Hummus without chickpeas: a cauliflower purée blended until smooth with tahini and olive oil, livened up with roasted garlic, lemon and chili.
Tahini gives it a creamy texture, roasted garlic adds an almost candied sweetness, and lemon and chili flakes bring each bite to life. This chickpea-free cauliflower hummus keeps the sesame-lemon pairing while cutting the carbs: 2 g of net carbs per serving, with 200 g of cauliflower making about four servings. It fits right in with low-carb appetizers, a sharing platter or a selection of raw vegetables for dipping. File it alongside my keto sauces and dips.
What is cauliflower hummus?
The word hummus originally refers to the chickpea-based dish, and by extension to smooth purées made with tahini, lemon, garlic and olive oil. Here, cooked cauliflower replaces the legumes and becomes the base for a pale, lighter purée. Thoroughly cooked and carefully drained, it provides body without the starch of chickpeas, while tahini supplies the sesame flavor.
The recipe combines cauliflower with the creaminess of tahini and extra virgin olive oil, along with lemon juice for acidity, roasted and fresh garlic, cumin, ground coriander, chili flakes, salt and black pepper. The result is less dense than chickpea hummus; it should spread easily and coat a raw vegetable. You can also serve it with stir-fried Chinese cabbage or other simply prepared vegetables.
The inspiration behind this version
This adaptation starts with a simple idea: keep the flavors of sesame, lemon and garlic while reducing the carbohydrate content. Cauliflower works well here: its tender flesh blends into a fine purée, absorbs the seasonings and turns creamy without its flavor taking over.
Garlic gives this version its character. A whole head, roasted for 45 minutes at 200 °C, cooled and then squeezed to extract the flesh, brings an almost candied sweetness. Two fresh cloves, chopped or crushed before blending, add a sharper note. The balance comes from this aromatic base, a smooth texture, very little added liquid and a touch of heat from the chili flakes.
The main ingredients
Cooked cauliflower forms the base, with 200 g making about four servings. It adds volume and body without the starch of legumes; draining it well prevents a watery purée and gives you a stable, creamy spread. The head of roasted garlic provides the aromatic base: drizzled with a little oil on the cut surfaces, salted and wrapped in aluminum foil, it becomes tender and sweet, ready to be squeezed to release its fragrant flesh.
Tahini, or sesame paste, contributes its sesame flavor and some of the texture; two tablespoons add body and richness. Stir it first if it has separated in the jar. Extra virgin olive oil acts as a binder, smoothing the texture and carrying the flavors. Sesame also takes center stage in other preparations featuring sesame seeds.
The juice of half a lemon brings acidity that lightens the sesame flavor and highlights the garlic. Ground cumin adds a warm note, ground coriander a citrusy, floral nuance more subtle than fresh leaves, and chili flakes a kick you can adjust to taste. Salt and black pepper provide simple seasoning; for a creamier version, a tablespoon of aioli can replace the fresh garlic, with the seasoning adjusted accordingly.
Technique and serving tips
Using the quantities given, this cauliflower hummus contains 2 g of net carbs per serving. How it fits into a ketogenic diet depends on the serving size, the accompaniments and the rest of the meal, with replacing chickpeas with cauliflower being the main factor. Aim for a smooth, easily spreadable texture: there is no need to match the density of chickpea hummus or add liquid, since cauliflower already contains plenty of water. Thorough draining and careful blending are enough.
To keep things low-carb, raw vegetables work well: cucumber, radishes, celery, or broccoli and cauliflower florets. Flaxseed crackers or almond flour bread can also work, depending on their ingredients. The hummus also serves as a base for grilled vegetables, such as pointed cabbage, or as an accompaniment to grilled meats; store it in the refrigerator in a clean, airtight container, and simply stir if a little water separates out.
For another chickpea-free option, here is my beetroot hummus without chickpeas.
Explore all my keto recipes.
Cauliflower Hummus (Keto)
Ingredients
- 200 g cauliflower cooked
- 1 head garlic
- 2 cloves garlic
- 0.5 lemon juice only
- 2 tablespoons tahini
- 2 tablespoons extra virgin olive oil
- 1 teaspoon chili flakes
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cumin
- pinch salt Himalayan pink or Celtic sea salt
- pinch black pepper
Instructions
- Preheat the oven to 200 degrees.
- Remove the outer skins from the head of garlic, but leave all the cloves attached and intact. Cut off the tops of all the cloves. Drizzle the cut surfaces with a little oil. Sprinkle with a little salt. Wrap the head of garlic in aluminum foil.1 head garlic, 2 tablespoons extra virgin olive oil, pinch salt
- Place the wrapped head of garlic in the oven. Set the timer for 45 minutes. Let cool. Then open the foil and simply squeeze the head to extract the garlic.
- Cut the fresh garlic cloves into pieces so they will be finely chopped in the food processor. You can also use a garlic press.2 cloves garlic
- Place the cauliflower in the blender/food processor along with the roasted garlic, fresh garlic, olive oil, tahini, lemon juice and spices.200 g cauliflower, 2 tablespoons tahini, 0.5 lemon, 1 teaspoon chili flakes, 1 teaspoon ground coriander, 0.5 teaspoon ground cumin, pinch black pepper
