Skip to Content

Oil-Free Tahini-Free Carrot Hummus {bean-free}

Salty, sweet, tangy & delectable oil-free tahini-free carrot hummus. Only 28 calories per 1/4 cup, it is also bean-free, nut-free, and seed-free. 

oil-free roasted carrot hummus in a decorative Mexican dish

Hummus Made with Carrots In Place of Beans

I could eat this sunny, spicy carrot dip/spread all day, every day for the month of January. And beyond. It is just what I’ve been craving after a month (make that a month and a half?) of chocolate and other richness.

This creamy concoction is super-delicious and addictive for snacking and meals (it is great on sandwiches, and on bagels at breakfast), but it is still special enough to serve to friends if you have a last-of-the-holidays get-together. Note: they’ll want the recipe.

In post-holiday fashion, the dip is also EASY. And FRUGAL. (Hallelujah!). And if you don’t have the spices I call for, or prefer to add different flavors, use the herbs and spices you have (and like).

close-up of oil-free roasted carrot hummus

Recipe Benefits

  • Vegan (no eggs, no dairy)
  • Bean-free
  • Oil-free
  • Tahini-free
  • Nut-free
  • High fiber
  • Low calorie (28 calories per 1/4 cup)
  • Easy
  • Frugal

How to Make Healthy Roasted Carrot Hummus

Note that the complete directions are also in the recipe card below.

Here’s how to make this deliciousness:

Step One: Peel & Nut the Carrots

Begin by peeling and trimming 12 ounces of carrots (you can eyeball 3/4 of a 16-ounce bag) and then cutting into (roughly) 1/2-inch pieces. Alternatively, skip the peeling, trimming and cutting by using 3/4 of a 16-ounce bag of baby carrots. 

Step Two: Spread Carrots on Baking Sheet

Spread the carrots in a single layer on a rimmed baking sheet (optional: line with foil or parchment paper for extra-easy clean-up) that has been lightly sprayed with cooking spray. Season with salt and ground black pepper.

Step Three: Roast the Carrots

Roast in a preheated 425F (220C) oven for 30 to 35 minutes until very tender and a bit browned at the edges. Cool the carrots slightly for easier handling.

sheet pan covered in roasted carrots

Step Four: Process Carrots & Remaining Ingredients

Place the carrots and all of the remaining ingredients in a blender or food processor and blend until completely smooth. You will need to stop and scrape down the sides of the bowl/container several times before getting a velvety-smooth consistency.

The blending takes little time at all in a high-speed blender; a regular blender, or a food processor, takes a smidgeon more patience (more stopping and scraping down the sides), but with (ultimately) the same results. Just persevere and keep at it, blending, stopping and scraping until creamy. Add more milk, or even water, as needed, along the way.

roasted carrot hummus being blended and stirred in a blender

Step Five: Season to Taste

Transfer the mixture to a bowl or a container and season to taste with additional salt and pepper, as you like. Adjust the lemon juice and spices to your liking, too.

That’s it, you’re done! The spread is creamy, salty, tangy and subtly sweet. The spices can be dialed down to suit the palates of little ones, or emboldened with some hot chile sauce or sriracha. YUM.

overhead shot of bean-free, tahini-free oil-free carrot hummus.

Happy eating and here’s to a happy new year of even more healthy, easy, plant-powered recipes!

Oil-Free, Tahini-Free Carrot Hummus {bean-free, oil-free}

Oil-Free, Tahini-Free Carrot Hummus {bean-free, oil-free}

Yield: 1.5 cups

Salty, sweet, tangy & delectable oil-free roasted carrot hummus. Only 28 calories per 1/4 cup, it is tahini-free, bean-free, nut-free, and seed-free. 


  • 12 ounces (about 340 g) carrots, peeled and ends trimmed off
  • nonstick cooking spray
  • fine sea salt & ground black pepper
  • 1/3 cup (75 mL) nondairy milk of choice
  • 1 and 1/2 teaspoons smoked paprika
  • 1 teaspoon garlic powder
  • 3/4 teaspoon ground cumin
  • 2 tablespoons (30 mL) freshly squeezed lemon juice


  1. Preheat oven to 425F (215C). Spray a large baking sheet with cooking spray.
  2. Cut the carrots into 1/2 inch (1.25 cm) pieces; spread in a single layer and season with salt & pepper. Roast for 30 to 35 minutes until very tender and slightly browned at edges. Cool slightly.
  3. In a high speed blender or food processor, process the carrots, milk, smoked paprika, garlic powder, cumin, and lemon juice until blended and smooth. Stop and scrape the container multiple times.
  4. Transfer the dip/spread to a bowl or storage container. Season to taste with additional salt & pepper as desired.  Serve with the vegetables, breads and/or crackers of your choice!


Storage: Store the dip/spread in an airtight container in the refrigerator for up to 2 weeks.

Variation: Thai Carrot Dip--Use full-fat canned coconut milk for the nondairy milk and lime juice in place of the lemon juices. Omit the paprika, cumin and garlic powder and add 1 tablespoon (15 ml) Thai red curry paste.

Nutrition Information
Yield 6 Serving Size 1/4 cup
Amount Per Serving Calories 28Total Fat 0.3gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 145.6mgCarbohydrates 6gFiber 1.8gSugar 2.7gProtein 0.8g

Did you make this recipe?

Tag @powerhungrycamilla on Instagram and hashtag it #powerhungrycamilla

This site uses Akismet to reduce spam. Learn how your comment data is processed.


Thursday 10th of August 2023

For another variation I replaced the milk with a 1:1 mix of white miso paste and water and swapped the spices with some ground ginger and a handful of fresh chopped parsley!


Monday 14th of August 2023

Ooh, that sounds SO good, Laura!

Healthy Roasted Carrot Hummus (no beans) | power hungry

Tuesday 29th of September 2020

[…] Oil-Free Roasted Carrot Hummus {bean-free, tahini-free} […]

Skinny Green Pea Hummus {no oil, no tahini, 5 ingredients} | power hungry

Tuesday 29th of September 2020

[…] Oil-Free Roasted Carrot Hummus {bean-free, tahini-free} […]

Vegan White Bean Pesto {High Protein, Nut-Free} | power hungry

Friday 25th of September 2020

[…] Oil-Free Roasted Carrot Hummus {bean-free, tahini-free} […]


Wednesday 25th of March 2020

I cannot believe how good this turned out!!! When I was blending it I was afraid it would just taste like carrots but not at all! It must be the lemon juice that really makes it pop! I’m am so thankful for your recipe. Thank you thank you!


Friday 27th of March 2020

You are so welcome, Katrina! :)

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Skip to Recipe