Have you ever noticed that hummus is one of those words that looks more and more strange the longer you look at it? Maybe it’s just me, but while I was editing the photos with the text, I got so weirded out by it that I had to do a yahoo search to make sure I had the spelling right!
Stare at it for a minute and you’ll see what I mean!
HUMMUS.
Amiright?!!?
Told ya!
ANYHOO…moving on to more important stuff – LOW CARB HUMMUS Y’ALL!
MY LATEST VIDEOSI have been missing hummus in a major way lately, and finally got around to trying this experiment with cauliflower to stand in for the chickpeas. I noticed recently that my low carb cauliflower puree has the consistency of hummus when cold, and thought if I added just the right ingredients I could mask the cauliflower flavor enough to convince people that it was the real thing.
Um. You guys? IT TOTALLY WORKED. And I mean for real! If you put my low carb cauliflower hummus up against a store bought classic hummus, you would be hard pressed to tell the difference. Even I was surprised at how well this experiment turned out!
It did take a little fussing to get the flavor where it needed to be though. I had to keep tweaking it to hide the subtle sweetness of the cauliflower, but with just the right amounts of lemon, garlic (raw and cooked), and tahini paste, it turned out incredibly delicious. Almost dangerously addictive if I do say so!
When I finally got around to making this, I didn’t have a lot of low carb dipping options hanging around, so I improvised with some rolled up radicchio leaves and thinly sliced Granny Smith apple. The radicchio leaves are pretty for the photos, but the bitterness wasn’t my favorite. The apple slices however tasted AMAZING with it!
I ate the remainder the next day with celery sticks, lower in carbs than the apple slices, and just as delicious in their own way. Another great low carb dipping option would be radish slices.
And of course, this cauliflower hummus would be amazing with my Low Carb Cauliflower Falafel and a side of my Cauliflower Tabbouleh Salad! Holy lots of cauliflower Batman!
As an added bonus, this hummus recipe is super healthy for you! It is full on Paleo friendly – even Whole 30 compliant! It’s also egg free, grain free, gluten free, dairy free, and nut free (tahini is made from sesame seeds), so it fits into pretty much any eating plan.
This low carb cauliflower hummus recipe makes a great base for all kinds of other hummus flavors if you want to get creative.
I love Trader Joe’s jalapeno cilantro hummus and you could totally do that with this. A roasted red pepper version would also be delicious. Or sun-dried tomato and Kalamata olives, if you’re into that.
Pretty much any strong flavors will go well in this recipe. I’ll probably experiment with some of these ideas and post the results sometime in the future.
Meanwhile, get your dip on and make this hummus IMMEDIATELY! Then report back because I’m dying to hear what you think of it!
PrintLow Carb Cauliflower Hummus Recipe
This low carb hummus is so delicious that you’d never know it was grain free and made with super healthy cauliflower! Keto, Atkins, and Paleo friendly!
- Yield: Six 1/4 cup servings
- Category: Dip
- Cuisine: Mediterranean
Ingredients
- 3 cups raw cauliflower florets
- 2 Tbsp water
- 2 Tbsp avocado or olive oil
- 1/2 tsp salt
- 3 whole garlic cloves
- 1.5 Tbsp Tahini paste
- 3 Tbsp lemon juice
- 2 raw garlic cloves, crushed (in addition to above)
- 3 Tbsp extra virgin olive oil
- 3/4 tsp kosher salt
- smoked paprika and extra olive oil for serving
Instructions
- Combine the cauliflower, water, 2 Tbsp avocado or olive oil, 1/2 tsp kosher salt, and 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes – or until softened and darkened in color.
- Put the cauliflower mixture into a magic bullet, blender, or food processor and blend. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tbsp olive oil, and 3/4 tsp kosher salt. Blend until mostly smooth. Taste and adjust seasoning as necessary.
- To serve, place the hummus in a bowl and drizzle with extra virgin olive oil and a sprinkle of paprika. Use thinly sliced tart apples, celery sticks, raw radish chips, or other vegges to dip with.
Notes
Approx. nutrition info per 1/4 cup: 141 calories, 14g fat, 3.5g net carbs, 2g protein
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Absolutely delicious! I would definitely make it again. I used one bag of Trader Joe’s frozen cauliflower rice and followed the above directions. It worked perfectly.
