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Keto-Friendly Hummus

A creamy hemp cauliflower hummus bursting with flavor! You only need 8 ingredients to make this chickpea-free, low-carb, keto-friendly dip. Plus it can be made in just 30 minutes. Serve this dish with crackers, pita, or vegetables, and enjoy!
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Prep Time: 30 minutes
Total Time: 30 minutes
Servings: 8 people
Calories: 163kcal
Author: Sarah McMinn


Roasted Garlic Hummus

Toppings (optional)


  • 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.


Serving and Storing -  Sprinkle with extra hemp hearts and serve with veggies like celery, cucumbers, and red bell peppers, and pita bread or crackers. Store cauliflower hummus in an airtight and refrigerate for up to 4 days. Alternatively, you can freeze hummus for up to one month.
Recipe Tips
  1. Don't skip the roasting! Roasting the cauliflower enhances the flavor with a delicious buttery smoky flavor. 
  2. 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.
  3. 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. 
  4. Can’t find tahini? Make your own by blending sesame seeds in a food processor until smooth and creamy.


Calories: 163kcal | Carbohydrates: 6g | Protein: 5g | Fat: 14g | Saturated Fat: 2g | Sodium: 144mg | Potassium: 259mg | Fiber: 2g | Sugar: 1g | Vitamin A: 41IU | Vitamin C: 36mg | Calcium: 39mg | Iron: 2mg