Hummus is a popular dip and healthy snack that we all know and love. Made with blended chickpeas and tahini and often dolloped upon pita bread or vegetables, this popular Middle Eastern dip is super addicting.
In this recipe, I amped up the protein content and made it low-fat compared to restaurant or store-bought hummus in order to make this a healthy snack that is more macro-friendly. This easy hummus recipe is a healthy snack with a lot of protein that is great for weight loss.
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🍳 Why This Recipe Works
Utilizes cooking techniques from culinary experts to create the best flavor and texture for the hummus. Techniques and sources are sourced from the Bavel cookbook, a renowned Mediterranean restaurant in Los Angeles, and Bon Appetit’s article, which draws techniques from chef Michael Solomonov’s recipe.
Uses greek yogurt to add additional protein content, which complements the creamy flavor of the hummus well.
Is a complete protein, meaning that this dish contains all 9 essential amino acids that are necessary to build protein.
Is super easy to put together, just takes 20 minutes, and can last you for up to a week!
If you liked this recipe, check out the following protein-packed recipes:
🍏 Calories and Nutrition – How to Make It Healthy
Hummus is naturally a very healthy food. This homemade hummus recipe just amps up the protein content of this delicious snack.
A serving of this high-protein hummus is only 156 calories with 7 g protein, 7 g fat, and 12 g carbs.
Hummus also is a complete protein, given the combination of sesame seeds from the tahini and garbanzo beans, which together contain all 9 essential amino acids, which is essential for building muscle and lean mass.
Here’s what I did to make this higher in protein and slightly lower in calories:
- Omitted usage of oil, cutting down a significant amount of calories and fats – 1 tablespoon of olive oil has 120 calories
- Added protein content by using high-protein greek yogurt. Optionally, you can add protein powder for more protein content, but be sure to add a bit, taste, and adjust based on the texture you prefer
- Limited use of tahini slightly to cut down on fat but still retain flavor
For a detailed breakdown of each ingredient, their portioning, and how they make up the nutrition profile of this high-protein hummus recipe, you may refer to the table below:
📋 Ingredient Notes
To make the high-protein hummus, you’ll need the following.
Hummus Base
Garbanzo beans or a can of Chickpeas – This will be the base of the hummus. Save some for garnish.
Aquafaba (Water from the garbanzo beans) – Use this to help the hummus blend. If you forget to save this, you can also substitute it with ice water.
Baking Soda – This helps the chickpea skin come off and results in a delicious creamy taste
Cumin – A great complex flavor for the hummus
Sea Salt and Black Pepper – Season to taste
Fresh Lemons – We will be using fresh lemon juice to help mellow out the bite from the garlic
Garlic Cloves – Essential aromatic for the hummus. You can also substitute with garlic powder
Greek Yogurt – Adds additional protein content and creaminess to the hummus
Tahini – Sesame seed paste that gives the hummus its unique nutty flavor
Protein powder (Optional) – Great to add additional protein content. Be sure to use plain or unflavored hummus and to add a bit at the time and taste test to ensure it’s the texture you prefer.
Garnishes
Paprika – For garnish and a slight kick.
Sesame seeds (Optional) – For garnish to complement the tahini.
Fresh herbs – For garnish. Parsley is the most popular used one, but mint and cilantro can also work.
🔪 Step by Step Instructions
Boil chickpeas – Boil chickpeas in water for 15-20 minutes with the baking soda.
Blend lemon with garlic – While the chickpeas are cooking, blend garlic cloves with lemon juice and salt. Let rest for 10 minutes. This step mellows out the garlic, removing the harsh bite that would result from eating it raw.
Add tahini and yogurt to a high-speed blender – Add the tahini and yogurt to the lemon-garlic mixture in the blender and blend well.
Add cumin and cooked chickpeas – Add the cumin, cooked chickpeas, and protein powder if using the blender. Add the chickpea water (aquafaba) or ice water if needed to help the mixture blend more smoothly.
Serve and garnish – Serve the hummus in a bowl and top with garnishes. I garnished it with sprinkles of paprika, chopped cilantro, and sesame seeds.
🍽 What To Eat It With
In this curry recipe, I paired it with a side of white rice. This is a super versatile dish that can be paired with several other options including the following:
- Pita Chips
- Raw Vegetables
- Chicken Kebabs
- Use as Pasta Sauce or salad dressing for easy healthy meals
💭 Frequently Asked Questions
Where can I get tahini?
You can get tahini at most major grocery stores or online. I got mine from Trader Joe’s which was one of the more budget-friendly ones that still retained great quality.
Is hummus healthy?
Hummus is generally pretty healthy since it’s packed with nutrients and constitutes a complete amino acid. It has high fiber content, vitamins and minerals, and healthy fats. However, it is generally a more calorie-dense dip so it’s best to portion mindfully.
💡 Expert Tips
Boil chickpeas with baking soda – Use the Bon Appetit tip of boiling chickpeas with a bit of baking soda. This peels the skin off and makes a creamy hummus.
Mellow the Garlic with Lemon Juice – I got this tip from Cookie and Kate to mellow out the garlic with lemon juice to reduce the harshness. It worked like a charm!
Choose the highest protein yogurt – Siggi’s and Skyr yogurt have the highest protein content, with about 15 grams of protein in each serving cup.
Save the chickpea liquid from the can – Use this to help blend the chickpea mixture. You can also substitute with cold water or ice cubes.
📖 Substitutions and Variations
Roasted red pepper hummus – Roast red pepper and blend it in the hummus for a different flavor of hummus.
Roasted garlic – Roast garlic and blend with the hummus for a delicious garlicky flavor.
Use as pasta sauce base – Mix it with some pasta and chicken for a delicious hummus pasta recipe packed with protein.
Garnishes – Switch up the garnishes. Other popular ones include kalamata olives, pine nuts, zhoug, and radishes.
🥡 Storage
You can store this dish in an airtight container in the fridge for up to a week.
🍳 Recipe
High Protein Hummus Recipe (Healthy and Easy)
Equipment
- 1 Blender
Ingredients
Hummus Base
- 1 can Chickpeas
- 1 teaspoon Baking soda
- 1 cup Greek Yogurt
- 6 tablespoon Tahini
- 1 scoop Plan protein powder (Optional: Taste test)
- 2 cloves Garlic
- 1 Fresh Lemon (Juiced)
- Aquafaba or cold water
- 1 teaspoon Cumin
- Sea salt and black pepper
Garnishes
- 1 teaspoon Paprika
- Sesame seeds (Optional)
- Cilantro or parsley (Chopped)
Instructions
- Boil chickpeas – Boil chickpeas in water for 15-20 minutes with the baking soda.
- Blend lemon with garlic – While the chickpeas are cooking, blend garlic cloves with lemon juice and salt. Let rest for 10 minutes. This step mellows out the garlic, removing the harsh bite that would result from eating it raw.
- Add tahini and yogurt to a high-speed blender – Add the tahini and yogurt to the lemon-garlic mixture in the blender and blend well.
- Add cumin and cooked chickpeas – Add the cumin, cooked chickpeas, and protein powder if using the blender. Add the chickpea water (aquafaba) or ice water if needed to help the mixture blend more smoothly.
- Serve and garnish – Serve the hummus in a bowl and top with garnishes. I garnished it with sprinkles of paprika, chopped cilantro, and sesame seeds.
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