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Roasted Cauliflower Hummus (Whole 30 Approved)


Cauliflower is one of those mild versatile veggies that can easily be made into mock mashed potatoes, rice, pizza crust, and even hummus! If you’re trying to eat healthier or happen to be following the Whole30 nutritional program (like Collin is) and can’t eat legumes, try swapping garbanzo beans for roasted cauliflower in hummus. It’s a great tasting and easy to make healthy dip that will pair well with your favorite vegetables.

Roasted Cauliflower Hummus

(Adapted from: Oh My Veggies )


one head of cauliflower
3 tablespoons olive oil
1/3 cup sesame seed paste (tahini)
2 tablespoons lemon juice
2 cloves garlic, chopped
1/2 teaspoon ground cumin
salt & pepper to taste

Cut cauliflower in small pieces, and spray with a little cooking spray on a baking dish. Roast in the oven at 400 degrees until tender about 30-35 minutes. Turn after 15 minutes. Place roasted cauliflower in a food processor along with olive oil, lemon juice, tahini, garlic, salt & pepper, and cumin, and blend until smooth. (Note: I used my blender and it was a little difficult to blend so I will definitely be using my food processor next time). You may have to add a tablespoon or two of water to get desired consistency. Garnish with a drizzle of olive oil and chopped parsley if desired. Serve with veggies and enjoy!

Written by Lina for Hip2Save. Lina is a proud mom of 2 small kids who loves photography, all holidays, cooking, thrift store makeovers, bargain shopping, and DIY makeovers. Her goal is to create a beautiful life and stylish home on a dime! To see all of Lina’s recipes created just for Hip2Save, click here.

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Comments 39

  1. Becky

    That looks so yummy! My favorite vegetable is cauliflower. It is so versatile! Ive never thought about making hummus out if it. I make a red pepper hummus that I bet it would be great in!

    • Lina (Hip's Modern Martha)

      Yes – I love that kind as well!

  2. aachitty

    Have you ever made this? I made this a while ago (We live Whole 30 most of the time.) and it did NOT impress. I am tolerant of a lot of food shenanigans and substitutions; I even enjoy most of them…not this one.

    • Rae

      “Food shenanigans” is the best phrase I’ve heard all day. I am TOTALLY using that in conversation…

  3. BB

    Does anybody know where to find all the recipes after they’re posted?? Thanks! 🙂

    • BB

      Nevermind! Think I found the tab, ha!

  4. Rae

    I made roasted cauliflower for the first time last night and it was the first time I didn’t have to beg my 4yo to finish his veggies. I cut the cauliflower into florets and tossed in olive oil, lemon juice from half a lemon, dash of salt, and a few cloves of roughly chopped garlic. When i served it I topped with fresh grated Romano cheese but that could be left off. It was a whole different cauliflower than the typical steamed or steamed then mashed I usually serve.

    • Sharon

      Glad that worked for you! Lemon is my secret ingredient for my kids to like any veggies. Kale, cauliflower, broccoli, salad, avocados (lime), green beans, cukes, etc.

      • mel

        I love roasted cauliflower. Sometimes I’ll add brussel sprouts & roast them together (which drive dh bonkers b/c he can’t stand the “cabbage-like” smell!) I add the garlic halfway through, otherwise it burns on me (I usually forget to toss it half way through)
        Everyone gobbles it up and I hardly ever have leftovers. Love to toss it with fresh Romano cheese as well (I get an imported block from my local grocer as I don’t care for Kraft)

        Thanks Lina! I’m going to make this for our SB party!

        • Rae

          I bought a huge wedge of Romano at Costco months ago and it’s still got s little way to go before its gone… Lol

  5. Harlow

    I enjoy steamed cauliflower with garlic, lemon juice, butter, and basil all mixed together. I also love cauliflower mashed potatoes. thanks for this recipe:)

  6. Shannon

    Is there a reason to replace chickpeas? Would it still follow the plan with chickpeas?

    • Mary Ellen

      No Shannon…. Chickpeas (and any legumes) are not allowed on whole30

      • Shannon

        I wonder why no legumes? So many health benefits from legumes. Not a fan of any diet that excludes an entire food group especially a healthy one.

        • Mer

          Whole 30 is a plan often used by people trying to find out what they are eating that is causing health problems. Legumes, I believe, contribute to many issues that people face. But you may want to read up on the Whole 30 to be sure.

          • Rae

            Yes it’s a way to find out problem foods. Grains, legumes, dairy, and added dietary sugars are problematic foods for many people and Whole30 can help sort out what is causing the issue. GAPS diet works in a similar way. The way we are taught to organize food into “groups” does not take into account all aspects of the nutrition of each food. After eating this way for over a year I and seeing major health benefits for myself (my Dr had told me there was nothing I could do it was all part of getting older and bad genes… Yeah all the symptoms and 60lbs GONE in 6mo!) and wonderful changes for my son, I no longer scoff. My husband had tried this years ago and I thought he was a nut… Now I get the same stares and puzzled looks from every one that I once gave him.

            • jac

              Thanks for your helpful explanation, Rae, and CONGRATS on your improved health & weight loss! 60 lbs. in 6 months is amazing. Isn’t it mind-boggling how little our traditional medical community seems to understand about the way the body works? It really seems that our physicians are trained to medicate and/or just accept poor health as a part of aging, when in fact, proactive nutrition can make such a powerful difference in our health and wellness. Kudos to you for educating yourself and changing your lifestyle; I’m eager to learn more about Whole30, myself. 🙂

          • Tammy

            It is known to causes inflammation

  7. Jennifer

    I’m excited about this one. I love hummus! I’m not on whole30 but I eating much healthier. Can’t wait to try! Where’s the darn “like” button? Lol

  8. BreB

    Yum! I love utilizing mashed cauliflower as a mashed potato substitute, so I know I will love this! Thank you so much! On a completely different note, does anyone have a great smoothie recipe? I usually use yogurt, frozen fruit, spinach, mint, agave, and coconut milk.

