Easy Keto Hummus Recipe (No Chickpeas)

This Keto Hummus is for all the hummus lovers on a ketogenic or low-carb diet. If you’ve been unsatisfied with alternative store-bought hummus options or other keto versions of this delicious dip, this recipe is for you! It tastes just like traditional hummus, but instead of garbanzo beans, I use a combination of cauliflower and lupini flour as the main ingredients.

Easy Cauliflower Hummus Recipe

Trust me, I feel your pain when you can’t satisfy your hummus cravings. A low-carb lifestyle can be challenging, especially when it comes to finding replacements for your favorite foods with high-carb ingredients. 

I’ve made many keto-friendly dips in my day, like this Artichoke and Spinach Dip with Greek Yogurt and Mutabal Recipe (Middle Eastern Eggplant Dip). So, I knew I could create a low-carb hummus that tastes like the classic hummus we all know and love.

And believe it or not, this keto cauliflower hummus really does mimic the real thing. The secret? I cook the cauliflower in the microwaveuntil it’s tender. Then I blend it with tahini, olive oil, my Kaizen lupin flour, and all the other classic ingredients for making hummus.

Lupin flour does wonders in adding thickness and a creamy texture to this dip while also being low in carbs and high in protein. It’s made from lupini beans, a legume with quite the impressive nutritional profile. Plus, it adds a delicious nutty flavor to the hummus!

Whether you’re on a keto diet or not, you’ll love this low carb hummus. It’s a delicious snack that’s perfect for dipping veggies or using as a spread in sandwiches and wraps. Give it a try, and let me know what you think! 

Why You’ll Love It

• Tastes just like regular hummus but is suited to a low-carb diet.
• A great recipe for those trying to reduce their carb intake without sacrificing flavor.
• Easy and quick to make, perfect for a last-minute snack or appetizer.
• Versatile — can be used as a dip, spread, or even on top of salads or grilled meats.

Made with Low Carb Ingredients

• Small cauliflower florets: I like to get smaller-sized florets for more even cooking and easy blending.
• Chicken stock: This will give the cauliflower that extra flavor boost to mimic the savory taste of chickpeas.
• Tahini: A classic ingredient in hummus, made from ground sesame seeds. It adds a nutty flavor and creamy texture.
• Extra virgin olive oil: A staple in the Mediterranean diet, it adds healthy fats and a smooth texture to the hummus.
• Lupin flour: Made from the lupin bean, my Kaizen lupin flour adds nutrition, thickness, and a delicious nutty flavor to the hummus.
• Garlic: A must-have for that classic hummus flavor.
• Lemon juice: Adds a tangy and fresh taste to the hummus.
• Spices: I used a mix of smoked paprika, cumin, salt, and pepper to add depth of flavor to the hummus.
• Water: To thin out the hummus and achieve the desired consistency.

Fun Topping Ideas 

Make this hummus your own with some fun and creative toppings! Here are a few ideas to get you started:

• Tomatoes
• Cucumber slices
• Fresh parsley
• Red pepper flakes
• Sesame seeds
• A good drizzle of olive oil
• Pork rinds
• Kalamata olives

How to Make Keto-Friendly Hummus

The steps are simple, and I’m outlining them below, but be sure to scroll to the bottom of the page to view the full, printable recipe card.

STEP 1 – COOK CAULIFLOWER

Start by microwaving the cauliflower and chicken stock in a heat-proof bowl on High for 6-7 minutes. Then, allow it to cool.

STEP 2 – PROCESS INGREDIENTS

In a food processor, combine the lupin flour, tahini, lemon juice, and olive oil. Add the water, 1 tablespoon at a time, until the mixture is a smooth paste and reaches desired consistency. 

STEP 3 – ADD TOPPINGS & SERVE

Spread the hummus onto a serving plate, then top with the tomatoes, cucumber, and parsley. Sprinkle with red pepper flakes and serve with crudites or your favorite low-carb crackers.

Tips for the Best Homemade Hummus

• Add a small amount of water at a time to achieve the perfect consistency. This will depend on personal preference, but I recommend starting with 1-2 tablespoons and adding more as needed.
• Taste as you go and adjust seasonings accordingly. Add more lemon juice for acidity, more garlic for a stronger flavor, or more spices for depth of flavor. 
• Make sure to fully blend all ingredients together for a smooth and creamy hummus. If you don’t have a food processor, a high-power blender can also work.

Storage

Store any leftover hummus in an airtight container in the refrigerator for up to 5 days. 

Serving Suggestions

I love serving this keto hummus with crudites or my favorite low-carb crackers. You can also enjoy it with low-carb pita bread and your favorite low-carb vegetables. Bell pepper, celery, and cucumber slices are all great options.

Want something more satiating than a dip? Spread it on this Cottage Cheese Flatbread with Basil and Sundried Tomatoes or Low-Carb Bell Pepper Sandwich. It also makes a great addition to wraps, salads, and healthy power bowl recipes.

Recommended Products

• Kaizen: Code SHREDHAPPENS saves 20% on any purchase
• Kitchenaid 3.5 cup food processor

More Recipes You’ll Love

• Roasted Garlic Dip with Feta
• Artichoke and Spinach Dip with Greek Yogurt
• Mast o Khiar (Persian Yogurt Dip)
• Mutabal Recipe (Middle Eastern Eggplant Dip)