Roasted Cauliflower Hummus is a great way to lighten up the carbs but keep the great flavor of a hummus dip! This healthy hummus recipe can be made bean-free (and paleo!) but is also delicious made with white beans or chickpeas. A crowd-pleasing appetizer or spread!
Contents
Paleo Cauliflower Hummus OR Lightened Up Hummus
I have somehow made it to 33 years old without ever eating hummus. I have a pretty good excuse: I am allergic to chickpeas.
I have watched people dip veggies in hummus in delight, spread it on sandwiches, and eat it off spoons, and always wished it was something I could try.
Whether you have a bean allergy like me, or simply want a paleo or Whole30 spread (or just a lightened up dip that has the amazing flavors of hummus!), this dip is for you!
Roasted cauliflower makes an amazing base, with similar amounts of fiber to beans! Once it’s roasted and some of the moisture is removed, it blends up thick and smooth – with a consistency similar to regular hummus.
If you just want a lighter dip, but some of that classic hummus flavor, blend in a can or chickpeas or white beans. Both have been tested and it works great!
Grab some cauliflower – the rest of the ingredients are pantry staples for me!
What You’ll Need
- Cauliflower Florets (about 2 pounds of chopped cauliflower)
- Olive Oil (avocado oil will work, but high quality Extra Virgin Olive Oil adds beautiful flavor! I LOVE this Spanish Olive Oil – great as a finishing oil and on salads.)
- Sea Salt & Black Pepper
- White Beans (cannellini beans)
- Thyme (dried or fresh, optional)
- Tahini (sesame seed butter – sesame paste)
- Fresh Lemon Juice
- Fresh Garlic
- To Garnish: garnish your hummus with high-quality olive oil, sesame seeds, paprika (or smoked paprika), or Italian parsley. Pine nuts add a beautiful appearance and texture!
How to Make Roasted Cauliflower Hummus with White Beans (or Paleo!)
Step 1: Preheat oven to 425º F. Line a large rimmed baking sheet with parchment paper.
Step 2: Add cauliflower to the baking sheet. Drizzle the cauliflower with olive oil, and then season it with sea salt, thyme, and black pepper. Evenly coat the cauliflower by tossing it. Roast the cauliflower for 30 minutes, until the cauliflower is fork tender and is lightly golden brown. To get a thick hummus, the cauliflower needs to be cooked well to reduce the moisture content.
Step 3: Allow the cauliflower 10-15 minutes to cool, and then add it to a food processor bowl (or high speed blender), along with tahini, lemon juice, olive oil, garlic, salt and pepper. Add drained white beans (cannelini beans or navy beans) if desired.
Step 4: Process the cauliflower hummus for 3-4 minutes. If necessary, stop and scrape down the sides. It will continue to thicken and create a smooth, silky texture the longer you process, so don’t be shy about keeping the food processor running a bit here!
Step 6: Chill the hummus prior to serving (it’s delicious cold out of the fridge!). Garnish with an extra drizzle of olive oil, some paprika (or smoked paprika), and optionally some chopped parsley. Some pine nuts or toasted almonds make a great texture on this as well!
How to Store Leftover Cauliflower Hummus
Once the hummus has fully cooled, store it in an air tight container in the refrigerator up to 7 days.
The dip is best served chilled, so store it until ready to serve, and garnish it with olive oil, paprika, black pepper, or other options, like parsley or pine nuts.
How to Serve Cauliflower Hummus
Paleo Hummus or Whole30 Hummus: This cauliflower hummus recipe is a paleo and Whole30 recipe if made with the roasted cauliflower and no beans added. Serve the dip with lots of chopped veggies!
Gluten Free Dippers: Veggies or a gluten free flatbread or pita chips are great served with this dip. I also like to use rice crackers or the Simple Mills seed crackers as a dipper.
Keto Hummus Recipe: This recipe is low in carbs if made with only cauliflower (no white beans!). A 1/4 cup serving has 6 grams of total carbs, 2 grams of fiber, and 4 net carbs.
