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Keto Hummus

Cauliflower is the new potato

As a glorified home cook (not a chef) I can safely say that potato is one of the most versatile foods on the planet. You can mash it, fry it, sautee it, boil it, bake it etc, you get the idea. What has potato got to do with Keto? It’s off the menu. Well I’m here to say Cauliflower is the new Potato.

It’s not a food I ate much off in my life, in fact I think I quite disliked it. Fast forward to 2015 when I started my Keto journey and cauliflower became my saviour. I think there is nothing more versatile than cauliflower. I’ve made a cauliflower pizza, used it to replace mashed potatoes in Shepherd’s pie and even turned it into cauliflower upma.

Safe to say, it’s the new potato. But what’s that got to do with hummus? Well cauliflower is the perfect replacement for chick peas or the garbanzo bean to make an incredible keto hummus, or cauliflower hummus. Anyway enough jibber jabber. Enjoy the video.

Cauliflower Hummus

While I made this in the food processor in the video, I did make a test batch in my Nutri-bullet the day before. The way the Nutri-bullet pureed the cauliflower was a much better texture overall, not that the food processor was bad, but it just didn’t have the same force. I also must mention that in my test batch I didn’t use an olives while pureeing the mixture, I actually chopped them and added later. I think that might also might be a better idea, I think you get that textural element in the hummus itself. You can go either way with this I think.

Now obviously things like tahini, garlic, olive oil, lemon juice and cumin are kind of the must have ingredients for that authentic flavour. Sometimes I like to sprinkle paprika on tour along with a generous dousing of olive oil. Which you can soak up when you dip into that hummus. It tastes just so delicious and full of flavor.

I would say this hummus would be best eaten with my Keto naan or even my Keto crackers. But you can always use vegetables as well to dip in. Lots of supermarkets sell veggies already cut into sticks for dipping. They will be perfect snacks.

Keto Hummus


Is hummus Keto friendly?

Well to be honest it is. So why are we eating cauliflower hummus this? Well allow me to explain. Hummus is made with chickpeas. It’s got a few other ingredients for flavour but the base is chickepea. Most people think chickpeas are a high protein food. But they are in reality higher in carbs than protein. A 100g of boil chickpeas has 27g of total carbs from which 8g is fiber resulting in 19 grams of net carbs.

So what’s the problem? Well Hummus can be anywhere from 8g net carbs to 16g net carbs for a 100g serving. While that’s perfectly fine it does take a large chunk of your carbs away leaving you with not much else. Instead this Keto hummus I’ve made has only 3g of net carbs per serving making it ideal for those on a low carb or keto diet.

I’ll say this, if you’re going to want to eat hummus in moderation once in a while it’s no big deal. Chickpeas and most beans are slow digesting carbs so it’s not like you are eating sugar or white flour. So give yourself a break. But if you want to eat without any stress of whether or not you are in Ketosis just eat my hummus. I’m sure it can hold it’s own against the best hummus recipes out there. It’s also dairy-free and gluten-free.

Nutrition Info (Per serving)

  • Calories: 150
  • Net Carbs: 3g
  • Carbs: 5g
  • Fat: 14g
  • Protein: 2g
  • Fiber: 2g

This recipe makes 12 servings. Get this recipe on myfitnesspal. Now if you want to make this more fatty, you can turn it into avocado hummus. Just mash an avocado into it and you’ll get a creamy more rich and fatty hummus. You won’t believe it’s homemade hummus.

Keto Hummus

Keto Hummus

A delicious creamy hummus made from cauliflower
3.74 from 65 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Appetizer, Side Dish
Cuisine Middle Eastern
Servings 12 servings



  • Clean and cut the cauliflower and separate the florets.
  • Either microwave the cauliflower for 10 minutes or steam it, boil it and cook till tender
  • Once done add all the ingredients except the parsley in a food processor and blitz till you get a nice smooth hummus
  • Keep tasting for seasoning and flavour and add additional quantities if desired.
  • Once done transfer to a bowl and add the parsley and mix well
  • Garnish with cayenne pepper, more olive oil , parsley and an olive.