★★★★★
I am such a skeptic when it comes to wannabe recipes made with cauliflower. But since I also subscribe to the notion, “nothing ventured, not gained” philosophy and I miraculously had all the ingredients on hand I decided to give it a try. I followed the recipe exactly with one exception, more garlic (2x). I used a food processor to blend. This stuff is super easy to make and tastes better than store bought chickpea hummus, Follow the recipe, you will not be disappointed.
I’m about o make this! Can someone tell me if you cooked ingredients covered or uncovered in the microwave? I imagine it’s covered but just want to check, I’m anticipating diving right into this after it’s preparation so I don’t want to make any mistakes 😜
uncovered!
This is truly very good, just made it and will see what the family say when they get to taste. But wife and think this is a winner. Well done and thanks!
★★★★★
This was honestly really bad. It doesn’t taste remotely like actual hummus. This needs WAY more lemon juice and tahini. It doesn’t even have cumin in it for God’s sake. I’m very surprised that this recipe has such a high rating.
★
Sorry it wasn’t to your taste.
This was fantastic! I love it and my husband said it wasn’t bad (This is extremely high praise from someone who hates cauliflower, tahini, and doesn’t like hummus in general)
★★★★★
That IS high praise, thanks for letting me know Courtney! I can get this one by my cauliflower-hating husband too ha ha!
This recipe is amazing! After adding 1-1/2 T. of Tahini and tasting, I decided to add more Tahini. Yep, I like the flavor of Tahini. This recipe is definitely a keeper. Can hardly wait to make it again next week
★★★★★
Made three batches for different parties: one very close to the recipe and two variations based on comments. Roasted cauliflower in all cases, based on the comments. The last batch with the roasted red pepper looks and tastes fantastic. Definitely a keeper recipe!
I tried this because I am on a keto diet and going through hummus withdrawal lol. Its absolutely amazing! I cooked mine on the stovetop in a pot. I left it covered most of the time, then took the lid off at the end to boil off the liquid. I only added one raw clove of garlic to the food processor and the end, and good thing because it was a harsh clove and definitely gave the hummus a bit of a bite! Luckily I love garlic, but my family probably aren’t appreciating my breath haha. I will absolutely be making this again soon! Oh and also, I used regular tahini – as I have never seen it in a paste form anywhere near where I live. For those of you who asked about leaving our the tahini – its pretty much crucial for the “hummus” flavor. Thanks so much for sharing this recipe!!
★★★★★
Does anyone know from making this approximately how long it lasts in the fridge? Hummus addict and would like to make large batch to have it around for a while. Thanks!
Awesome recipe! If you look up the recipe for parmesan garlic flax crackers it is perfect for your dipping needs!
Thank you!
Yum! I tweaked by adding artichoke hearts and cumin seeds – delicious!
This recipe is amazing!!! We all loved it and will make it on a regular basis. Thank you.
Amazing recipe! Can’t believe the creaminess Thanks! Had to make myself stop eating it!
I added onion powder and 1 tsp of smoked paprika to replicate the flavor
Of a hummus I use to eat. Worked perfectly.
Thank you for another great recipe! I love the name of your website!! You rock!
★★★★★
I made this recipe last night and it was delicious. I was surprised that the volume of cauliflower shrunk so much when it was microwaved. Moisture, I guess. I blended it in a magic bullet and that didn’t work well at all. I had to take it off and shake it maybe 50 times before it got smooth. I need to get a different blender for hummus because it’s so thick. Thanks again for coming up with great tastes!
I am wondering if I could make this raw. I don’t microwave my food & I guess I could steam it but I’m thinking about the extra benefits of doing it raw. Not sure if it would turn out right. Have you ever tried it raw, just processing it until it is very fine?
I love cauliflower! However, I wonder how the flavor would be to mix half hummus and half cauliflower? I may give that a try!
Being a hummus lover, I was planning on a Cheat day just so I could have some… but I saw your recipe, tried it right away and it’s unbelievably Awesome 👍
Thanks a ton! God Bless
Made this as part of the LC buffet for the Ribbon Cutting for Kitsap Medical Weight Loss. People LOVED it! Gave out the recipe to several.
