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Keto Cauliflower Dip Recipe

Louise | September 19
Keto Cauliflower Dip Recipe #keto

Find yourself in a snacking mood? Don’t worry! You won’t have to feel guilty when you snack on this easy and delicious keto cauliflower dip recipe. Not only is this dip nutrient-rich, but it’s also packed with fiber so this is one snack that will actually fill you up.

We’ve put together a big list of some of the best keto dip recipes (there’s a few sauces in there too!).

The Benefits of Cauliflower

Don’t let cauliflower’s usual white color fool you. As a member of the cruciferous vegetable family, it’s just as healthy – and maybe even more healthy – than it’s fellow green brothers (kale, broccoli, and brussel sprouts to name a few).

It is often recommended to add a serving of this vegetable to your daily diet. Why, you ask? Maybe because just one serving (100g) of cauliflower contains 80% of your vitamin C daily needs and 20% of your vitamin K daily needs. Or it could have to do with any of these other benefits:

  • is high in fiber which helps with a healthy digestive tract
  • contains antioxidants that can protect against cancer
  • is shown to help to protect against heart disease and diabetes
  • is a good source of manganese which is important in metabolism

Why Roast It?

With such a healthy vegetable at the center of this recipe, you want to make sure you get the most out of it. Some methods of cooking can help or hinder your body with absorbing key nutrients. It is recommended to eat cauliflower raw, sauteed, or roasted to preserve the most nutrients.

For this keto cauliflower dip recipe, we chose to roast it to preserve the nutrients – but also because roasted cauliflower is so good! It adds a delicious crunch to the dip that will help the flavors of the dish stand out. Just be careful to not overcook it – 30 minutes will provide the perfect roasting while keeping the health benefits.

It seems lots of people are starting to see the benefits of cauliflower – this cauliflower hummus recipe has a couple of suggestions on how to enjoy your new favorite dip!

Keto Cauliflower Dip Recipe #keto

36 Keto Super Bowl Recipes Guaranteed to Score

Keto Cauliflower Dip Recipe

  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 2 servings 1x
  • Category: Snack, Dip
  • Cuisine: Mediterranean


  • 1/2 head of cauliflower (300 g), broken into florets
  • 3 Tablespoons of olive oil (45 ml), divided
  • 3 cloves of garlic (9 g), peeled
  • 2 Tablespoons of lemon juice (30 ml)
  • 2 teaspoons (10 ml) tahini (or almond butter)
  • Sea salt and freshly ground black pepper, to taste
  • 1 teaspoon (2 g) fresh parsley, finely chopped
  • Cherry tomatoes and cucumber batons, to serve with


  1. Preheat the oven to 400°F (200°C).
  2. Chop the cauliflower florets into equal size pieces. Place in a bowl and toss in 2 tablespoons of olive oil.
  3. Spread the cauliflower florets out on a greased baking tray. Take the garlic cloves as they are and secure inside a small foil parcel where no air can escape. Place onto the same tray. Roast in the oven for 30 minutes, tossing the cauliflower after 15 minutes to ensure even roasting.
  4. Remove the roasted cauliflower (which should have completely softened) and put into a mini food processor with the garlic. Add the lemon juice (check for pips), the tahini, and the additional tablespoon olive oil and blitz the mixture to a smooth puree.
  5. Season with salt and pepper to your liking.  Top with parsley and serve with cherry tomatoes and cucumber batons, or any other vegetables that your daily macros will allow.


All nutritional data are estimated and based on per serving amounts.

Net Carbs: 6 g


  • Calories: 249
  • Sugar: 4 g
  • Fat: 24 g
  • Carbohydrates: 10 g
  • Fiber: 4 g
  • Protein: 4 g

Louise co-founded Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. She has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love.