You can up the fat quotient in this recipe by adding more olive oil to make it even more 'high fat'. You can also use water to make it smoother if you like. Just add everything in small incriments to ensure that you get the desired consistency.
Tried this recipe?Let us know how it was!

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  1. I made this just as recipe reads. I guess I am not a fan of kalamata olives so after tasting the original recipe, I blended in some roasted red bell pepper and will be feasting on the hummus and naan bread for lunch! I will try this again, minus the olives, as it gives me a great base to season as I please. Thanks!

    1. Thank you so much for posting this alternative, I do not like olives AT ALL so I’ll definitely be trying roasted red peppers!

  2. Totally just made this with some added toasted sesame seed oil, chili oil, and some red pepper flakes. Mmm! This stuff is great with some home made almond sesame seed crackers. Love it!

  3. Just made this for myself, husband, and roomie, who all eat low-carb. This blew my mind. Hummus was something I sorely missed but now I feel like I’m going to be making this every week. I made major adjustments to the amount of spices and garlic but otherwise this was a great recipe!!

  4. I can’t wait to start cooking. You given me
    a new interest in sticking with my keto diet.
    Your recipes make me salivate.
    Thanks again

      1. Delicious recipe, thanks for sharing!
        But I have to clarify something!
        Hummus is an Arabic word means chickpeas, which is one of Hummus and Tahini paste ingredients. Therefore, calling this recipe keto hummus is not correct because Chickpeas or Hummus is not one of its ingredients.
        Thanks again for sharing these healthy recipes!

        1. Thanks for the clarification Sana and glad to hear that but I think it’s more about what people search for and think of when they hear ‘hummus’ they know what this is trying to replace. For all of us abroad hummus is a dish so while it might mean chickpea people type hummus in google looking for the actual dish that we see on menus and hence calling it Keto hummus is appropriate because people want a Keto version of ‘hummus’ which we know as a dish and not just for it’s meaning. Hope you understand why I called it that 🙂

          1. Bingo!! I typed in “top rated keto low carb hummus recipe” and that is how I ended up here, making my grocery list to try it 🙂

  5. Made my first keto cauliflower based pizza , thx to Sahil secret recipe.oh mine..definitely out of the world..tastiest and healthiest pizza in the world with all the jibber jabber of course.

  6. Hey Headbangerskitchen,

    The link for the tahini is showing products not related to tahini. Could you please let me know the best Thaini to buy in India?

    Thank you,
    KP RAO

  7. You continue to inspire me to keep both my keto and cooking! I have been enjoying your channel. Thank you for the fantastic meals!
    Have you thought about selling aprons with some of your graphics? I love the graphics but don’t use t-shirts, and would love to have an apron.

    1. Yes I’m actually looking into that and might have them sooner rather than later 🙂

      1. Chef coats would be awesome. It would put us into the serious headbanger keto chef zone every time we put it on.

  8. I am a terrible coook, hopeless in the kitchen, desperately trying to maintain keto and yet haven’t been able to stop gobblign up buckets of hummus because its my favourite in the whole world! I’ll eat it for dinner! I was stoked to find your post today and really enjoy your personality and style, and love the jibber jabber! I’m forwarding your post to others that I know who will appreciate it too. I hope to get a food processor one day and give this a go! Many thanks!

  9. Cauliflower is just nasty! Use garbanzos. Not Many carbs at all-add more tahini to boost the fat and flavor. Put the cauliflower away.

  10. Cauliflower is just nasty! Use garbanzos. Not Many carbs at all-add more tahini to boost the fat and flavor. Put the cauliflower away.

    2.1 g
    Total Carbohydrate Type Hummus, commercial Quantity 1 tbsp (15 g) Net carbs 1.2 after fiber removed.

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