I trimmed the calories from regular hummus by using roasted cauliflower instead of chickpeas. This vegan hummus recipe makes a great snack!
Low-Calorie Hummus
You know what I hate? Suggested serving sizes.
I love hummus. I don't make usually make hummus myself (unless it's Edamame Hummus) because it ends up being a disaster, so I buy the little tubs of hummus at the grocery store. And I totally want to eat half the tub in one sitting. But a serving size is almost always two tablespoons.
Two tablespoons. Which is nothing! Who eats two tablespoons of hummus?!
I am totally a volume eater. Hummus is a healthy food, but the calories really add up when you want to eat more than two tablespoons. So I thought I'd try replacing the chickpeas with roasted cauliflower. Oh sure, my hummus wouldn't have as much protein, but I'd be able to eat a lot more of it, which is nice too, right? As usual, I thought I was being super innovative, but then I Googled it and about a gajillion recipes for paleo hummus made with cauliflower came up. Oh snap.
Anyway, if you divide this Roasted Cauliflower Hummus into four HUGE SERVINGS (see, all caps means the servings are big), you end up saving about 90 calories per serving. I kind of wanted to have a more impressive number for you, but 90 calories is better than nothing, right? Each HUGE SERVING is a little over 200 calories, so if you serve this with some whole wheat pita bread and fresh veggies, it makes a nice light lunch.
Oh, and I bet you're wondering how it tastes. Does Roasted Cauliflower Hummus taste like real hummus? Well, yes and no. With the garlic, lemon juice, and tahini, it does taste like hummus, but because it's made with roasted cauliflower, it has a subtle sweetness and nuttiness that regular hummus doesn't have. If you've ever added caramelized onions to hummus, it's kind of like that.
📖 Recipe
Ingredients
- 1 medium head cauliflower, broken into small florets
- oil mister or cooking spray
- 1 clove garlic
- ⅓ cup tahini
- 2 tablespoon lemon juice
- 2 tablespoon olive oil
- salt and pepper, to taste
- lemon wedges, olive oil, and parsley for garnish
- pita bread and fresh veggies for serving
Instructions
- Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper or spray with oil or cooking spray.
- Place cauliflower florets on baking sheet. Spray with additional oil or cooking spray. Roast for 40 minutes, stirring halfway through cooking time. Remove from oven and cool.
- Combine cauliflower, garlic, tahini, lemon juice, olive oil, salt, and pepper in food processor. Process until smooth. Add water one tablespoon at a time for a thinner consistency, if desired.
- Drizzle with olive oil and sprinkle with parsley, if desired. Serve with lemon wedges, pita bread, and fresh veggies.
adam says
made this tonight and really really enjoyed it... great recipe. i thought i wanted more garlic so i went off recipe and ended up adding too much, but i added some more lemon and salt and it helped.
Kiersten says
I actually tested the recipe with more garlic because I usually put more in my chickpea hummus, but for some reason with the cauliflower hummus, it just doesn't work out! I'm glad you liked the recipe.
Audrey says
Can't wait to see all your recipes in my in box. Audrey
Blanca says
Do you by chance know what the caloric measurement for this is? I'm actually making some right now, my cauliflower is currently in the oven, and I wanted to be able to log it.
Kiersten Frase says
I'm sorry, I don't calculate nutritional information for my recipes, but here's a site you can use: http://caloriecount.about.com/cc/recipe_analysis.php
Jodi says
Thank you for this recipe! I have made it over and over, and every time it disappears within about two days. I gave my mom the link, she has been making it as well, and she and my dad love it! I love your blog, too. It has been a breath of fresh air. 🙂
Kiersten Frase says
I'm so glad you and your family have been enjoying it! Thank you for your comment! 🙂
Emma says
this was AMAZING
Kiersten Frase says
I'm glad you liked it! 🙂
Lisa says
Hi, great recipe but mine tasted very bitter, can you help? xxx Lisa xxx
Kiersten Frase says
It could be the garlic - I'd try using less next time and see if that helps.
Andrea says
I used this as inspiration tonight but as I only had half a head of cauliflower I used two beetroots alongside it, roasted the lot then blended with the garlic, tahini, olive oil and a spoonful of lazy chilli...delish! Thanks for the idea 🙂
Kiersten Frase says
I love the idea of adding beets - I bet other root veggies would work too!
Alexis says
How far in advance can I prepare this? I'd love to make it a few days before a party so it is ready to go.
mike says
Love it! I ended up roasting garlic with the cauliflower to mellow it out... Little more garlic and olive oil for me... Deliciousness!
Daniel R says
I highly Second roasting garlic with this! I just cut the head off tips of the head of garlic, add 1/2 tsp oil and wrap in foil and place it next to the cauliflower in the oven.
Candice says
Delishious! i just feel it is missing the cumin. Definitely a recipe i will use again and again and share with others 😀 Thank you!
Jennifer @ LiveLearnLoveRun says
Made this last night!!! SOOOOOO YUMMY...need to already make another batch...OOOPPS!!!
Thomo says
I tried this recipe and and added a bit more olive oil for creaminess. Good, will surely make it again.
Thomo says
I tried this recipe and added a bit more olive oil for creaminess. Mine too was just a bit bitter though I only used 1 clove of garlic. I was good for my first time making and having cauliflower hummus and will surely make it again.
Salwa says
You can't call these dishes "hummus" unless they are made from chic peas. "Hummus" means chic peas in Arabic. The food looks good and healthy, but you must think of a new name. Hummus is not a catch word for anything that is mashed and can be dipped.
Thank you,
Salwa, Syrian heritage
Roxanne says
Pretty sure she can name it any damn thing she wants.
Jude says
Wonderful recipe, thank you!
ealine says
i roasted several cloves of garlic with the cauliflower for a slightly nuttier taste... yumm
Roberto says
It might be the most delicious dish in the world but you don't have the right to name it "hummus". You are trying to use the worldwide good reputation of hummus to your self interest. You are cheating. Call it whatever you want, but not "hummus".