Is Hummus Keto-Friendly? A Comprehensive Guide

by Pam Berg

Hummus, the beloved spread made from chickpeas, tahini, olive oil, lemon juice, and garlic, is celebrated for its rich nutrients and versatility. Yet, for those following a ketogenic diet, which prioritizes low carbohydrate intake to maintain ketosis, incorporating traditional hummus requires careful consideration due to its chickpea base.

Enjoying Hummus on a Keto Diet

A modest serving of two tablespoons of hummus contains about 4 net carbs. For keto dieters who typically limit their daily carb intake to between 20-50 grams, this serving size suggests hummus can be enjoyed in moderation. The key is to be mindful of the quantity consumed and the carb content of foods paired with hummus.

Why Hummus, But Not Chickpeas?

Although chickpeas, the primary ingredient in hummus, are high in carbs, hummus itself can fit into a keto diet in small amounts. This is due to portion control and the potential for substituting high-carb ingredients. A half-cup serving of cooked chickpeas has around 20 grams of net carbs, nearly meeting or exceeding the daily carb limit for some keto followers.

Keto-Friendly Vegetables to Pair with Hummus

Enhance your hummus experience with these low-carb vegetables:

Bell Peppers
Broccoli
Cauliflower
Celery
Cherry Tomatoes
Cucumbers
Green Beans
Mushrooms
Radishes
Sugar Snap Peas
Zucchini

Low-Carb Hummus Alternatives

For those looking to diversify their dip options, consider:

Brami Lupini Dip: A Mediterranean-inspired, low-carb dip made with lupini beans and olive oil.
Buffalo Chicken Dip: A flavorful alternative with a hint of heat, perfect for low-carb diets.
Marketside Jalapeno Artichoke Dip: Offers a smooth texture with a spicy twist, serving as a unique hummus substitute.

DIY Keto Hummus Recipes

Cauliflower Hummus:

Ingredients: 1 large head of cauliflower (chopped), ½ cup tahini, ¼ cup olive oil, 2 minced garlic cloves, 4 tablespoons lemon juice, ½ teaspoon salt, ½ teaspoon smoked paprika, ¼ cup water.
Instructions: Cook the cauliflower, blend tahini and olive oil, then add cauliflower and water. Combine all ingredients and blend until smooth.

Keto Lupini Hummus:

Ingredients: 1 cup lupini beans, ⅓ cup tahini, 1 teaspoon ground cumin, 1 tablespoon lime juice, 1 minced garlic clove, 1 tablespoon olive oil, ½ teaspoon salt, 3 tablespoons water.
Instructions: Blend all ingredients until smooth, drizzle with olive oil before serving.

In conclusion, hummus can be part of a keto diet when consumed in moderation and with mindfulness towards overall carb intake. For those seeking variety, numerous low-carb alternatives and homemade recipes offer delicious ways to enjoy the essence of hummus without compromising your dietary goals.