Easy Keto Hummus (Cauliflower or Zucchini Base)
A creamy, low-carb alternative to traditional chickpea hummus.
Key Info:
- Prep Time: 10-15 minutes (cauliflower) / 5 minutes (zucchini)
- Cook Time: 20-45 minutes (cauliflower) / 0 minutes (zucchini)
- Total Time: 30-60 minutes (cauliflower) / 5 minutes (zucchini)
- Servings: 6-8
- Difficulty: Easy
- Dietary: Keto, Low-Carb, Gluten-Free, Vegetarian, Vegan-optional
Equipment Needed:
- Food processor or high-speed blender
- Baking sheet (for cauliflower version)
- Sharp knife
- Measuring cups and spoons
- Alternative: Immersion blender or manual masher (texture will be different)
Ingredients:
Cauliflower Version:
- 1 medium cauliflower head (about 600g/21oz)
- 60ml (¼ cup) tahini paste
- 2-3 garlic cloves, peeled
- 30-60ml (2-4 tbsp) olive oil
- 30ml (2 tbsp) fresh lemon juice
- 1 tsp lemon zest
- Salt to taste
- Optional: 1 tsp cumin, ½ tsp paprika
Zucchini Version:
- 3 cups chopped zucchini (about 450g/16oz)
- 120ml (½ cup) tahini
- 45ml (3 tbsp) lemon juice
- 15ml (1 tbsp) olive oil
- 1-2 garlic cloves
- Salt to taste
Method:
Cauliflower Version:
- Preheat oven to 200°C/400°F
- Break cauliflower into florets, toss with olive oil and salt
- Roast for 20-45 minutes until golden and tender
- Cool completely
- Blend cooled cauliflower with remaining ingredients until smooth
- Add water gradually if needed for desired consistency
Zucchini Version:
- Process tahini and lemon juice until smooth
- Add chopped zucchini, process until creamy
- Blend in remaining ingredients
- Chill for firmer texture if desired
Crucial Tips:
- Always let cauliflower cool completely before blending
- Taste and adjust seasoning gradually
- For best texture, blend longer than you think necessary
- Add liquid slowly to control consistency
Storage & Variations:
- Keeps refrigerated for 1 week
- Freezes well for up to 3 months
- Add roasted garlic for deeper flavor
- Adjust lemon juice to taste
- Garnish with olive oil, paprika, or fresh herbs
Common Mistakes:
- Over-roasting cauliflower (should be tender but not mushy)
- Not blending long enough
- Adding too much liquid too quickly
- Skipping the cooling step for cauliflower
Each serving contains approximately 3.4g net carbs (cauliflower version) or 2.8g net carbs (zucchini version).
