side view of a dish with cauliflower hummus topped with chopped parsley and roasted and seasoned florets, more parsley in the background


Home » Recipes » Dip Dip Gourmet » CAULIFLOWER HUMMUS

Swap the chickpeas out for roasted cauliflower in this 7 ingredient Cauliflower Hummus! it’s so simple to make and once the cauliflower is oven roasted to perfection, it comes together in just a few minutes with the help of a food processor. It’s incredibly flavourful, deliciously creamy and so close to the real thing, you might not even be able to tell the difference!

Do you love Hummus? What about Cauliflower? What about the fact that a simple head of Cauliflower can be SO many things??! I mean, it could be Pizza. It could be Wings. It definitely makes a killer “Mac” and Cheese (if I do say so myself ;)). Heck, it could even be any kind of ‘rice’ you want it to be. And in all of those roles and all of those dishes, does cauliflower ever disappoint? No. It just proudly claims it’s title as one of the most versatile veggies we can put on our plates. And guess what? You can officially add this easy to make, crowd pleasing Cauliflower Hummus to that list. That’s right. Cauliflower does it again!

cauliflower hummus in a dish topped with roasted florets, chopped parsley, more parsley and tortilla chips in the background

This Cauliflower Hummus could stand in for any hummus on the market! Not only is it comparably delicious but it’s Keto friendly, Whole 30 approved, Paleo, Gluten Free and naturally Vegan. I’m even gonna go as far as to say that without the roasted cauliflower florets on top, I’m not sure anyone would even be able to tell that this hummus has absolutely zero chickpeas in it. But trust me. That doesn’t matter in the slightest! Doesn’t that sound like a good way to get the kids (or husband, for that matter) to eat some extra veggies, you sneaky mama, you? The texture is on point and therefore, truly resembles that of regular hummus. It’s perfectly spiced, easily spreadable and makes a great healthy snack or party food. Everyone always raves about it!

This recipe for Roasted Cauliflower Hummus is a fun, Low Carb take on the classic that I swear you’ll love just as much (if not more!). Serve it up with fresh veggie sticks, tortilla chips, crackers or pretzels. Or have it with chicken, on top of bowls or salads, slather it onto wraps or sandwiches or have it as part of a healthy addition to any meal. You’re going to want to keep making this delicious Cauliflower Hummus again and again as if only to see how many people you can successfully fool into thinking it’s the real thing! (And trust me…there will be many!)

close up of a parchment lined baking sheet with seasoned and roasted cauliflower florets


ingredients for cauliflower hummus - cauliflower, tahini, lemon, olive oil, parsley, spices, garlic
Complete list of ingredients and amounts can be found in the recipe card below.

With only 7 simple ingredients (most of which you’d find in any classic version of hummus), this Keto Cauliflower Hummus is easy to make and tastes delicious. Let’s take a closer look at what you’ll need in the list down below.

  • Cauliflower: Well, duh! We wouldn’t be able to make this take on classic hummus without a head of cauliflower! Fresh is best for this recipe and because of the pre-roasting, I don’t recommend using the frozen kind. Go for a medium to large head. Roasting the cauliflower in the oven with the spices first brings out the maximum flavour making this Cauliflower Hummus extra delicious.
  • Tahini: A typical hummus ingredient. Tahini is a sesame seed paste that adds a deep nutty flavour to the dish. Also helps in smoothing out the hummus and making it extra creamy and delicious.
  • Garlic: Adds freshness and a nice garlicky bite to the hummus. Therefore, fresh is best in this recipe. However, if all you have on hand is garlic powder, use 1/4 tsp – 1/2 tsp depending on how garlicky you want your hummus.
  • Lemon: Adds a bit of zesty tang and freshness to the dish. Therefore, fresh squeezed lemon juice will give you the best results in this recipe.
  • Parsley: Adds a herby freshness to the dish. We use it as a garnish on top for a pop of colour as well as add it directly to the hummus for extra flavour. However, you can substitute other fresh herbs instead if you prefer. Basil or thyme are great options.
  • Olive Oil: We use half for roasting and seasoning the cauliflower. And the other half is added directly to the hummus to help smooth it out and boost flavour. Therefore, as always, good quality Extra Virgin is best.
  • Spices: You know me… I can’t do without a few spices. They add flavour, balance out the rest of the ingredients and bring the entire dish together. I keep things relatively simple here by using some smoked paprika, cumin, salt and pepper. However, I find that these flavours are the perfect match for this Cauliflower Hummus. Roasting the cauliflower with the oil and spices bring out their ultimate flavour. With that being said though, feel free to use whatever spice combination you prefer or just salt and pepper, if you desire.
hand dipping a tortilla chip into a dish of cauliflower hummus topped with roasted florets and chopped parsley