★★★★★
Made this tonight and thought it was very tasty. Thank you! Wasn’t sure if when you micro everything the bowl should be covered? I loosely covered it. Seemed to work ok. Thanks again!
I leave it uncovered because the steam escapes and dries out the cauliflower creating a thicker puree more consistent with real hummus. But if covering it worked well for you then that’s great!
Hummus in my diet again? Oh, thank you! This turned out amazing. I fried low carb tortillas in oil, and dunked the tortilla chips in the hummus. Sheer blissh. I love your recipes!
I don’t usually leave comments (and usually HATE substitution recipes) but couldn’t resist! This is truly better than regular hummus! I’m sharing with all my friends. The only thing I did differently was roasting the cauliflower before pureeing it, as I’m not a huge fan of microwaving foods.
★★★★★
did raosting change the final color? I added a bit of tamari to get the color right
★★★★★
How long does this keep in the fridge? Going to make it today for my new healthy eating!
Did you ever find out the answer to this? I’m making some now!
All I can say is YUMMY!!!!!!!
★★★★★
Hi! This stuff is legit! I just made it and am having a hard time not demolishing it. I have been missing hummus something fierce, and my go-to replacement, baba ghanoush, is time-consuming to make. This is awesome. I tweaked it a bit by adding a dash of cumin. It got hubby’s nod of approval. Delightful :)
★★★★★
Do I have to use the Tahini paste? Could I use something else?
I was thinking “I have some Trader Joe’s tahini in the fridge and frozen cauliflower in the freezer. I bet I could make a cauliflower hummus.” Thanks for confirming and giving me a great starting point.
★★★★
Marvelous!!! Thank you!! I added a bit of crushed red pepper and smoked paprika. I will definitely be making this one again!
★★★★★
Except you nuked the veggies! Not paleo At All!!!!
I love hummus, but never add tahini when I make it. How integral is it to the final outcome in this version? Flavor? Texture?
You think frozen cauliflour would work?
This is really, really good…I added some red pepper flakes…YUM!
★★★★★
I was hesitant to try this but after reading the reviews I decided to give it a whirl. Oh em gee!!! Seriously this was amazing! I’m in the middle of my first round of Whole30 so I will probably be making this over and over again. Thanks for the recipe!
★★★★★
Made this tonight…my husband is a Hummus nut..me not so much. HOWEVER, after I made this I am!!!! This stuff is the B.O.M.B! It is going to be our Thursday night, TV watching dinner…that’s right…just the Hummus and some cucumber slices, radishes, some celery….I did add a bit more garlic, a couple of pats of butter, srihcha cause we like it hot. This is a great recipe and I can’t tell you how much I appreciate you posting it.
★★★★★
Glad it was a hit Brenda and I love the Sriracha idea – going to add some to my next batch for sure!!!
I rarely leave comments, but this one it’s necessary. This stuff is amazingly good! I was on the fence because cauliflower is just such a strong taste and I love my hummus. It was perfect! I roasted 2 red peppers and added those along with some red chile. Thank you so much! My vegetarian daughter didn’t even notice the difference :)
Thanks for letting me know that you liked it Val!!!
Hello, can I leave out the tahini paste? I can’t have nuts and seeds.
Thank you
Great recipe! Loved the balance of the flavors! Unfortunately though 15 minutes of microwaving the cauliflower left the kitchen full of that sulphurish cooked cauliflower smell and therefore my husband and kids approached it with a less than open minded attitude and did not eat it. Even for me the smell enhanced my perception of that aspect of the cauliflower taste, even though I still like it a lot. I have found that a splash of vinegar or lemon juice on cauliflower (or any other cruciferous vegetable for that matter) added before cooking does wonders for reducing that smell. I think next time I make this I may add some of the lemon juice before I microwave it to see if that helps, then add a little more at the end to brighten up the flavors. I think without the smell enhancing our perception of that it will be absolutely perfect!
★★★★
I’ll have to try that lemon trick Tina because my guys hate the smell of cauliflower when I’m cooking it!
