Have you ever noticed that hummus is one of those words that looks more and more strange the longer you look at it? Maybe it’s just me, but while I was editing the photos with the text, I got so weirded out by it that I had to do a yahoo search to make sure I had the spelling right!
Stare at it for a minute and you’ll see what I mean!
Amiright?!!?
Told ya!
ANYHOO…moving on to more important stuff – LOW CARB HUMMUS Y’ALL!
I have been missing hummus in a major way lately, and finally got around to trying this experiment with cauliflower to stand in for the chickpeas. I noticed recently that my low carb cauliflower puree has the consistency of hummus when cold, and thought if I added just the right ingredients I could mask the cauliflower flavor enough to convince people that it was the real thing.
Um. You guys? IT TOTALLY WORKED. And I mean for real! If you put my low carb cauliflower hummus up against a store bought classic hummus, you would be hard pressed to tell the difference. Even I was surprised at how well this experiment turned out!
It did take a little fussing to get the flavor where it needed to be though. I had to keep tweaking it to hide the subtle sweetness of the cauliflower, but with just the right amounts of lemon, garlic (raw and cooked), and tahini paste, it turned out incredibly delicious. Almost dangerously addictive if I do say so!
When I finally got around to making this, I didn’t have a lot of low carb dipping options hanging around, so I improvised with some rolled up radicchio leaves and thinly sliced Granny Smith apple. The radicchio leaves are pretty for the photos, but the bitterness wasn’t my favorite. The apple slices however tasted AMAZING with it!
I ate the remainder the next day with celery sticks, lower in carbs than the apple slices, and just as delicious in their own way. Another great low carb dipping option would be radish slices.
And of course, this cauliflower hummus would be amazing with my Low Carb Cauliflower Falafel and a side of my Cauliflower Tabbouleh Salad! Holy lots of cauliflower Batman!
As an added bonus, this hummus recipe is super healthy for you! It is full on Paleo friendly – even Whole 30 compliant! It’s also egg free, grain free, gluten free, dairy free, and nut free (tahini is made from sesame seeds), so it fits into pretty much any eating plan.
This low carb cauliflower hummus recipe makes a great base for all kinds of other hummus flavors if you want to get creative.
I love Trader Joe’s jalapeno cilantro hummus and you could totally do that with this. A roasted red pepper version would also be delicious. Or sun-dried tomato and Kalamata olives, if you’re into that.
Pretty much any strong flavors will go well in this recipe. I’ll probably experiment with some of these ideas and post the results sometime in the future.
Meanwhile, get your dip on and make this hummus IMMEDIATELY! Then report back because I’m dying to hear what you think of it!
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★★★★★4.8 from 48 reviews
- Author: Mellissa Sevigny
- Yield: Six 1/4 cup servings 1x
Description
This low carb hummus is so delicious that you’d never know it was grain free and made with super healthy cauliflower! Keto, Atkins, and Paleo friendly!
- 3 cups raw cauliflower florets
- 2 Tbsp water
- 2 Tbsp avocado or olive oil
- 1/2 tsp salt
- 3 whole garlic cloves
- 1.5 Tbsp Tahini paste
- 3 Tbsp lemon juice
- 2 raw garlic cloves, crushed (in addition to above)
- 3 Tbsp extra virgin olive oil
- 3/4 tsp kosher salt
- smoked paprika and extra olive oil for serving
Instructions
- Combine the cauliflower, water, 2 Tbsp avocado or olive oil, 1/2 tsp kosher salt, and 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes – or until softened and darkened in color.
- Put the cauliflower mixture into a magic bullet, blender, or food processor and blend. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tbsp olive oil, and 3/4 tsp kosher salt. Blend until mostly smooth. Taste and adjust seasoning as necessary.
- To serve, place the hummus in a bowl and drizzle with extra virgin olive oil and a sprinkle of paprika. Use thinly sliced tart apples, celery sticks, raw radish chips, or other vegges to dip with.
Notes
Approx. nutrition info per 1/4 cup: 141 calories, 14g fat, 3.5g net carbs, 2g protein
- Category: Dip
- Cuisine: Mediterranean
In other news….
BATHING SUIT SEASON IS COMING!
Are you ready? Because I am SO. NOT. If you let the pounds creep on this winter and are panicking now don’t worry! It’s not too late to drop some pounds in time to hit the beach this summer! Try my one of my free menu plans (3 Day Keto Kickstart, 7 Day Egg Fast, or 12 Weeks of Keto Menu and shopping lists) to whip yourself back into shape ASAP!
