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Home » Recipes » Keto Cauliflower Hummus – Keto Snacks

Keto Cauliflower Hummus – Keto Snacks

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May 30, 2018-Updated:Nov 19, 2019
cauliflower hummus

Keto cauliflower hummus is a brilliant keto snack and tastes very similar to ordinary hummus. It’s a keto friendly alternative to regular hummus and goes perfectly with celery sticks or even Fathead Crackers. It makes enough for you and the kids, plus they won’t even know its keto (or its made with cauliflower).

Cauliflower Hummus

I always wondered If hummus was keto friendly. According to the nutrition panel of most hummuses, its relatively low carb. But then I realized and remembered, hummus is made from chickpeas, which is a legume and therefore not allowed on the ketogenic diet.

I began searching for an alternative to chickpeas. As you would expect, there weren’t many options. I knew that cauliflower can be used as a potato mash substitute, but I wondered if cauliflower could be used as a chickpea substitute.

Low and behold, it WORKED! But I realized after a few failed attempts that you cannot boil the cauliflower (as you would with mashed potato), but instead, you have to bake it, smothered in cumin.

Cumin and sesame seed paste (also known as tahini) are the main staples inside hummus, so as long as you don’t mess with those ingredients too much, everything else should fall into place.

What Dips Can I Have On The Ketogenic Diet?

You’ve come to the right place! and I’m sure you’ve probably figured this out by now, but this cauliflower hummus is the perfect dip for social occasions, or even snacking on throughout the day. Its dairy free, nut free (because sesame is a seed), so you really can’t go wrong here.

Coriander and hummus go very well together, which is why I included coriander in the photos. I also sprinkled smoked paprika over the top of the hummus along with a good drizzle of olive oil to make it extra keto friendly.

I hope you love this recipe as much as I do, make sure to take a photo and tag me on Instagram!

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Fathead Crackers

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Cauliflower Hummus
Recipe
3.59 from 48 votes

Cauliflower Hummus

Keto cauliflower hummus is a brilliant keto snack and tastes very similar to ordinary hummus. It's a keto friendly alternative to regular hummus and goes perfectly with celery sticks or even Fathead Crackers. It makes enough for you and the kids, plus they won't even know its keto (or its made with cauliflower).
Calories: 96kcal
Author: FatForWeightLoss (Aaron Day)
Prep: 10 minutes
Cook: 40 minutes
Total: 50 minutes
Print
Rate
Serves8 servings
Tap or hover to scale

Ingredients

  • 1 Medium Cauliflower
  • 1/3 Cup tahini
  • 2 tsp cumin
  • 1 Tbsp olive oil
  • 1 tsp Salt
  • 1/2 tsp Smoked Paprika
  • 2 Cloves Garlic crushed

Instructions

  • Preheat your oven to 180C (355F). Remove all the florets from the cauliflower
  • Place the cauliflower on a baking tray, and cover with cumin. Bake for 30 mins, or until a fair amount of water has left the cauliflower.
  • Remove the cauliflower, and place into a blender (nutribullet, vitamix etc). Blend until chunky. Add the tahini, crushed garlic, paprika, and salt. Blend again
  • Serve in a small bowl, covering with olive oil, and corriander.

Need A Keto Shopping List?

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Tips & Notes:

Using a food processor is helpful for this recipe, but make sure to scrape down the sides after each additional ingredient is added for best consistency.
Nutrition Facts
Cauliflower Hummus
Amount Per Serving (1 serving)
Calories 96 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 317mg14%
Potassium 270mg8%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 1g1%
Protein 3g6%
Vitamin A 75IU2%
Vitamin C 35mg42%
Calcium 36mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie keto diet.

Do You Know Your Macros?

Check out my free personalised macro calculator

Course:Snack
Cuisine:Dairy Free, Gluten Free, Low Carb / Keto, Nut Free, Paleo, Vegan, Vegetarian, Whole 30
Keyword:Cauliflower Hummus
Did You Make This Recipe?Mention @FatForWeightLoss Or Tag #Fatforweightloss For Your Chance To Be Featured!

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About FatForWeightLoss

Hi! I’m Aaron (FatForWeightLoss). I'm an Accredited Nutritional Therapist, Clinical Weightloss Practitioner and Advanced Sports Exercise Nutritional Adviser, and Author of The Keto Sweettooth Cookbook

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  1. Natalia says

    Posted on 4 March 2021 at 7:53 am

    Loved it, loved it, loved its it really seems like real one. Nobody spotted a difference. I added a bit of lime juice, water and olive oil for blending to be really smooth in texture (the way I know hummus). It’s a winner. Thanks a lot for this receipt.

    Reply
  2. lisa says

    Posted on 26 January 2020 at 2:03 pm

    Is the whole recipe a serving? It says 6 carbs per serving…

    Reply
    • FatForWeightLoss says

      Posted on 28 January 2020 at 11:15 am

      There are 8 servings…

      Reply
  3. Gloria says

    Posted on 18 April 2019 at 5:03 am

    SO DELICIOUS! I can’t believe how tasty this is!! And easy to make in a Vita-mix. Thanks !

    Reply
  4. Cathy says

    Posted on 11 January 2019 at 4:51 am

    How many servings are in this recipe?

    Reply
  5. Jaylene Hardeman says

    Posted on 4 January 2019 at 5:19 am

    Wondering if you could use cauliflower rice?

    Reply
    • FatForWeightLoss says

      Posted on 5 January 2019 at 11:13 pm

      Sure!

      Reply
  6. Paula says

    Posted on 29 October 2018 at 2:31 am

    THis is delicious and will be my go to for dips. gonna try adding beets to it this week. My coworkers had no idea it was cauliflower.

    Reply
    • FatForWeightLoss says

      Posted on 30 October 2018 at 10:41 am

      hahah! that is so awesome 🙂

      Reply
  7. maria says

    Posted on 7 October 2018 at 11:48 am

    Love this idea. How much cauliflower by weight?

    Reply
  8. Hope says

    Posted on 22 August 2018 at 10:56 pm

    How many days would this last in the fridge?

    Reply
    • FatForWeightLoss says

      Posted on 23 August 2018 at 12:39 pm

      I’ve kept it for at least 7 days before just in the fridge 🙂

      Reply
  9. Be says

    Posted on 14 June 2018 at 6:52 am

    Hi there – love the cauliflower houmous – just wondered if you could add the nutritional values please – many thanks – cauli hash browns next ! Many thanks ??

    Reply
  10. patti pike says

    Posted on 4 June 2018 at 6:09 am

    Hi, my grandparents were from Aleppo , Syria and I learned to make Hummus using Chickpeas, sesame tahini, garlic, lemon juice, salt and the juice from the chickpea can. I will try making it with the cauliflower, and adding a touch of olive oil for moisture instead of the chickpea juice. I will post back here how I made out. We did not use cumin at all, but lots of lemon juice.

    Reply

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