    • Alison

      Check out Sally’s baking addiction. In addition to baked goods, she has a ton of smoothie recipes that are really delicious.

    • Chris

      I follow the same recipient except I add in a couple of tablespoons of hemp powder to up my protein intake (I’m veg) and to give it more fiber to balance out the sugars in the fruits.

  9. Tp47933


  10. MommySpendsLess

    I mean this in a sincere way and not an an insult to Hip2Save or Lina, whose recipes generally sound great…but really don’t under the various “yums” related to vegetables – am I the only adult who genuinely still doesn’t like most veggies?

    I’ll eat canned green beans, canned carrots, and salad (mostly iceberg with some romaine, field greens and/or spinach, maybe a bit of finely chopped broccoli and lots of meat, cheese, croutons, salad dressing) along with almost-veggies like olives, onions and pickles are the only ones I like. Have I just never had the rest prepared correctly? At nearly-32 should I keep waiting for my taste buds to change again? It’s hard to convince my five year-old to eat (or justify buying a whole package of) vegetables when I’m not a big fan…

    • Ann

      Bahaha. No you are not the only one!! I’m 30 with 2 young kids and I still don’t like my veggies! Luckily their dad does, so he can be the good example. 🙂 I’ll often serve my family vegetables and leave that spot on my plate empty. 🙂 I am better then when I was younger, but not by much!

    • Rae

      My husband is the same way but as he has come to expect veggies he may not like he has come to tolerate them and even love them prepared in some ways. He was raised on canned veggies and I was raised on fresh or fresh that was flash frozen and prepared in all sorts of ways. I stepped away from veggies when I got married because my hubby wouldn’t eat them. The key to introducing veggies(or any food) to not only your kids but yourself is trying again and again! It can take something like 20 reintroductions before a food is tolerated or liked. When it’s a new food or texture I have a”no thank you bite ” rule where at least one bite had to be taken before saying no thank you. It took months but I was shocked when my 4yo ate the asparagus on his plate with out argument. I couldn’t stand broccoli but used the same methods on myself and tolerate it now.

    • Lina (Hip's Modern Martha)

      I personally never got excited over veggies until i started roasting them. Just a little olive oil or coconut oil and salt & pepper and I’m in love! Ha i know food choices are very personal and everyone is different. 🙂

  11. Jennifer

    I love vegetables! I used to never eat them but there are so many new ways that they can be prepared now that make them delicious. I never really eat canned veggies much though. I usually roast most fresh veggies with olive oil and salt and pepper. It brings out natural sweetness.

  12. sharon skidmore

    I HATE canned vegetables. that is what we ate when I was a child. I would throw up canned spinach and canned asparagus, yuck!! I love the woman that introduced me to fresh veggies Now I mostly roast them or raw, YUM!

    • Christina

      I agree. IMO canned and good quality veggies from a farmers market or your garden are not the same thing at all. It’s a shame to judge all veggies based on an antiquated preservation method that renders the veggies tasteless, soggy, and colorless…. 🙁

  13. Ashley Monroe

    Any idea on how long this lasts? And if it can be sent to the freezer?

  14. Jamie

    I have been thinking about trying the Whole30 meal plan. How do you find more recipes? Thanks in advance for the help!

  15. Ilea High

    I have a question that I am hoping someone can help me find the answer to…My girls are on a ‘Low FODMAP’s’ Diet which includes the restriction of gluten (not commonly associated with the fodmaps diet). My issue is we LOVED Hummus, however, because of their dietary restrictions we are not able to consume beans or cauliflower with this diet, however they are permitted to eat seeds and some nuts (Cashews, and Pistachios are not permitted though). My question is this…Can you make Hummus with nuts and seeds only? (They are also not permitted to have onion or garlic, but can eat oils that had onion and garlic cooking in them, as long as you don’t let the onion/garlic, brown.) I am just curious how to bring back one of our favorite ‘dips’ without causing them digestive upset. Any help, insight or ideas would be greatly welcomed!!! Thanks

    • Dave

      Try using artichokes or parsnips as the base for your hummus

  16. Lorie Jenkins

    I just made this for the first time and there are no words for how delicious it is! I’m just starting my first Whole 30 and I was concerned about what I would snack on. Now I have this delicious dip that will be my go to snack – during my Whole 30 and beyond. Thank you!

  17. Phil Mueller

    I made this recipe for the first time after reading several “faux hummus” options. I roasted the cauliflower for about 40 minutes with a hefty drizzle of olive oil. I also added halfway through 5 whole peeled garlic cloves. I let the cauliflower really color up which I think helped in taste and appearance. All other ingredients were added as stated. I needed no extra water. A food processor is crucial for this or else you’ll have chunky, cumin and garlic mashed cauliflower. I am franly amazed at how close it is to hummus, how much flavor it has, how easy it was and how damn good it is.

  18. Megs

    This was wonderful. I unfortunately didn’t have any cumin so after I tasted it sans cumin, I decided to add nutritional yeast and paprika. Great consistency and so similar to regular hummus. I actually think I like this more!

  19. Sarah T

    Just a quick, probably obvious question. Do you serve the dip cold or warm? Thanks, ☺️

  20. lanell penrod

    what does one drink on this diet?

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