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Low-Carb Cauliflower Hummus

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Traditional hummus is creamy, delicious, and topped with extra virgin olive oil, lemon juice, and a sprinkle of sea salt. Sounds healthy right? It is, but it’s not ideal for those who are trying to stay in ketosis.

Luckily, there’s a low-carb version of this classic Middle Eastern treat. And if you love cauliflower, this recipe is for you.

This herbed cauliflower hummus is keto-friendly, Paleo, gluten-free, vegetarian, and dairy-free — just like real hummus. It’s the perfect appetizer for a party or works as a low-carb, keto snack.

So next time you’re craving regular hummus, whip up a batch of this low-carb cauliflower hummus and enjoy!

This cauliflower hummus recipe is:

  • Savory
  • Satisfying
  • Creamy
  • Delicious

The main ingredients are:

3 Health Benefits of Herb Cauliflower Hummus

#1: Supports Healthy Blood Sugar

The low-carb and high-fat nutrition profile of this hummus recipe makes it a perfect option if you’re watching your blood sugar. But there’s more to this recipe that may benefit your blood glucose levels than the macronutrient content alone.

Medicinal plants have been used for thousands of years to treat almost every disease you could think of. Today, many Eastern cultures still use plants as medicine in place of over the counter pills and pharmaceuticals.

Parsley, the fresh green herb in this recipe, has been used in folk medicine as a medicinal plant to help balance blood sugar for centuries.

Animal research shows that when diabetic rats are given parsley extract, they not only have improved blood sugar balance, but they also show improvement in the health of their pancreatic tissue[*][*].

#2: Anti-Inflammatory

Inflammation is the root cause of many diseases that affect people in Western societies.

And your diet can have a profound effect on your inflammation levels. Focus on anti-inflammatory foods and it’s likely your inflammation will go down. Plus, you’ll start to see a real difference in body composition and energy levels.

Tahini, an ingredient commonly used in hummus recipes, is made from ground sesame seeds. It has a distinctive savory flavor and balances the tartness from the lemon juice.

Beyond their distinctive flavor, sesame seeds may also offer some exceptional health benefits.

A compound in sesame seeds called sesamin has been studied for its potential anti-inflammatory activity.

In animal studies looking at both asthma and diabetic retinopathy (a complication of diabetes that affects the eyes), sesamin was found to prevent and treat the associated inflammation in both of these conditions[*][*].

#3: Boosts Immune Defenses Against Cancer

Cauliflower is a keto dieter’s best friend. Want some rice? Riced cauliflower. Want some mashed potatoes? Mash up that cauliflower. And here, again, craving some hummus? Replace those beans with cauliflower.

Cauliflower isn’t just a low-carb, neutral-tasting stand-in; it’s also a rich source of vitamins, minerals, antioxidants, and other healing compounds.

One compound, in particular, sulforaphane, has been extensively studied for its anticancer activity[*][*].

In vitro research has found that sulforaphane can activate apoptosis (cell death) of cancer cells, and also inhibit the reproduction of cancer cells.

It also affects enzymes involved in the generation and clearing of cancer cells, supporting your immune system to fight off disease[*].

Herb Cauliflower Hummus

With a prep time of only 10 minutes, you don’t need a lot of lead time to get this recipe on the table.

First, pull out your cutting board, knife, and food processor.

Once you have all your cooking tools ready, you can begin your prep.

Begin by chopping the head of cauliflower into small chunks. Once you’re finished, toss your cauliflower florets into a large pot and steam lightly. Once they’ve softened, allow them to cool a bit and then add them to your food processor.

While the cauliflower is steaming, gather your garlic cloves and parsley. Chop them both roughly; the food processor will do most of the work for you, so no need to get too crazy. Then add them to the food processor.

Next, chop your lemon in half and squeeze the lemon juice into your food processor, followed by the tahini and olive oil.

Finally, slice your avocado in half, remove the seed, and add it to the food processor. This is what will make your cauliflower hummus extra creamy, so don’t skip the avocado.

Blend all of the ingredients until the hummus mixture is smooth. Then add in sea salt and pepper to taste.

If you want to add even more flavor, you can sprinkle in one teaspoon ground cumin.

Scrape your hummus into a serving bowl, and pair with some celery sticks or keto pita chips, and enjoy.


Herb Cauliflower Hummus

cauliflower hummus

Love hummus, but don’t want the carbs? This cauliflower hummus is keto-friendly, Paleo, gluten-free, and dairy-free. It pairs beautifully with celery sticks low-carb crackers.

  • Author: Corina Nielsen
  • Total Time: 10 minutes
  • Yield: 24 tablespoons 1x


  • 1 large head cauliflower (steamed and cooled)
  • 3 tbsp. tahini
  • 1 lemon (zest and juice reserved)
  • 1 tbsp. extra virgin olive oil
  • ½ cup fresh parsley (roughly chopped)
  • 1 avocado
  • 3 cloves of garlic
  • ½ tsp. sea salt
  • ¼ tsp. pepper


  1. Add all ingredients to a large food processor and blend until very smooth.  
  2. Place hummus in a serving dish and drizzle with extra olive oil if desired. Serve with chopped vegetables or keto crackers.


  • Serving Size: 2 tablespoons
  • Calories: 51
  • Fat: 4g
  • Carbohydrates: 2g (1g net)
  • Fiber: 1g
  • Protein: 2g

Keywords: cauliflower hummus


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