Looking for a healthy snack or appetizer? Try this Roasted Cauliflower Hummus! It’s flavorful, easy to make, and ready in 25 minutes! Plus it’s naturally gluten-free, vegan, low-carb, paleo, keto, and Whole30 compliant!

bowl of roasted cauliflower "hummus"

CAULIFLOWER HUMMUS RECIPE

I think there is nothing more versatile than cauliflower. It can become a crunchy pizza base, mashed “potatoes,” and it even turns into a rice substitute. 

Cauliflower is also the perfect replacement for chickpeas to make an incredibly creamy and smooth hummus.

When you try it, you will likely find yourself saying: “I can’t believe it’s not real hummus!” because it tastes just like the classic version.

Ingredients

Many ingredients in this recipe are similar to my traditional hummus:

  • tahini
  • lemon juice
  • olive oil
  • garlic
  • salt
  • cumin

I just replaced the chickpeas with cauliflower.

I recommend roasting the cauliflower rather than steaming it to add depth of flavor.

Ingredients for cauliflower hummus in bowls

How to make this healthy cauliflower dip

The recipe is pretty simple.

  • You start by roasting the cauliflower florets until tender and slightly crispy.
  • Once the cauliflower is ready, blend all the ingredients together until silky smooth. Done!

You can use a blender or food processor. If you use a food processor, remember to put in the liquids first, like the lemon juice, olive oil, and water.

I like my dip with a thick texture, if you prefer it thinner, add a little bit more water, one tablespoon at a time, until you reach the desired consistency.

TOPPINGS & SERVING SUGGESTIONS

Topping ideas – Serve this hummus plain or add anything you want to it. I finish it off with a drizzle of extra virgin olive oil, sunflower seeds, and red pepper flakes.

Here are some other topping ideas for you: sumac, paprika, za’atar, fresh parsley or thyme, chopped olives, toasted pine nuts, sesame seeds, or pomegranate seeds.

Serving suggestions – I like to serve this dip with sliced cucumbers, carrot sticks, olives, sliced radishes, bell peppers, and celery. Some other options:

  • Serve it with your favorite low carb pita chips or tortilla chips for dipping
  • Use it as a sauce for pasta, salads, and bowls
  • Spread it on sandwiches and wraps
roasted cauliflower dip in a bowl

How many calories in cauliflower hummus?

This recipe has 118 calories per serving, compared to 150 in the chickpea recipe. It also has less than half the amount of carbs!

Storage

Store leftovers in an airtight container in the fridge for up to 3 days.

This recipe makes a medium bowl of hummus, about 5 portions. 

cauliflower dip in a bowl

Looking for a healthy dip for a party, BBQ or holiday gathering? Try these

If you make this low-carb hummus and love it, please leave a feedback and rating in the comment below. I always love hearing how the recipes turn out for you! ♡

Bowl of roasted cauliflower "hummus" and a small bowl of chili flakes next to it.
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How To Make It: Roasted Cauliflower Hummus

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 5
(5 stars) 7 ratings
This Roasted Cauliflower Hummus is flavorful, easy to make, and ready in 25 minutes! It's also vegan, keto, paleo, gluten-free and Whole30 friendly. Make a double batch and use throughout the week as a sandwich spread, as a dip with a veggie platter, or even as a replacement for mayo on sandwiches, salads, and wraps. It would also be great for entertaining or taking along to parties.

Ingredients

For the roasted cauliflower:

  • 3 cups (300 g) raw cauliflower florets
  • a drizzle of extra virgin olive oil
  • salt and pepper

For the “hummus”:

  • 3 tablespoons tahini
  • 2 garlic cloves
  • 1½ tablespoon extra virgin olive oil
  • 1½ tablespoon water plus more if needed
  • juice of 1 lemon
  • ½ teaspoon salt
  • ¼ teaspoon ground cumin

Toppings (optional)

  • extra virgin olive oil, sunflower seeds, red pepper flakes

Instructions

Roast the cauliflower

  • Preheat the oven to 392°F (200°C). Line a baking sheet with parchment paper.
  • Spread the cauliflower florets on the prepared baking sheet, drizzle with olive oil, and sprinkle with salt and pepper. 
    Roast for 20 minutes or until tender and lightly browned. 

Blend

  • Place the cooled roasted cauliflower in a food processor along with olive oil, water, lemon juice, tahini, garlic, salt, and cumin, and blend until smooth. 
    You may have to add another tablespoon or two of water to get the desired consistency.
    Taste and adjust seasoning as necessary.

Garnish

  • Transfer the cauliflower dip into a bowl and garnish with a drizzle of olive oil, sunflower seeds, and red pepper flakes.
    Serve with veggies and enjoy!

Notes

*Store leftovers in an airtight container in the fridge for up to three days.
** Nutrition information is for 1/4 cup of hummus without toppings

Nutrition

Serving: 0.25 cup, Calories: 118 kcal, Carbohydrates: 4 g, Protein: 4 g, Fat: 10 g, Saturated Fat: 2 g, Sodium: 264 mg, Fiber: 3 g, Sugar: 2 g
Did you make this recipe?Leave a comment or share a photo on Instagram with the hashtag #aseasyasapplepie. We’d love to see what you come up with!
Author: Elena Tomasi
Course: Appetizer / Snack
Cuisine: Mediterranean