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Vegan Roasted Cauliflower Hummus

Roasted Cauliflower Hummus Recipe

Roasted Cauliflower HummusI 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.

Roasted Cauliflower for Hummus
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.


Vegan Roasted Cauliflower Hummus

Roasted Cauliflower Hummus Recipe

A lower calorie hummus with roasted cauliflower substituted for chickpeas.

  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4-6 servings 1x


  • 1 medium head cauliflower, broken into small florets
  • oil mister or cooking spray
  • 1 clove garlic
  • 1/3 cup tahini
  • 2 tbsp lemon juice
  • 2 tbsp olive oil
  • salt and pepper, to taste
  • lemon wedges, olive oil, and parsley for garnish
  • pita bread and fresh veggies for serving


  1. Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper or spray with oil or cooking spray.
  2. 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.
  3. 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.
  4. Drizzle with olive oil and sprinkle with parsley, if desired. Serve with lemon wedges, pita bread, and fresh veggies.

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  • Reply
    Brian @ A Thought For Food
    January 14, 2013 at 8:26 am

    I’m actually working on a cauliflower dish now too! I think our bodies totally crave it. But I must admit that I’m anxious to try this hummus! So creative!

    • Reply
      January 14, 2013 at 10:15 am

      I can’t wait to see your cauliflower recipe! I feel like cauliflower doesn’t get much love from people, but it’s one of my favorite veggies.

  • Reply
    Anele @ Success Along the Weigh
    January 14, 2013 at 8:27 am

    I’m going to make this and add caramelized onions. Hope you don’t mind. 🙂

    • Reply
      January 14, 2013 at 10:14 am

      The crazy thing is that it tastes like caramelized onions without the onions! But still, caramelized onions make everything even better, right?

  • Reply
    Rachel (Two Healthy Plates)
    January 14, 2013 at 8:56 am

    This sounds amazing – I can’t wait to try it! Hummus is a staple in our house and this will be a fun way to mix things up =)

  • Reply
    January 14, 2013 at 8:58 am

    I love cauliflower but I never would have thought to make hummus with it. Bravo!

  • Reply
    shelly (cookies and cups)
    January 14, 2013 at 9:07 am

    Totally true. Suggested serving sizes make me laugh…
    I totally love roasted cauliflower, so i Know I would love this!

  • Reply
    Carrie @ Bakeaholic Mama
    January 14, 2013 at 9:16 am

    What a fantastic idea! Though that roasted cauliflower looks so good all on it’s own. Not sure it would make it into my humus!

    • Reply
      January 14, 2013 at 10:13 am

      Roasted cauliflower is one of my favorite side dishes ever. I will admit to snacking on a few florets before putting them in the food processor. 🙂

  • Reply
    [email protected]
    January 14, 2013 at 9:19 am

    I often read labels, but never on things like hummus because I know it will only make me feel guilty later. 😉

    What a great hummus idea–totally trying this!

    • Reply
      January 14, 2013 at 10:12 am

      I read labels obsessively. I miss the days when I didn’t. Life was so much easier!

  • Reply
    January 14, 2013 at 9:51 am

    what a great idea, lady! i’m with you- i’m a total volume eater. i would eat half this batch in one seating, hands down. and now i definitely have to try it out!

    • Reply
      January 14, 2013 at 10:11 am

      I think my husband did eat half a batch in one sitting. 🙂 And that’s okay!

  • Reply
    Cassie | Bake Your Day
    January 14, 2013 at 10:16 am

    I am totally a volume eater. And I would love to eat this whole bowl. Great idea!

  • Reply
    Kare @ Kitchen Treaty
    January 14, 2013 at 10:38 am

    Two tablespoons of hummus. Snicker. 🙂 I love this idea – roasting the cauliflower would give it such a nice sweet note. I’d eat it – probably by the bowlful – even without the calorie savings (and that’s still a pretty good number!)

    I’m always a little shocked when I come up with an idea I *can’t* find on Google! That’s a pretty rare thing. Sigh.

    • Reply
      January 14, 2013 at 11:02 am

      Most of the time I don’t even look anymore. Because I know SOMEONE will have the idea. And if I do look, I look after the recipe is done. I don’t want my process tainted by someone else’s ideas. 😉

  • Reply
    January 14, 2013 at 11:00 am

    Yummy! You had me at “nutty flavor.”

  • Reply
    Kelly @ A Girl Worth Saving
    January 14, 2013 at 11:42 am

    I am SO making this! I miss hummus like crazy and most of the other versions I found were made with tons of nuts – which I can’t eat. Yum!

