AIP Cauliflower Butternut Hummus (Chickpea-Free & Creamy)
When I started the AIP journey, one of the foods I missed most was hummus. It was my go-to for snacking, lunchboxes, or adding creaminess to wraps. Unfortunately, traditional hummus is made with chickpeas, a legume that’s not allowed during the AIP elimination phase. That’s when I got creative. This AIP Cauliflower Butternut Hummus was born from my need for comfort food that still supports healing. It’s smooth, flavorful, and surprisingly satisfying, just like the original.
Over the years, I’ve perfected this dip using steamed cauliflower, sweet butternut squash, and my homemade tigernut tahini-style paste. Now, it’s a staple in my weekly rotation. If you miss hummus, this version is sure to win your heart and … your gut.
Why You'll Love This Recipe
This AIP Cauliflower Butternut Hummus is more than just a substitute—it’s a delicious upgrade. The combination of roasted-like depth from cauliflower and natural sweetness from squash creates a balanced flavor. It’s perfect as a dip, spread, or even a creamy side. Most importantly, it’s seed-free, legume-free, nut-free, and fully AIP compliant.
You’ll love how easy it is to make, how well it stores, and how versatile it can be. Whether you’re planning a snack plate, a picnic, or a potluck contribution, this hummus fits in beautifully. I made as an apetizer when I had friends over and even those not on AIP liked it and asked me the recipe!
AIP Cauliflower Butternut Hummus Health Benefits
This AIP hummus supports both digestive and immune health. Cauliflower is rich in vitamin C and sulforaphane, a powerful antioxidant. Butternut squash provides beta-carotene, which converts to vitamin A for skin, eyes, and immune function. Olive oil adds healthy fats that support hormone and brain function.
Moreover, this recipe contains no inflammatory ingredients. It’s nightshade-free, dairy-free, nut-free, and gluten-free—ideal for calming the immune system and reducing gut irritation. It’s an excellent option during autoimmune flares or the strict AIP elimination phase.
Ingredients and Nutrient Highlights
The focus keyphrase AIP Cauliflower Butternut Hummus shines here with each nourishing ingredient:
Cauliflower (270g raw): Provides fiber, vitamin C, and detox-supportive compounds. After steaming, it forms a creamy, neutral base.
Butternut squash (170g raw): Adds natural sweetness, beta-carotene, and a silky texture.
Olive oil: Offers heart-healthy monounsaturated fats and supports nutrient absorption.
Tigernut flour paste: A seed-free tahini alternative, rich in resistant starch and iron.
Lemon juice and sea salt: Brighten flavor and add trace minerals.
Optional turmeric and ginger: Anti-inflammatory and digestion-friendly additions.
Together, these ingredients create a nutrient-rich dip that aligns with the principles of the autoimmune protocol.
AIP Cauliflower Butternut Hummus Serving Suggestions
There are many ways to enjoy this AIP Cauliflower Butternut Hummus. Try it as a dip for steamed carrot sticks, zucchini spears, or plantain chips. It’s excellent in AIP-friendly lettuce wraps or as a spread inside savory crepes. Sometimes I add a spoonful to roasted veggies for extra creaminess and flavor.
You can also serve it as a party appetizer or lunchbox companion. Just add a drizzle of olive oil and fresh herbs like parsley on top for an eye-catching finish.
Storage Instructions
This AIP Cauliflower Butternut Hummus stores beautifully. Place it in an airtight glass container and refrigerate for up to 4 days. The flavor actually improves on day two. For longer storage, freeze in small portions for up to 1 month. Defrost in the fridge overnight and stir before serving. I often make a double batch and freeze half!
Optional Add-Ins or Variations
While this version is perfect as-is, there are ways to personalize your AIP Cauliflower Butternut Hummus:
Add a touch of garlic-infused olive oil for extra depth (instead of raw garlic).
Sprinkle in fresh rosemary or thyme for a herby twist.
Swap lemon juice with lime for a citrus variation.
Top with crushed tigernuts for texture and crunch.
If you’ve reintroduced seeds, you can try using compliant tahini or sunflower seed butter instead of tigernut flour paste. However, the tigernut version keeps it safe and sweet during elimination.
Allergen Notes
This recipe is completely free from common allergens. It’s:
AIP elimination phase compliant
Gluten-free
Grain-free
Dairy-free
Nut-free
Seed-free
Nightshade-free
Egg-free
Tigernut is a tuber, not a nut, making it safe for AIP. Always check your labels to avoid cross-contamination.
Nutritional Information (Per Serving, ~¼ cup):
Approximate values based on final hummus blend
Calories: 105
Fat: 9g
Carbs: 7g
Fiber: 2g
Protein: 1g
Vitamin A: 60% DV
Vitamin C: 35% DV
Iron: 6% DV
This AIP Cauliflower Butternut Hummus is not only gut-healing, but also rich in micronutrients essential for immune support.
If you’re looking for a creamy, satisfying dip without the inflammation, this AIP Cauliflower Butternut Hummus will hit the spot. I’d love to hear how you enjoy it! Leave a comment below, tag @aipwellnessjourney on Instagram, share the YouTube video or share this version with your AIP community.
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Looking for more AIP snacks or dips? Check out my AIP Tuna Avocado Spread for another creamy favorite!
AIP CAULIFLOWER BUTTERNUT HUMMUS (CHICKPEA-FREE & CREAMY)
Ingredients
Method
- Steam cauliflower and butternut squash until fork-tender, about 12–15 minutes. Let cool slightly.
- In a small bowl, mix tigernut flour, warm water, and olive oil into a thick, smooth paste.
- In a food processor, combine steamed cauliflower, squash, olive oil, lemon juice, garlic or garlic oil, sea salt, turmeric, ginger, and tigernut paste.
- Adjust Texture and add 1–2 tbsp water, blending until creamy.
- Adjust salt or lemon juice if needed. Spoon into a bowl, drizzle with olive oil, and garnish if desired.
