Go Low-Cal With Roasted Cauliflower Hummus

To a vegetarian, hummus has to be one of the greatest inventions ever. It's the one sandwich I can order at delis or bagel places, and it's an amazing protein-packed snack. Plus there are so many variations from coconut curry to sweet potato — you can have a new flavor every day of the week.

POPSUGAR Photography | Jenny Sugar

The only issue with hummus is that it's not exactly low in calories, because of the beans. But you can harness that same creamy, garlicky lemon flavor with this alternative made with roasted cauliflower (yep, yet another amazing use for this miracle white veggie).

POPSUGAR Photography | Jenny Sugar

Roasting the cauliflower and garlic delivers a bold, robust flavor that complements the fresh lemon juice and tahini so well. One two-tablespoon serving of this hummus runs in at 52 calories with 2.9 grams of carbs and 1.2 grams of protein. Regular chickpea hummus is 70 calories with four grams of carbs and two grams of protein.

POPSUGAR Photography | Jenny Sugar

After roasting the veggies, this recipe comes together in minutes. It's the exact same creamy consistency of regular hummus, but lower in calories and carbs. Triple win! Snack on it yourself or make some as an appetizer for your next get-together. I bet your guests won't even be able to tell that it's made with cauliflower!

Roasted Garlic Cauliflower Hummus

Cook Time1 hour
Yield10 2-tablespoon servings

From Jenny Sugar, POPSUGAR


    • 1 head cauliflower
    • 3 cloves garlic
    • 1 tablespoon olive oil
    • Sea salt
    • Juice from 1 lemon (about 2 tablespoons)
    • 1 tablespoon tahini
    • 1 tablespoon olive oil
    • Salt and pepper to taste
    • Parsley for garnish


    1. Preheat oven to 400°F.

    2. Wash a head of cauliflower, cut into florets, and arrange on a baking sheet.

    3. Peel the garlic cloves and cut each in half. Add them to the pan.

    4. Drizzle olive oil and a generous sprinkling of sea salt and stir to coat thoroughly.

    5. Roast for 40 to 50 minutes, stirring a few times to prevent burning.

    6. Once the cauliflower is soft, remove it from the oven and allow to cool.

    7. Add cauliflower, garlic, lemon juice, tahini, olive oil, and salt and pepper to a food processor and blend until completely smooth.

    8. If it's too thick, add one to two tablespoons of water.

    9. If you wish, garnish with a drizzle of olive oil, a sprinkle of paprika, and some fresh parsley. Enjoy with fresh veggies, toasted pita, or smeared on a sandwich.


    Feel free to adjust the amount of lemon juice and tahini to your liking.