You can also join the forums for support from fellow IBIH super fans and hang out with us on Facebook where I post articles, recipes, & daily Amazon freebies!!
Finally, I’ve got lots of great low carb and gluten free e-cookbooks out, and I’m currently running a special where you can get all five of them (over 150 recipes) for just $19.99! Get more information over on the Cookbooks page!
FAQs
Combine the cauliflower, water, 2 Tbsp avocado or olive oil, 1/2 tsp kosher salt, and 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes – or until softened and darkened in color. Put the cauliflower mixture into a magic bullet, blender, or food processor and blend.
How many carbs are in cauliflower hummus? ›
Nutrition Facts (per serving)
| 152 | Calories |
|---|
| 12g | Fat |
| 10g | Carbs |
| 5g | Protein |
Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.
Why is hummus OK on keto but not chickpeas? ›
Hummus is not keto friendly, as it contains chickpeas. Chickpeas, while high in protein, are still primarily made of carbs and one serving can easily knock someone out of ketosis! Luckily making your own low carb version is possible using a secret ingredient- cauliflower!
How many net carbs are in homemade hummus? ›
Homemade Hummus (1 cup) contains 49.5g total carbs, 39.7g net carbs, 21.1g fat, 12g protein, and 435 calories.
How many net carbs are in 2 cups of cauliflower? ›
Cauliflower, raw (1 cup) contains 5.3g total carbs, 3.1g net carbs, 0.3g fat, 2.1g protein, and 27 calories.
How many net carbs are in 1 cup of cauliflower? ›
In 1 cup of chopped cauliflower, you'll get 5.3 g of total carbs, 3.2 g of net carbs, 0.3 g of fat, and 2.1 g of protein, per the USDA. Not to mention, you get 320 mg of potassium, making this vegetable a good source of the nutrient.
Can I eat hummus while trying to lose weight? ›
In answer to your question, “is hummus good for a diet?” the answer is a resounding, yes! Eat it for a snack with celery, carrots, or peppers, spread it over your whole wheat bread instead of mayo, or top your soups with a dollop. This tasty, healthy dip is good for losing weight and maintaining a healthy lifestyle!
How many carbs per day on keto? ›
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
What brand of hummus is keto friendly? ›
Brands like Lilly's, BRAMI, Lantana, or Cedar are strong candidates if you're looking to snack on hummus while on keto.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Is guacamole keto friendly? ›
Is Guacamole Keto-Friendly? Yes, absolutely. As mentioned above, guacamole is loaded with healthy monounsaturated fats and minimal carbohydrate content. This makes it a perfect low-carb, high-fat keto snack when served with keto-friendly chips or raw veggies.
What is a substitute for chickpeas in hummus? ›
I recommend using black beans instead of chickpeas. They are similar to chickpeas in having a mild flavor, and you can prepare the hummus in exactly the same way. You can also make hummus with Cannellini beans or green peas. And if you want more flavor just add garlic and tahini sauce to the mix.
What is a low carb substitute for chickpeas? ›
One cup of chickpeas has 45 grams of carbs.
Many people on the keto diet use alternatives to canned garbanzo beans like lupini beans or cauliflower in order to make low carb versions of dishes like hummus or Jennifer Aniston's famous salad.
Is tahini low carb? ›
Not to mention how versatile it is in dressing up veggies and meats alike. That fact that its low in carbohydrates and contains a high amount of fats, makes it a fantastic addition to those following a ketogenic diet or low-carb diet.
Which beans are keto friendly? ›
Keto-friendly beans
On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.
Does cauliflower carbs count on keto? ›
Cauliflower has a similar nutrition profile to broccoli. It's also a great cruciferous veggie to choose when you're on keto, says Dixon, as it has 1.5 grams of net carbs per half a cup.
What brands of hummus are keto friendly? ›
Brands like Lilly's, BRAMI, Lantana, or Cedar are strong candidates if you're looking to snack on hummus while on keto.
Is cauliflower OK for keto? ›
Is Cauliflower Keto? Cauliflower is the ultimate low carb vegetable — and yes, cauliflower is keto! One cup of florets has 5.3 grams of net carbs. You can replace so many starchy foods with cauliflower, especially potatoes, rice and savory baked goods.
Can you eat too much cauliflower on keto? ›
How Much Cauliflower Can You Eat on a Keto Diet? The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates.
