Autoimmune PaleoAutoimmune ProtocolSeasonalSnacksSpringSummerVeggiesWhole30 Approved

Legume-free Hummus (Paleo, AIP, Vegan)


Prior to the days where I no longer eat grains and legumes I loved hummus! Seriously I’d dip whatever I could into it, pretzels, carrots, cucumbers, spread it on tortillas the list goes on. When I think about how I used to eat, it was never a poor diet, the main difference between what I felt was healthy then, and what I know is healthy now is a matter of nutrients. And even though my diet lifestyle was seemingly “healthy” is was nutritionally void.

I am not here to protest legumes, or tell you that they are bad, by any means. Since healing with AIP I have had an occasional chickpea with no ailments. However, knowing what kind of damage they can do to the gut (one that still is healing) long term I choose not to eat them. I think they can be great for some people who already have incredibly established gut flora and a microbiome that eat’s the crap out of carbs (in a good way!) But I’m taking a gander that you may not be that person either. So in desperation of wanting that salty, creamy dip back I’ve been experimenting with ways to create a similar palate without the use of legumes.

I should also note, a major factor in why I love traditional hummus is it’s amount of protein. It is an awesome source of clean protein, and because of this fact, I am SO happy to say that the vegetable I used is LOADED with protein. In fact, you probably didn’t know that one large head of cauliflower has roughly 16 grams of protein. Yep, that’s right, good old cauliflower is actually a protein powerhouse, aren’t we lucky!? Well you will feel that way after you eat this hummus, I can promise that!



Lentil-free Hummus


1 large head cauliflower cut into florets 1 head garlic peeled
1/2 cup extra virgin olive oil
Zest and juice of one lemon
1/2 teaspoon salt
Fresh Italian parsley and olive oil for garnish
Vegetable crudites for dipping!
*optional* two tablespoons Tahini for a richer and creamier texture (note this is not AIP) but adds in some extra protein as well, if you tolerate it.


  1. Preheat the oven to 400. Wash and chop the cauliflower into small florets. Remove the skin from the garlic and place them all on a baking sheet with a touch of olive oil.
  2. Place in the oven for 30 minutes and then stir, then leave in for another 15- 35 minutes until they are golden brown.
  3. Place the cauliflower and garlic in a high speed blender or food processor. Blend on high until it starts to form a creamy paste. Stop the machine and push down the excess on the sides, add the lemon juice, lemon zest (+tahini if you so choose) and then slowly begin adding in the olive oil a little bit at a time. Blend some, then add some more oil, blend again and so on until the oil is completely gone.  You may need to scrape down the sides of the blender to get everything incorporated, in the end you should have a creamy dip.
  4. Garnish and enjoy with your favorite veggies or in a veggie wrap!




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