    • Reply
      January 15, 2013 at 11:31 am

      I hope you like it! It is really good. Sweeter than regular hummus, but the consistency is spot-on.

  • Reply
    January 14, 2013 at 11:44 am

    I the same way Kiersten and can easily eat a whole container of chickpea hummus myself. Bad -very bad. I love love your recipe! Hubby and I are huge cauliflower fans. It’s the first I’m hearing of hummus made with cauliflower so as far as I’m concerned you invented it;)

    • Reply
      January 15, 2013 at 11:30 am

      We can pretend that, right? 😀

  • Reply
    ea-the spicy rd
    January 14, 2013 at 12:17 pm

    I think I just pinned another cauliflower hummus recipe, but your’s looks delicious too! Agree~2 tablespoons of hummus is NOT a lot, but with the way I like it {with lots of pine nuts on top} moderation is key, since the calories do add up 🙂

    • Reply
      January 15, 2013 at 11:29 am

      I never get (or make) the kind with pine nuts for that very reason! 🙂

  • Reply
    Liz @ A Nut in a Nutshell
    January 14, 2013 at 12:25 pm

    I’m so willing to eat my very large portioned part of this! Pinned!

  • Reply
    January 14, 2013 at 12:29 pm

    Love it! Can’t wait to try! About how long will this keep in the fridge? Any suggestions for storage?

    • Reply
      January 15, 2013 at 11:29 am

      I just put it in a tupperware container. We’ve never had it more than 2 days–not because it goes bad, but because we eat it all before then. So I know that it lasts at least 2 days! 🙂

  • Reply
    January 14, 2013 at 12:38 pm

    clever. maybe this is a way for me to actually eat cauliflower – not my fav veggie.

  • Reply
    [email protected]'s Recipes
    January 14, 2013 at 12:43 pm

    How do you know that I have just bought a head of cauliflower! I love this hummus and can’t wait to try it!

  • Reply
    Meghan @JaMonkey
    January 14, 2013 at 12:46 pm

    It looks yummy but I LOVE my chick peas.

  • Reply
    Meg @ Beard and Bonnet
    January 14, 2013 at 1:28 pm

    I can’t only eat 2 tablespoons of hummus, I eat more like 10 tablespoons of hummus…and then I regret it later. I am going to have to try this recipe, maybe I won’t feel so bad for eating so much. Just so you know, I thought you were being pretty darn innovative over there with your cauliflower hummus, so you still get a big high five from me!

    • Reply
      January 15, 2013 at 11:27 am

      Yeah, when I go to a restaurant and get hummus, I’m sure I’m eating about a half cup of it. And they always put tons of oil in it too. I guess there are worse things we could be overeating though, right? 🙂

  • Reply
    Alison @ Ingredients, Inc.
    January 14, 2013 at 2:31 pm

    i pinned this earlier on pinterest! Awesome

  • Reply
    claire @ the realistic nutritionist
    January 14, 2013 at 3:05 pm

    yes pleeeeeeeassssseee!!

  • Reply
    January 14, 2013 at 3:06 pm

    I will write, what I almost always write as a comment relating to your recipes! “I so have to try this!” I am not a huge fan of hummus myself – I am helpless when it comes to hummus, I can’t get it right! But I love cauliflower! I hope it will turn out weel, when I will do it:)

    • Reply
      January 15, 2013 at 11:24 am

      Well, if you don’t like hummus, you might not like this! But I know what you mean, I have trouble getting hummus right when I make it too. The only recipes I’ve had success with were ones that didn’t use chickpeas!

  • Reply
    Monica G
    January 14, 2013 at 3:51 pm

    Wow! Cauliflower in cake, in pizza crust, but this is the best usage for cauliflower yet ^.^
    I highly approve; I will definitely be bookmarking this for later, I am a volume eater as well and hummus is one of my favorite foods; it should have its own food group in my opinion 😉

    • Reply
      January 15, 2013 at 11:23 am

      I still need to try the cauliflower pizza crust! That’s been on my to-do list forever. But in a cake? Not sure about that. 🙂

  • Reply
    a farmer in the dell
    January 14, 2013 at 4:14 pm

    I’m making hummus today too! however, I’m bummed that I did not check your post earlier because I want to make YOUR hummus! this looks delicious. I love roasted cauliflower, and I definitely love saving calories! I hear ya on the whole googling an idea you think is original and then BAM right in your face!

    • Reply
      January 15, 2013 at 11:22 am

      I know, it’s the worst when you think you have an idea that’s REALLY unique and then you find out it’s not. Sigh.

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