Homemade Cauliflower Hummus

Hummus has always been celebrated for its creamy texture and versatile flavor, but this lightened-up hummus takes that classic concept and redefines it. Instead of relying on chickpeas alone, this version introduces cauliflower — a brilliant swap that keeps the texture silky while significantly reducing calories and carbs. The result? A lighter, veggie-forward hummus that still delivers all the satisfaction of the traditional dip.

Cauliflower’s neutral flavor acts as a perfect backdrop for tahini, lemon, and garlic to shine, making it ideal for anyone following a low-carb, paleo, Whole30, or gluten-free lifestyle. As plant-based eating has gained momentum, creative hummus alternatives like this one have become increasingly popular — proof that lighter doesn’t have to mean less flavorful.

Enjoy it as a dip, a spread, or a meal component. This cauliflower hummus pairs beautifully with everything from fresh veggies to grain-free crackers and even serves as a smart base layer in bowls or wraps. It’s proof that you can lighten up an iconic recipe without sacrificing taste or texture.

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How to Make Cauliflower Hummus

Recipe Details

Yield: 5 to 8 servings
Active Time: 8 minutes
Total Time: 30 minutes

Recipe Ingredients

• 1 large head cauliflower
• 4 tablespoons olive oil
• 2 cloves garlic
• 1/4 cup tahini
• Juice of 2 small lemons
• 1 teaspoon ground cumin
• 1 teaspoon salt
• Freshly ground pepper
• Flat-leaf parsley, chopped, to garnish
• Paprika, to garnish

Recipe Instructions

1. Preheat oven to 400 degrees.
2. Cut cauliflower into florets and toss with 2 tablespoons olive oil.
3. Place on a baking sheet and roast in oven 20 minutes until tender. Let cool.
4. Place roasted cauliflower in the bowl of a food processor with garlic, tahini, lemon juice, cumin, and salt and pepper. Process until combined.
5. Drizzle in remaining 2 tablespoons olive oil.
6. Process until creamy.
7. Spoon into serving bowl and garnish with chopped parsley and sprinkle with paprika.

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Cauliflower Hummus Nutrition Facts

*Estimated per serving (recipe yields 8 servings). Based strictly on Thrive Market’s ingredient amounts.

Serving Size	1/8 of recipe
Calories	≈ 120 kcal
Protein	≈ 4 g
Carbs	≈ 8 g
Sugar	≈ 3 g
Fiber	≈ 4 g
Fat	≈ 9 g

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Cauliflower Hummus Variations & Tips

• Spice infusion: Add smoked paprika, cumin, or turmeric for warmth and color contrast.
• Extra creamy: Blend in a touch of avocado or a drizzle of avocado oil for added richness.
• Garlic control: Use roasted garlic for a milder flavor or raw garlic for a bold kick.
• Garnish smartly: Drizzle olive oil, sprinkle sesame seeds, or top with parsley for presentation.
• Batch & store: Keeps 4–5 days refrigerated; stir before serving for best texture.

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Best Cauliflower Hummus Pairings

• Fresh vegetables (carrots, celery, cucumber, bell pepper) — the ultimate light, crunchy dip pairing.
• Grain-free crackers or pita chips — ideal for scooping creamy hummus without gluten.
• Roasted or grilled vegetables — use as a sauce base for added moisture and flavor.
• Falafel or veggie patties — substitute for traditional tahini or yogurt sauce.
• Stuffed wraps or lettuce cups — creamy binder that adds texture without heaviness.

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When to Make Cauliflower Hummus

• Healthy snacking or lunch prep — keeps well and travels easily.
• Low-carb entertaining — perfect dip for keto or Whole30 guests.
• Spring and summer gatherings — refreshing, vegetable-forward appetizer.
• Meal-prep Sundays — batch and portion for weekday snacks.
• Plant-based dinner parties — a lighter dip option to balance richer entrees.

Photo credit: Paul Delmont