For those following a ketogenic or low-carb diet, satisfying cravings for favorite foods can be challenging. Traditional hummus, made from carb-heavy chickpeas, is often off-limits. But fear not, hummus lovers! This keto hummus recipe offers an authentic, rich, and creamy alternative that fits perfectly into a low-carb lifestyle. Whether you’ve been unsatisfied with alternative store-bought hummus options or other keto versions of this delicious dip, this recipe is for you!
The Problem with Traditional Hummus
Most hummus products are made from garbanzo beans, which are high in carbs. According to the Dept of Agriculture, chickpeas contain 32.4g net carbs per cup. While a small serving of traditional hummus might be workable on a keto diet, some individuals prefer to avoid legumes entirely. Plus, sometimes you just want more than a tablespoon or two of hummus.
The Keto Hummus Solution
This recipe uses low-carb ingredients to create a keto-friendly hummus that doesn't compromise on taste or texture. By avoiding chickpeas and substituting them with low-carb alternatives, you can enjoy a generous serving of hummus without derailing your diet.
Key Ingredients and Their Benefits
- Lupin Flour/Lupini Beans: This low carb hummus uses lupini beans, which are very high fiber AND lower in carbs than garbanzo beans / chickpeas. Lupin flour does wonders in adding thickness and a creamy texture to this dip while also being low in carbs and high in protein. It’s made from lupini beans, a legume with quite the impressive nutritional profile. You can use lupin flour or whole lupini beans as the base for your keto hummus. If using whole beans, I recommend Brami Beans since these don’t contain preservatives as do other prepared lupini beans. You can also buy dried lupini beans and cook them yourself….I have done this and the process is about 2 days of soaking, PLUS you have to peel each single bean!
- Cauliflower: A versatile vegetable that can mimic the texture of chickpeas when cooked and blended. The secret? Cook the cauliflower in the microwave until it’s tender.
- Tahini: A classic ingredient in hummus, made from ground sesame seeds, tahini adds a nutty flavor and creamy consistency. This is a personal preference…I actually hate the taste of tahini! Haha! And this recipe has so much flavor and creaminess already, I didn’t feel it even needed it.
- Olive Oil: Adds richness and healthy fats to the hummus. Extra virgin olive oil is recommended for the best flavor.
- Lemon Juice: Provides acidity and brightness to balance the flavors.
- Garlic: A must for flavor, garlic adds a pungent kick to the hummus.
- Spices: Sea salt, smoked paprika, and cumin enhance the flavor profile of the hummus.
Keto Hummus Recipe Options
Lupin Flour Hummus
Ingredients:
- 1 cup Lupin Flour
- 1 ⅓ cups Water
- ⅓ cup Tahini
- 2 tablespoon Olive Oil
- 1 ½ tablespoon Lemon Juice
- 2 Garlic Cloves peeled and pressed or finely minced
- Salt
- Toppings Optional
Instructions:
- In a medium pot, whisk together lupin flour and about half of the water, until it's a thick paste.
- Add remaining water, continue to whisk until smooth.
- Heat over medium high heat until bubbles start making their way to the surface.
- Reduce heat to low, and allow to simmer - stirring frequently - until thickened and smooth, about 5 minutes.
- Once time is up, remove from heat and allow to cool slightly as you proceed:
- In a food processor, blitz tahini, olive oil, lemon juice, and garlic until smooth.
- Add lupini mixture, blitz until smooth.
Cauliflower Hummus
Ingredients:
- Cauliflower florets (fresh or frozen)
- Tahini
- Extra virgin olive oil
- Garlic
- Lemon juice
- Sea salt
- Smoked paprika
- Cumin
- Water
Instructions:
Prepare the cauliflower: Either steam, microwave, or roast your cauliflower florets until tender. Set aside.
- Steaming: Place a steam basket in a large wok or saucepan. Fill the saucepan with one inch of water or until it covers the base of the basket. Add the cauliflower and turn to medium heat.
- Microwaving: Place the cauliflower florets in a microwave-safe bowl and cover them with plastic wrap. Microwave on High for 6-7 minutes.
- Roasting: Preheat the oven to 200C/400F. Line a baking dish with parchment paper. In a mixing bowl, toss the cauliflower florets with oil, salt, and pepper. Roast the cauliflower for 20-22 minutes until golden brown.
Blend: Combine the tahini and oil in a food processor or high speed blender and blend until smooth.
Read also: Easy Low-Carb Cheese Crackers
Add the cauliflower, garlic, lemon juice, salt, smoked paprika, and cumin, and the water, and blend until just combined. Taste the hummus and if it needs more salt, add it as needed. For a smoother hummus, continue blending or add extra water.
Transfer your cauliflower hummus into a serving dish and serve immediately.
Zucchini Hummus
This recipe is lightly adapted from Matt Amsden’s book RAWvolution. This hummus, which uses zucchini in place of the chickpeas is an excellent example.
Ingredients:
- Zucchini
- Tahini
- Lemon juice
- Remaining Hummus Ingredients
Instructions:
- Add tahini and lemon juice to a food processor and process until you have created a thick paste (about 45 seconds).
- Scrape down the sides of the food processor and add chopped zucchini.
- Process for 2 minutes, scraping down the sides as needed.
- Add remaining ingredients.
- Process for 2 minutes, scraping down the sides as needed.
- Taste and adjust seasonings if desired.
Serving Suggestions
Serve this low-carb hummus with low-carb veggies such as:
- Celery sticks
- Cucumber slices
- Bell pepper
- Low-carb crackers
- Pork rinds
- Keto Manakish
- Low-carb pita bread
- Cottage Cheese Flatbread with Basil and Sundried Tomatoes
- Low-Carb Bell Pepper Sandwich
Optional Toppings
Make this hummus your own with some fun and creative toppings! Spoon any of them on, or blend up with a little olive oil to make more of a drizzle.
Read also: Keto Calorie Counting: A Detailed Guide
- Fresh parsley, dill, chives, etc. Fresh parsley with a bit of lemon zest?
- Sautéed Mushrooms
- Toasted nuts or Hemp Seeds
- Kalamata olives
- Tomatoes, cucumber, and parsley
Storage Instructions
Store any leftover hummus in an airtight container in the refrigerator for up to 5 days.
TO FREEZE: Place leftovers in a shallow container and store in the freezer for up to 2 months.
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tags: #keto #hummus #recipe #without #cauliflower