Keto Hummus
Published October 17, 2023
A low-carb hummus that tastes & looks just like REAL hummus
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This keto hummus recipe ingeniously substitutes chickpeas with the low-carb legume, lupini beans, resulting in a dip that mimics the authentic flavor and texture of traditional hummus.
Is hummus keto?
Hummus made with chickpeas (aka garbanzo beans) is not keto approved because this legume is relatively high in carbohydrates. One cup of cooked chickpeas has 45 grams of carbs and 32.5 grams of net carbs when disregarding the fiber. One serving would put most people over their carbohydrate allotment for the day.How to make keto hummus without using chickpeas
Possible alternatives to chickpeas
To replace the chickpeas, other recipes use cauliflower, zucchini, even artichoke hearts! The problem is that none of these alternatives are remotely related, let alone, look like chickpeas. Cauliflower shouldn’t be the solution to substituting high carb ingredients in every recipe. In order to successfully mimic the flavor and texture of actual hummus, a substitute should be used that is in the same legume family as the chickpea – like lupini beans! These beans not only look and taste similar to canned chickpeas, but they are very high in fiber. Lupin beans are the best alternative to chickpeas because they are low in net carbs, but still high in protein.Tahini
Tahini is a creamy paste made from ground sesame seeds, which means it’s nut-free as well. It is a staple ingredient in Middle East and Mediterranean cuisine. Tahini paste has a rich, nutty flavor with a smooth, velvet like consistency.Other flavor components
Besides tahini, other flavor enhancers that are typically added to hummus include garlic, salt, olive oil, cumin and lime or lemon juice. Serve the hummus with sweet peppers, sliced carrots, and cucumbers.
Explore 679+ keto recipe videos with step-by-step instructions, tips, and tricks to make keto easy.
Ingredients
1 cup lupini beans -
1 garlic clove, minced
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1/3 cup tahini
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2 tablespoons olive oil, divided
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1 teaspoon ground cumin
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1/2 teaspoon salt
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1/2 lime, juiced
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2-3 tablespoons cold water
Step by Step Instructions
Step by Step Instructions
Add ingredients
To a food processor, add lupini beans, garlic, tahini, 1 tablespoon olive oil, ground cumin, salt, lime juice and 2 tablespoons of water.
Puree until smooth
Process the ingredients until smooth. Add additional 1-3 tablespoons water if needed to thin out hummus. Taste and adjust seasoning if needed adding more salt, lime or cumin if desired to your preferences.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
I recently made a keto hummus with cottage cheese as the base and it was amazing!
For a much smoother Humus, it is advised to add 3-5 ice cubes to the food processor. (depending on the amount you are making) that's the authentic way to make Humus.