A creamy hemp cauliflower hummus bursting with flavor! You only need 8 ingredients to make this chickpea-free, low-carb roasted cauliflower hummus keto dip. Plus it can be made in just 30 minutes. Serve this dish with crackers, pita, or vegetables, and enjoy!
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This post is sponsored by Eaton Hemp. All opinions are 100% mine.
This hemp cauliflower hummus will soon become one of your favorites! It is smooth, creamy, and filled with fresh nutritious ingredients. Not only is this hummus vegan but it is also keto-friendly! By swapping chickpeas with roasted cauliflower and hemp seeds you get an equally tasty spread with amazing health benefits!
I love making roasted cauliflower hummus keto spread during the summer as a delicious snack. It can also be served as an appetizer, at picnics, BBQs, and more! Feel free to get creative with your sides. Some delicious options include carrots, cucumber, celery, and crackers. Or add this keto spread to your favorite sandwiches.
Homemade hemp hummus is easy, affordable, fresh, and super versatile. The downside to store bought hummus is that they are sometimes too salty and often include additives to give the hummus a longer shelf life. I know it can be tempting to buy your hummus at the store but once you try this recipe you won't go back.
Recipe Video
Recommended Ingredients and Equipment
Gather all of your ingredients and let's get started! You don't need much to make this yummy cauliflower hummus recipe. In fact, you probably have most of the ingredients already and when it comes to gadgets all you need is a food processor to blitz it all together!
Here is everything you need.
Ingredient Notes
- Cauliflower - This is the main ingredient in this recipe so make sure you use fresh cauliflower if you can for the best flavor. Some people steam cauliflower florets but for this recipe, I suggest roasting them as this adds flavor and softens the florets for pulsing later.
- Tahini - Tahini is a blended sesame seed paste that you should be able to find with other nut and seed butter at your local grocery store. If you can't find it, you can make your own tahini from scratch. Add sesame seeds to a food processor and blitz until smooth and creamy.
- Hemp Hearts - Hemp is a healthy superfood ingredient that pumps this hummus up with necessary nutrients. For the best quality, I recommend Eaton Hemp Organic Hemp Hearts (read more about them below).
- Oil - Olive oil is my go-to oil when making this dip because it is light and delicious. Look for extra virgin olive oil for better flavor.
Go-To Hemp Hearts
Hemp hearts are one of nature’s most nutrient dense foods. Packed full of iron, magnesium, B vitamins, vitamin D, E, and zinc, they are truly what I would consider a superfood. And they are the only vegan food with the same Omega 3:6 ratio as fish oil (the body’s ideal omega ratio). Beyond that, they have all 20 amino acids, including each of the 9 essential amino acids. This makes hemp seeds a complete high-quality protein.
There are a lot of hemp hearts on the market but not all hemp hearts are created equal. That’s why I love and recommend Eaton Hemp Organic Hemp Hearts.
Eaton Hemp Organic Hemp Hearts are:
- 100% USA grown, processed, and packaged
- USDA Certified Organic
- Farmer-owned, Farm to table.
- Processed with 100% clean energy.
Beyond that, Eaton Hemp stems from the first farmed licensed to grow hemp in New York State and is the only brand to use the Hemp Plant in its ENTIRETY. Nothing goes to waste! By choosing Eaton Hemp Hemp Hearts, you’re supporting organic hemp farmers across America to: significantly reduce our carbon footprint, rejuvenate our soil, purify the air we breathe, and make significant strides towards a healthier and cleaner planet.
Wanna try them for yourself? Use the code “MYDARLINGVEGAN” and get 30% off all Eaton Hemp Organic Hemp Hearts and their other food products.
Recommended Equipment
You don't need much to make this tasty keto dip. All you'll need is a chopping board and kitchen knife to chop the cauliflower and a food processor.
Step-by-Step Instructions
Step One - Roast the Cauliflower
Preheat the oven to 400F. Start by cutting the cauliflower into small florets. Check out this video tutorial for tips on cutting cauliflower. Once you have small bite-sized florets, toss them in 2 tablespoons of olive oil and spread them evenly onto a large baking sheet. Bake for 20 minutes, flipping occasionally until the cauliflower is tender and cooked all the way through.
Pro Tip: Be careful not to burn the florets as this will add a bitter taste to the spread. Remove them from the oven when they are golden brown.
