The creamy deliciousness of hummus is hard to resist. Unfortunately, so are the high-carb ingredients.
Most hummus products and recipes rely on chickpeas (garbanzo beans) — a legume with ~5 grams of net carbs per ounce. This renders what could be a keto-friendly dip into something that is difficult to fit into the keto diet.
Rather than avoiding hummus altogether, we’ve decided to convert it to the keto side. With this recipe, we’ll show you how to make keto hummus without the chickpeas.
Can I Eat Hummus on Keto?
The carb content will ultimately depend on what the primary ingredients are. Since it is traditionally made with chickpeas, most hummus varieties will not be keto-friendly.
The best way to have hummus on keto is by making it with low-carb ingredients. Today, you’ll learn how to do this by replacing chickpeas with roasted cauliflower.
The Secret to Keto-friendly Hummus: Roasted Cauliflower
One thing you’ll learn while following the keto diet is how versatile cauliflower is. You can use to convert most of your favorite high-carb foods into keto-friendly delicacies. This can be done with pizza crust, waffles, fried rice, and hummus.
With this recipe, you’ll experience its versatility as a keto chickpea alternative, providing your hummus with a satisfying level of creaminess and flavor.
How Long Will This Hummus Recipe Last in the Fridge and Freezer?
One of the best things about this recipe is that it is easy to scale up or make ahead, so you can have plenty of keto hummus stored and ready to go.
If you store it in the refrigerator, it’ll last for 4-7 days. Keeping it covered in an airtight container will help maximize freshness and storage time.
To keep your keto hummus from spoiling after a week in the fridge, you can freeze it in a freezer-safe airtight container. On average, it will last for 4-6 months when stored in this way.
The next time you want some hummus, simply thaw in your fridge or lunchbox, and it’ll be ready to eat in a few hours.
Customizing Your Keto Hummus: Fat, Flavor, and Texture
This recipe is easy to personalize as well. To make your hummus even more satisfying, try using the following tips:
- Adjust it to your desired consistency. You can decrease the thickness of your cauliflower hummus by adding some extra oil or water little by little. If you want to increase the fat content of your keto hummus, use more oil. Conversely, use water if you already eat enough fat on a daily basis.
- Change the flavor of your hummus. Creating your favorite flavor is as easy as adding an extra ingredient or two. For example, you can make red pepper hummus by blending in roasted red peppers or a basil pesto hummus by mixing in some keto pesto. Just make sure to include the macros from your additions along with this recipe’s macros.
- Use garnishes to enhance flavor and visual appeal. Another way to boost the quality of your hummus is by spreading it onto your dish, drizzling with olive oil, and topping it with fresh parsley, paprika, cracked pepper, and chopped kalamata olives (or any other low-carb ingredients that will add some extra color and flavor).
What to Eat With Your Homemade Keto Hummus
Though it is good on its own, your hummus will taste even better when you pair it with other keto foods and recipes. Here are some of my favorite hummus pairings:
For dipping:
- Low-carb vegetables (Broccoli, celery, bell pepper, and cucumber slices are all great keto-friendly veggies to try)
- Keto cheese chips
- Keto-friendly tortilla chips
- Keto pizza chips
- Sugar-free pepperoni
- Pork rinds
- Fried chicken skin
- Homemade crackers
You can also spread or serve keto hummus on your:
- Keto-friendly bread
- Low-carb salad
- Keto sandwich (instead of mayo or butter)
Yields 6 servings of Keto Hummus
The Preparation
- 16 ounce cauliflower florets
- 1/4 cup extra virgin olive oil, divided
- 1/2 cup tahini
- 3 cloves garlic, chopped
- 2 tablespoon lemon juice
- 1 teaspoon salt, or to taste
- 1/4 teaspoon paprika
- 2-4 tablespoon water, as needed for texture
The Execution
1. Pre-heat oven to 425F and prep ingredients.
2. Grease a non-stick baking sheet lightly, then toss cauliflower in half of the olive oil. Spread the cauliflower into a single layer so that each piece of cauliflower is touching the baking sheet.
3. Roast the cauliflower for 30-40 minutes or until browned and softened through.
4. In a blender or food processor, add the tahini, remaining olive oil, garlic, lemon juice, salt, paprika, roasted cauliflower, and 2 tablespoons of water. Blend the mixture together until a smooth paste appears, scraping down the sides as needed. Add more water to thin it out if out if needed, 1 tablespoon at a time.
5. Serve with your favorite crunchy low-carb side dishes (peppers, cucumber, pork rinds, homemade crackers) and enjoy!
Makes a total of 6 servings of Keto Hummus. Each serving comes out to be 218 calories, 20g fats, 5.7g net carbs, and 5g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 16 ounce cauliflower florets | 104 | 2 | 19 | 10 | 9 | 8.3 |
| 1/4 cup extra virgin olive oil | 477 | 54 | 0 | 0 | 0 | 0 |
| 1/2 cup tahini | 710 | 64 | 26 | 5.6 | 20.4 | 21 |
| 3 cloves garlic | 13 | 0.1 | 3 | 0 | 3 | 0.6 |
| 2 tablespoon lemon juice | 5.2 | 0 | 1.7 | 0 | 1.7 | 0.1 |
| 1 teaspoon salt | 0 | 0 | 0 | 0 | 0 | 0 |
| 1/4 teaspoon paprika | 1.6 | 0.1 | 0.3 | 0.2 | 0.1 | 0.1 |
| 2-4 tablespoon water | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 1310.8 | 120.2 | 50 | 15.8 | 34.2 | 30.1 |
| Per Serving (/6) | 218.5 | 20.0 | 8.3 | 2.6 | 5.7 | 5.0 |
The Preparation
- 16 ounce cauliflower florets
- 1/4 cup extra virgin olive oil, divided
- 1/2 cup tahini
- 3 cloves garlic, chopped
- 2 tablespoon lemon juice
- 1 teaspoon salt, or to taste
- 1/4 teaspoon paprika
- 2-4 tablespoon water, as needed for texture
The Execution
- Pre-heat oven to 425F and prep ingredients.
- Grease a non-stick baking sheet lightly, then toss cauliflower in half of the olive oil. Spread the cauliflower into a single layer so that each piece of cauliflower is touching the baking sheet.
- Roast the cauliflower for 30-40 minutes or until browned and softened through.
- In a blender or food processor, add the tahini, remaining olive oil, garlic, lemon juice, salt, paprika, roasted cauliflower, and 2 tablespoons of water. Blend the mixture together until a smooth paste appears, scraping down the sides as needed. Add more water to thin it out if out if needed, 1 tablespoon at a time.
- Serve with your favorite crunchy low-carb side dishes (peppers, cucumber, pork rinds, homemade crackers) and enjoy!
Notes
Makes a total of 6 servings of Keto Hummus. Each serving comes out to be 218 calories, 20g fats, 5.7g net carbs, and 5g protein.
