Cauliflower Hummus
Roasted cauliflower blended with tahini, lemon and garlic into a silky, nutty dip. It tastes remarkably like the classic and has a fraction of the carbs of chickpea hummus.
Nutrition per serving
¼ cup- Net carbs
- 3.2g
- Calories
- 89kcal
- Protein
- 2.3g
- Fat
- 7.5g
- Total carbs
- 4.9 g
- Fiber
- 1.8 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Roasted red pepper: A jarred roasted red pepper and smoky paprika blended in make it sweet, smoky and brick red.
- Blend the roasted pepper and smoked paprika in with the cauliflower. The pepper adds moisture, so you may not need any ice water.
No-cook zucchini hummus: Raw, peeled zucchini replaces the roasted cauliflower. There’s no oven, it’s ready in 10 minutes, and it’s lighter and fresher.
- Skip the oven. Toss the chopped zucchini with a pinch of salt and let it drain in a sieve for 10 minutes, then squeeze out the excess liquid.
- Use a single raw garlic clove, since raw garlic is much stronger than roasted, and blend as written. It’s thinner than the cauliflower version, so chill it for 30 minutes before serving.
Jalapeño-cilantro: Fresh jalapeño, a big handful of cilantro and lime turn it into a bright green, spicy dip.
- Whip the tahini with the lime juice, then blend in the jalapeños and cilantro with the cauliflower until smooth and flecked with green.
- Nice to have (optional)
- Also add
- Nice to have (optional)
-
2 tbsp ice waterleave out - Nice to have (optional)
- Also add
- Nice to have (optional)
Estimated cost $5.58 for 10 servings ($0.56 each) · how we estimate
Instructions
-
Heat the oven to 425°F (220°C). Toss the florets with 1 tablespoon of the oil and a pinch of the salt and spread on a sheet pan. Tuck the unpeeled garlic cloves among them.
-
Roast 25–30 minutes, stirring once, until the cauliflower is very tender and browned in spots. Roasting dries it out and adds a nutty, toasty flavor. Cool 10 minutes and squeeze the garlic from its skins.
-
Blend the tahini and lemon juice in a food processor for about 1 minute, until thick, pale and fluffy.
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Add the cauliflower, roasted garlic, cumin, remaining salt and remaining oil. Blend 2–3 minutes, scraping down the bowl, until very smooth, adding ice water a tablespoon at a time for a lighter, creamier texture.
-
Taste and adjust the lemon and salt. Spread in a shallow bowl, make a swirl with the back of a spoon, drizzle with olive oil and dust with paprika and parsley.
Tips for success
-
Steamed cauliflower works in a pinch but is milder and wetter. Drain and pat it very dry, or the hummus turns loose. - Whipping the tahini with lemon first, then adding ice water at the end, gives the fluffiest result.
- Scoop with cucumber, radishes, bell pepper strips or almond flour crackers, or spread it in lettuce wraps.
Nice to have, not needed
- A food processor gives the smoothest result — a high-speed blender works with an extra tablespoon of ice water.
Storage & meal prepMeal-prep friendly
- Keeps 5 days in the fridge
- Doesn’t freeze well
Reheat: Serve cold or at room temperature; stir in a splash of water if it has firmed up.
Prep tip: Pack ¼-cup portions in small containers with cut vegetables for ready-made lunch-box snacks.
Refrigerate in a sealed container up to 5 days. It firms up when cold; stir in a splash of water before serving.
Variations
3 variations, each with its own ingredients and macrosRoasted red pepper
FlavorA jarred roasted red pepper and smoky paprika blended in make it sweet, smoky and brick red.
- + 1 large roasted red pepper (jarred)
- + 1 tsp smoked paprika
3.6 g net · 92 kcal · 2.4 g protein · 7.5 g fat · ≈$0.80 per serving (+0.4 g net carbs vs the original)
No-cook zucchini hummus
SwapRaw, peeled zucchini replaces the roasted cauliflower. There’s no oven, it’s ready in 10 minutes, and it’s lighter and fresher.
- cauliflower → zucchini
- garlic → raw garlic
- no ice water
2.2 g net · 82 kcal · 1.7 g protein · 7.4 g fat · ≈$0.47 per serving (−1 g net carbs vs the original)
Jalapeño-cilantro
FlavorFresh jalapeño, a big handful of cilantro and lime turn it into a bright green, spicy dip.
- fresh lemon juice → fresh lime juice
- + 2 jalapeños
- + ½ cup fresh cilantro
3.3 g net · 90 kcal · 2.3 g protein · 7.5 g fat · ≈$0.58 per serving (+0.1 g net carbs vs the original)
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