Step Two - Pulse the Ingredients
Remove the cauliflower florets from the oven and transfer them to a large food processor. Then add the salt, lemon juice, hemp, cumin, garlic, and tahini and blend. You will probably need to add 2-4 tablespoons of water to reach desired consistency. Add 1 tablespoon at a time to avoid adding too much. Scrape down the sides as needed until you have a smooth creamy consistency.
Taste and adjust seasonings.
Serving & Storing
Serving - You have a lot of options when it comes to serving this tasty dip. If you are following a keto diet then serve hummus with veggies like celery, cucumbers, and red bell peppers. You can also serve with pita bread or crackers.
Storing - Store cauliflower hummus in an airtight container and refrigerate for up to 4 days. Alternatively, you can freeze hummus in an airtight container for up to one month.
Tips and Tricks
- Make sure you roast the cauliflower florets. You might be tempted to boil the florets or even pulse them raw but you won't get the best results. Roasting the cauliflower enhances the flavor in this veggie and adds a delicious smokiness. Plus, the heat softens the florets to perfection which makes it easy to pulse into a smooth dip.
- Blend the hummus until smooth. Keep pulsing the hummus until it becomes smooth. You may need to scrape down the sides of the food processor from time to time to make sure that the mixture blends evenly.
- Don't skip the hemp hearts! Not only do hemp hearts make this hummus super healthy but they also add a rich creaminess that is needed for chickpea-free hummus.
- Don't forget to add water to the hummus mixture. You will need to add one teaspoon of water at a time when pulsing the hummus. Water helps to loosen the consistency of this spread and gives it a smooth silky texture.
- Taste the roasted cauliflower hummus keto spread after you add water. Once you add water to the dip it may dilute the flavor so make sure you taste it and add more spices or lemon juice if necessary.
Frequently Asked Questions
Head over to Eaton Hemp's website to pick up these high-quality hemp hearts. Use the code “MYDARLINGVEGAN” and get 30% off all their other food products!
You can't eat chickpea hummus on a keto diet but you can eat this cauliflower hemp hummus! Replacing the chickpeas with cauliflower and hemp hearts makes this dip keto-friendly. Pair it with veggies like cucumbers or celery.
I don't recommend skipping the tahini as it is a key ingredient in hummus recipes, adding a delicious nutty flavor and rich creaminess texture. If you can't find tahini, make your own by blending sesame seeds in a food processor until smooth and creamy.
More Vegan Dips & Spreads
- Vegan Spinach Artichoke Dip
- Roasted Garlic Hummus
- Restaurant-Style Guacamole
- Vegan Green Goddess Dressing
Keto-Friendly Hummus
Ingredients
Roasted Garlic Hummus
- 1 medium head cauliflower, about 6 cups
- ¼ cup Eaton Hemp Hemp Hearts
- ¼ cup tahini paste
- 4 tablespoon olive oil, divided
- 1-2 tbsp. fresh lemon juice
- 2-3 cloves garlic
- 1 teaspoon cumin
- ½ tsp. salt
- 2-4 tbsp. water
Toppings (optional)
- olive oil
- fresh parsley
- cumin or paprika
Instructions
- Preheat the oven to 400F. Cut the cauliflower into small florets. Toss the cauliflower florets in 2 tablespoons of olive oil and spread evenly onto a large baking sheet. Bake for 20 minutes, stirring occasionally until the cauliflower is tender and cooked all the way through.
- Remove from the oven and transfer to a large food processor. Add the remaining ingredients and blend until very smooth, scraping down the sides as needed. You will need to add 2-4 tablespoons of water to reach desired consistency. Add 1 tablespoon at a time. Once you have smooth hummus, taste and adjust seasonings.
- Serve with desired toppings and crackers, pita, or vegetables.
Notes
- Don't skip the roasting! Roasting the cauliflower enhances the flavor with a delicious buttery smoky flavor.
- Keep pulsing the hummus until it becomes smooth. You may need to scrape down the sides of the food processor from time to time to make sure that the veggie mix blends evenly.
- Add water slowly to reach the desired consistency. Once you add water to the dip it may dilute the taste slightly. Taste and adjust seasonings.
- Can’t find tahini? Make your own by blending sesame seeds in a food processor until smooth and creamy.
Hi, I’m Sarah. I’m a 14-year (and counting) vegan, professionally trained photographer, former pastry chef, founder of My Darling Vegan, and author of the
Candice says
Is it possible to make this from frozen cauliflower?