Veggie Dipper Options:
- Carrot Sticks
- Bell Peppers
- Broccoli
- Snap Peas
- Endive (or the inner leaves of romaine lettuce)
- Mushrooms
- Cucumber Slices
As a Bowl Topper: Use this hummus as a dressing on top of ground beef bowls or veggie and grain bowls. Grill up some chicken, and serve on cauliflower rice with kalamata olives, cucumbers, tomatoes, red onions, feta cheese, and some cauliflower hummus. Check out this Moroccan Spiced Grilled Chicken for the perfect flavors here!
As a Sandwich Spread: Add a layer of flavor and creamy texture to your sandwiches!
Other Hummus Recipes
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Roasted Cauliflower Hummus
Equipment
Ingredients
- 2 pounds cauliflower chopped
- 3 tablespoons olive oil divided
- 1/4 teaspoon thyme
- 1 teaspoon sea salt or to taste, divided
- fresh ground black pepper to taste
- 1 15 ounce can white cannellini beans OPTIONAL – see notes, or chickpeas
- 3 tablespoons tahini (sesame paste)
- 3 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 clove garlic grated
- pinch cayenne pepper
Instructions
- Preheat oven to 425º F. Line a large rimmed baking sheet with parchment paper.
- Add cauliflower to the baking sheet. Drizzle the cauliflower with olive oil, and then season it with sea salt, thyme, and black pepper. Evenly coat the cauliflower by tossing it. Roast the cauliflower for 30 minutes, until the cauliflower is fork tender and is lightly golden brown. To get a thick hummus, the cauliflower needs to be cooked well to reduce the moisture content.
- Allow the cauliflower 10-15 minutes to cool, and then add it to a food processor bowl (or high speed blender), along with tahini, lemon juice, olive oil, garlic, salt and pepper. Add drained white beans (cannelini beans or navy beans) or chickpeas, if desired.
- Process the cauliflower hummus for 3-4 minutes. If necessary, stop and scrape down the sides. It will continue to thicken and create a smooth, silky texture the longer you process, so don’t be shy about keeping the food processor running a bit here!
- Chill the hummus prior to serving (it’s delicious cold out of the fridge!). Garnish with an extra drizzle of olive oil, some paprika (or smoked paprika), and optionally some chopped parsley. Some pine nuts or toasted almonds make a great texture on this as well!
My chickpea loving sympathy is with you dear!
But any bean dip is delicious so you aren’t totally deprived there! YUM!
I always wish I could eat them when I see your chickpea recipes!
This is such a great idea, Michelle, and I’ll definitely give it a try. I love cannellini beans and of course, roasted cauliflower is just divine.
To be honest, I’m not a big fan of chickpeas except in hummus. They are so good for you so I’m glad there is at least one way I can eat them, lol.
Thanks for the shoutout!
This is a real treat 🙂
I love this recipe so much! It’s great that you used cannellini beans instead of the typical garbanzo beans. This looks so full of flavor and delicious! Thanks for sharing this with us! I just posted a recipe for cumin baked tortilla chips that would go perfectly with this dip!
I recently made a southern cooking and baking blog.
Here’s the link- http://kcolescreativecorner.com
I would greatly appreciate it if you would check it out.
Thanks so much, Michelle! 🙂
What a delicious idea and garbanzo beans is really just one of many ways to enjoy hummus. Maybe that little bambino will sort out all of your allergies magically, well I hope so at least! Pinned!
I’ve given up on the idea of “growing out of” my allergies! I am just hoping he doesn’t end up having them. It can be very restrictive– especially when living in other countries or traveling!
I love this!!!! and now you can have “hummus”!!! this one is probably better anyway! Can’t wait to try this!
I am certainly a hummus convert now 🙂
I really enjoyed it. Thanks for such a great recipe.
How long does it last?
Thanks for letting me know! I love this combo too. It lasts about 1/2 a day around here… haha, joking. Keep it well refrigerated, and it will last 3-4 days. The cauliflower goes bad faster than just beans would. I took it on a plane with me, and after it got warm, it got stinky really fast! It’s best super chilled.