Steaming in my tabletop steamer is the only way I don’t get that smell… about to make some of this with pre-steamed cauli :D
This is delicious! I added a good slug of extra virgin olive oil and a fair amount of extra lemon juice at the end. The taste is like a rich nutty houmous. I think the extra oil helps a lot with making a lovely silky texture, and the lemon juice really perks up the whole thing and masks any socky aftertaste from the cauliflower. Thank you so much :)
★★★★
I’ve been doing whole30 (or mighty close to it) for 40 days now, and tried the hummus today. I was so skeptical that I made it at a time when I knew I’d be at home alone, & only made 1/3 of the recipe. I am SOOOO thrilled over having a good quality snack!! It was soooo delicious, and I can hardly wait to make the WHOLE recipe when my hubby’s here to enjoy it with me. I ate it alongside tabouleh, jicama slices, celery, and walnuts. YUMMY!! I never add comments, but just HAD to say “THANKS” for this recipe!!
★★★★★
Hi! Your recipe looks great. Can’t wait to try it. I was wondering, if I don’t have tahini paste, just plain tahini, will that work? How much should I use? Thank you!!
I never leave comments but feel compelled to leave one about this recipe. Just made is and it is amazing. So delicious, can’t wait for the family to try it on our home made souvlakis. Thanks so much Melissa.
★★★★★
So thrilled that you enjoyed it Linda and thanks for taking the time to let me know! ☺️
Do you cover the dish when you microwave in the first step?
No Jackie, you want the moisture from the cauliflower to evaporate out so leave it uncovered!
Just made this – my first cauliflower substitute recipe and it is delicious! Thank you thank you!
★★★★★
Thank you for this recipe, it’s great! My favourite faux cauliflower recipe ever!
Thanks so much Lynn, so glad you liked it!!!
Mellissa,
I love this recipe! I hope you are ok that I posted it on our food group website – with a link and credits to your website of course.
Thank you for creating and sharing your wonderful foods with us!
★★★★★
Delicious and mostly vegetable! Thank you!
★★★★★
I tried mashed cauliflower just yesterday for the first time and it was so good! I have leftovers so I think I’ll use them as the base for this recipe. I’ve had cauliflower hummus drizzled with curry infused olive oil and it’s DIVINE!
★★★★★
This is SO good! Way back in my Weight Watcher days (thank goodness those are over!) I remember trying to make a faux guacamole recipe by pureeing canned asparagus and adding the usual guac ingredients. It was hideous, so I was a little skeptical with cauliflower hummus, but this is really amazing. I love it with some sumac on top and think this would make an awesome base for Greek layer dip with cucumber slices for dipping.
★★★★★
Is the nutritional info you list for the hole batch or for one serving? For instance, are there 3.5 net carbs in the whole recipe or 3.5 carbs in 1/4 cup?
Thanks for sharing. This looks amazing.
Approx. nutrition info per ¼ cup: 141 calories, 14g fat, 3.5g net carbs, 2g protein
Thank you!
You’re welcome Ruth, hope you like it!!!!
just made this and it was good. But we love flavor, so I took your advise and split the batch in half, adding jarred jalapeno slices and juice, cumin and cilantro to half, and roasted red peppers to the other. Both were really outstanding. Glad to have hummus back as a snack option. (My tahinni had been feeling neglected just taking up space in the fridge.) Thanks for another great recipe. Don’t know how I missed it when it first came out!
Glad you found this recipe and tried it out Kelly! Both of your flavor options sound delicious – wish I had some right now! :)
This is just genius and delicious! The texture and taste were spot on too! *applauds loudly*
★★★★★
You are wonderful! I just made this recipe and I didn’t think that cauliflower could make such a good hummus but it was so good. It tasted like the hummus that I used to love. My husband and I both loved it. While we were eating it, he said that today is like a party with food. Thank you so much for this awesome recipe. This is definitely a keeper!
★★★★★
So glad you guys liked it Sharon! I was really shocked myself when I first tasted it! Now I make it all the time and I’m working on some flavor variations so stay tuned! :)
I think I will be making it regularly too. We ate it with some “flax seed cinnamon bun muffins” that I made and it was heavenly to have the “hummus” with “bread.” I’m already anticipating having it again but I have to work around people tomorrow so it will have to wait until later tomorrow or Tuesday, but it’s not fun waiting. I want it now! LOL
I also thought I’d mention that my husband told me that he likes it better than hummus.