close up of cauliflower hummus in a dish topped with fresh chopped parsley and seasoned and roasted florets, more parsley in the background
  • Using a sharp chef’s knife, carefully cut the cauliflower into bite size pieces. Yes, we’re ultimately roasting and then puréeing them but the smaller and more uniform the pieces are, the more evenly they’ll cook and the less time they’ll take in the oven. EXTRA TIP: Make sure you cut a few nice/even pieces you know you’re going to save for the garnish on top! Aka the most pretty and caramelized looking ones!
  • Roast the cauliflower! Roasting the cauliflower is a key step to bringing out the maximum flavour in this hummus and therefore, should not skipped! You may be tempted to take the easy way out and steam it in less than half the time but trust me, roasting it is so worth it and makes all the difference! That being said though, it’s pretty low maintenance as all of the florets and spices go on one sheet pan and you only have to flip it once after the first 20 minutes. Crispy/caramelized bits make the cauliflower extra flavourful so as long as you ensure they don’t completely burn, you’ll end up with an incredibly flavourful hummus. EXTRA TIP: Allow the cauliflower to cool to the touch before handling and transferring it to the food processor to blend.
  • Use a food processor to easily blend the tender cauliflower up with the rest of the ingredients. This handy kitchen appliance will surely make your life easier when it comes to achieving a well-blended hummus with the perfect consistency as you can always adjust the liquid by drizzling it through the top. However, a high speed blender will also work if that’s all you have on hand.
  • Use water to thin out the Cauliflower Hummus as necessary/if desired. I found that the recipe as written was just perfect for me and my taste buds in terms of thickness/consistency (not to toot my own little horn or anything!). However, should you want to thin out this Keto Hummus a bit, add water in 1/2 tablespoon increments until you reach your desired consistency and texture.
hand holding a tortilla chip with cauliflower hummus on it, parsley and more chips in the background
tortilla chips in front of cauliflower hummus in a dish garnished with fresh chopped parsley and seasoned and roasted cauliflower florets



Any leftover Cauliflower Hummus should be stored in an airtight container and kept in the fridge. It’ll be good for up to 5 days. However, the roasted florets on top might not last that long and you’ll likely have to eat them within 2-3 days.


Yes! This Cauliflower Hummus is made with only 7 whole and real ingredients and uses cauliflower as it’s base. Therefore, it makes a great healthy and nutritious snack that you can enjoy any time of day! Cauliflower is full of fibre and is high in B-vitamins and Vitamin K. This version of Hummus is also Low Carb, Keto Friendly, Paleo, naturally Vegan and Gluten Free and Whole 30 approved!


This Cauliflower Hummus is great as a dip for fresh veggie sticks (fresh cucumber slices and celery sticks are my favourite), tortilla chips, pita bread, homemade bread, crackers, pretzels, you name it! But that’s not all! It’s also great in bowls or on salads such as this Roasted Butternut Squash Salad. You can use it as an addition to any meal – it’s great alongside some grilled chicken breasts, pork souvlaki skewers, on sandwiches, in wraps, with roasted veggies and more!

cauliflower hummus in a dish topped with roasted florets, chopped parsley, two tortilla chips in the bowl with more on the side
side view of a dish with cauliflower hummus topped with chopped parsley and roasted and seasoned florets, more parsley in the background


Yield: ~2 Cups
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

This 7 ingredient Cauliflower Hummus is incredibly flavourful, deliciously creamy and so close to the real thing, you might not even be able to tell the difference!


  • 1 head Cauliflower, cut into florets
  • 1/2 cup Tahini
  • 2 Cloves Garlic, roughly chopped
  • 4 tbsp Extra Virgin Olive Oil, divided, plus more for garnish
  • Juice of 1 Lemon
  • 1 tbsp Fresh Parsley, chopped, plus more for garnish
  • 1 tsp Smoked Paprika
  • 1 tsp Salt
  • 1/4 tsp Cumin
  • 1/4 tsp Pepper


  1. Preheat the oven to 425° and line a baking sheet with parchment paper.
  2. In a small bowl or ramekin, mix the salt, pepper, smoked paprika and cumin until well combined.
    hand holding a small ramekin of mixed spices over a sheet pan of cauliflower florets
  3. Add the cauliflower florets to the pan with 2 tbsp of the olive oil and the spice mix. Use your hands and toss well to combine, making sure each floret is nicely coated.
    parchment lined sheet pan with raw cauliflower florets with oil and spices
    parchment lined baking sheet with raw and seasoned cauliflower florets
  4. Bake for 20 minutes, undisturbed, or until tender. Then, take the pan out of the oven and toss. Return to the oven and roast an additional 10 minutes until caramelized and charred. Allow to cool to the touch before handling.
    parchment lined sheet pan with seasoned and roasted cauliflower florets
  5. Remove a few of the roasted cauliflower florets (the nicest looking/smaller ones!) to reserve for garnishing the top of the hummus.
    hand holding a bowl with cooked and seasoned cauliflower florets
  6. In the body of a food processor or high speed blender, add the cooled cauliflower florets, tahini, lemon juice, rest of the olive oil, a tbsp of chopped parsley and the garlic. Process until nice and smooth*
    base of a food processor with cauliflower florets, tahini, parsley and other ingredients
    base of a food processor with cauliflower hummus
  7. Spread the cauliflower hummus out into a bowl or dish. Top with extra chopped parsley, reserved roasted florets and a drizzle of extra virgin olive oil. Serve with veggie sticks, tortilla chips, crackers or on salads or bowls.
    serving dish with hummus spread
    side view of a dish with cauliflower hummus topped with chopped parsley and roasted and seasoned florets, more parsley in the background


If needed/desired, you can add water, 1/2 a tbsp at a time to reach your desired consistency.

Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 168Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgSodium: 307mgCarbohydrates: 7gFiber: 3gSugar: 2gProtein: 4g

Nutrition is only an estimate and calculated using Nutritionix.

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