice, and roasted red pepper. Process until smooth and creamy. If the hummus is too thick add water a spoonful at a time until it reaches the desired consistency. Season with salt and pepper to taste.
- Transfer the hummus to a serving bowl, drizzle with olive oil, and garnish with chopped parsley. Serve the roasted cauliflower hummus with cut-up vegetables, crackers, or your favorite low-carb snack. Enjoy!
Nutrition
Food safety
- Don’t leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
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