★★★★★
Holy lots of cauliflower Batman!!!!! Hahhahahahahahaha!!!! Too funny…. I love this blog!!! Our neighborhood is having a potluck next week and this is what I’m going to bring! Can’t wait to try it out on the gang!
This recipe looks great, and I thought I’d mention another recipe idea I just came across, that is low-carb & should pair nicely: Cucumber Boats! If you enjoy cukes, that is. Thanks for sharing so many terrific recipes :)
★★★★★
Mellissa, first the celery root latkes, and now this?! Lol. Delish! This was fabulous. Haven’t had hummus in 9 months and this was great. I hate to disagree with Steven, but the garlic was right on for my family. I even had to double the recipe for my hungry bunch. Thanks again!
So glad you guys liked it Leslie! Garlic varies in intensity and the size of the cloves could have made a difference, but for me there is almost no such thing as too much garlic! I try to plan my garlic indulgence for when I don’t have to be around people the next day though – there’s nothing worse than someone else’s garlic breathe lol!
I’ve made this, and maybe I got something wrong, but the garlic is so strong! 5 garlic cloves and it burns! I think I had enough cauliflower as it’s produced a good quantity. I normally love garlic but this was way too much for me.
I’ll have to try it again with fewer cloves. They were quite big cloves..
Totally pinning this geniusness!
★★★★★
Really bad Diabetes results and so out of ideas! This looks amazing!
Enjoy!
Hummus means chickpeas in Arabic so you can not give your recipe this name may be you can call it cauliflower tahini mix or dip
Your objection is noted Nara, thanks.
Ugh con silly correction abd yay thanks for the hard work!
you are welcome sorry for the disturbance
How would one roast the cauliflower if they didn’t own a microwave?
You could roast it in the oven at 375 for 30-40 minutes or until soft Mary!
This sounds great! I look forward to trying it,
Dangerous is the perfect word for this recipe. All I can say is thankfully, I still had most of my twenty grams of daily carb left for this tonight. The texture is perfect and adding the fresh lemon juice and evoo finished it
perfectly. I feel like I am cheating by eating this. I have missed hummus so much!
And, it was easy to make! Thank you for yet another recipe from heaven.
★★★★★
Thanks for the feedback Diane and I’m so glad that you liked it too! I’ve been dying for someone to make it and report back so I’d know it wasn’t a fluke! Yay! :)
Guess what I am having for lunch today? Yep, your “hummus” Y U M!
Love humus, we do miss eating it. By an chance does this recipe mask the sulfur smell and taste of cauliflower? I have tried so many cauliflower recipes hoping to trick my picky eating son, but he says the taste of cauliflower comes through very loudly lol
I really think it does Julie, but everybody’s tolerance is different so I can’t guarantee that he will like it! If you try it though I’d love to know what he thought of it! I’m always working on converting cauli-haters like my husband! :)
In the top of the ingredients you mention avocado oil or olive oil. In the bottom area of ingredients you mention Extra Virgin Olive oil. Should they both be Extra Virgin or two different oils. I hate to be picky but I would appreciate your input. thanks for all your wonderful recipes and especially this Hummus. BTW I use pepparoni chips for dipping and they have no carbs at all. Thanks again.
When cooking the Cauliflower I used avocado oil because it’s a light flavor, then i finish with the higher quality EVOO because it enhances the flavor overall. Too much evoo though can overtake it. Any light flavored oil for the cooking process will work, but if olive oil is all you have go ahead and use it, the difference is pretty subtle. Hope that helps!
I thought it was just me and staring at words for too long. Glad I’m not alone on that. I stumbled on “put” one time. Put? Huh?
I’m a hummus addict! So trying this on the weekend. Yumm
I can’t wait to try this! I have been a bit sad because low carb would mean no more hummus. I do miss it. And cauliflower mash has been a bit overdone at our house lately. Winning!
Looks fabulous! At first I thought it was a giant bowl of mashed cauliflower swimming in butter… also not a bad idea! LOL
I’m always a fan of cauliflower with lots of butter Jessica – but this hummus is definitely a close second! :)