Keto Hummus
Published October 17, 2023 • Updated March 9, 2026
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I swapped chickpeas for lupini beans and finally got a low-carb hummus that actually tastes like the real thing, not another cauliflower impersonator.
I’ve tried every “hummus” swap out there. Cauliflower, zucchini, artichoke hearts. None of them taste like the real thing. Then I found lupini beans, and everything changed. They’re in the same legume family as chickpeas, so they replicate that nutty, earthy flavor and the thick consistency you scoop with a cracker. This lupin bean version is the closest I’ve gotten to authentic hummus, and I’ve been testing variations since 2012.
When I first made this, I expected another “close enough” swap. It wasn’t. My kids dipped vegetables in it without being asked, and my husband went through half the batch in one sitting. That reaction told me more than any taste test I could run myself. I’ve made this for friends who had no idea it wasn’t regular hummus until I mentioned it.
Reader Rosa tried it recently and said the lupini beans threw her off at first (she’d never heard of them), but once she blended them, she was surprised at how smooth the texture came out. That’s the reaction I get from almost everyone who makes this.
I pair this with homemade pork rinds, avocado chips, sliced cucumbers, or sweet peppers. It works as a spread on wraps too.
Is hummus keto?
Traditional hummus made with chickpeas doesn’t work on keto because chickpeas are high in carbohydrates. One cup of cooked chickpeas has 45 grams of carbs and 32.5 grams of net carbs after subtracting fiber. That’s enough to blow through most people’s daily carb limit in one sitting.
I looked at this problem from every angle. Cauliflower was the first thing I tried (it’s always the first thing people try), but it doesn’t taste like chickpeas, and the texture stays grainy no matter how long you blend. Zucchini was worse. Artichoke hearts had promise but turned bitter.
Lupini beans solved every problem at once. Same legume family as chickpeas. Same scoopable texture. And the carb count is almost nothing: zero net carbs per serving once you subtract the fiber. I remember the first time I looked at the nutrition label and had to double-check it. That’s what makes this version work where every other swap fell short.
One tip I picked up from a reader who knows the authentic Middle Eastern method: add 2-3 ice cubes to the food processor instead of plain water. I tried it on my next batch, and the texture came out noticeably smoother. The cold keeps the tahini from warming up and separating while the blade runs.
How to make lupini bean hummus
Traditional hummus is simple: a few ingredients blended smooth. The challenge with making this version is that lupini beans behave differently than chickpeas in a food processor. Once you know the technique, it comes together in about 5 minutes.
Getting it smooth
Lupini beans have thicker skins than canned chickpeas, so plan on running the food processor for 2-3 minutes (longer than you’d expect). Scrape down the sides at least twice. I start with 2 tablespoons of cold water and add more only if the blade is struggling.
A reader who grew up making hummus the traditional way tipped me off to using ice cubes instead of water. I tried 2-3 cubes on my next batch, and the cold keeps the tahini from separating while the blade runs. Noticeably smoother texture, and I’ve been doing it this way since.
Roasted garlic variation
If you want a sweeter, mellower flavor, roast a whole head of garlic (cut the top off, drizzle with olive oil, wrap in foil, 400F for 35-40 minutes) and squeeze most of it into the food processor instead of using raw. I tested both side by side, and roasted garlic removes that sharp bite completely. It’s a different hummus, but I actually prefer it for spreading.
Adjusting flavor
I always taste after the first blend and adjust from there. More lime if it’s flat, more cumin if it needs warmth, more salt to bring everything together. The tahini and olive oil amounts in my recipe are dialed in, but the seasoning is where you make it yours.
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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 to taste.
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.
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Get My Macros + Recipes →Frequently Asked Questions
How many net carbs per serving of this hummus?
My version comes out to about 1.2 grams of net carbs per serving. The lupini beans I use (Brami or Cento) have 3 grams of total carbs and 3 grams of fiber, so the beans themselves contribute zero net carbs. The small amount comes from the tahini, garlic, and lime juice.
Can I use jarred lupini beans or do I need to start from dried?
I use jarred every time. Rinse off the brine and they go straight into the food processor. Dried lupini beans need days of soaking and multiple water changes to remove the natural bitterness, so jarred saves all that work. Cento and Brami are the two brands I keep stocked.
Can I make this hummus without a food processor?
I've tried it in a blender and it works, but you need to blend longer and stop to scrape down the sides more often. Lupini beans have thicker skins than canned chickpeas, so a food processor gives you the smoothest result with less effort.
How do I get this hummus extra smooth?
I run my food processor for a full 2-3 minutes, which is longer than most people expect. A reader taught me the traditional Middle Eastern trick of dropping 2-3 ice cubes in instead of water. I tried it, and the cold keeps the tahini from separating while the blade runs. Noticeably smoother.
Is tahini necessary or can I skip it?
I wouldn't skip it. Tahini gives hummus that rich, nutty depth that you can't replicate with olive oil alone. I've tried making a batch without it, and the flavor falls flat. If you have a sesame allergy, sunflower seed butter is the closest swap I've found.
Can I make hummus with cauliflower instead of lupini beans?
I've done it, and it works as a backup. Roast about 4 cups of cauliflower florets with olive oil and salt at 400F for 30-45 minutes, then blend. The texture gets close, but the flavor is noticeably different. It tastes like roasted cauliflower, not hummus. Lupini beans are the only swap I've found that actually replicates the real thing.
Will roasted garlic work instead of raw?
I've tested both side by side. Roasted garlic gives you a sweeter, mellower hummus with no sharp bite. I roast a whole head (cut the top, drizzle with olive oil, wrap in foil, 400F for 35 minutes) and squeeze most of it in. It makes a completely different flavor profile, and I actually prefer it for spreading on wraps.
My son won't touch a cauliflower substitute for anything, but he dipped his second cucumber without asking what was in it. That's how I know the lupini beans actually work here.
Added a bit more lime than it called for because tahini can taste flat without it, and the whole batch came out brighter. The lupini beans threw me off (I didn't know what they were until I Googled), but they blend up so smooth it surprised me. Four stars for now because I want to try it with roasted garlic next time and see if that changes anything.
The lime call is right, tahini gets flat without it. Roasted garlic will change it completely though - sweeter, no sharp bite. I'd roast a whole head and use most of it.
I've never worked with lupini beans before and want to make sure I buy the right kind. At my grocery store I found them in jars in brine, but also saw dried ones in the bulk section. Are the jarred ones okay to use here, or do I need to start from dried?
Jarred are fine, that's what I use. Rinse off the brine and they go straight into the food processor. Dried lupini need days of soaking to get the bitterness out before they're even edible, so the jar version saves you a lot of trouble.
Bringing this to a party next weekend for ~20 people, so I need to triple the recipe. Can I just scale everything straight across, or is there anything weird about multiplying the lupini beans and tahini that much?
Tripling works fine. Tahini is one of those things that scales exactly, no weird ratios. The lupini beans are the same. Only thing I'd watch is the water, start with less than triple and add as you go since you want control over the consistency.
I recently made a keto hummus with cottage cheese as the base and it was amazing!
Cottage cheese base is so much easier honestly. I went with lupini beans here because the texture gets closer to the real thing, but yours sounds way less fussy.
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.
Mine calls for cold water but ice cubes would keep the temp down longer in the processor. Makes sense. Lupini beans already blend smoother than chickpeas so I'm curious how much difference it makes - trying it with 2 or 3 next batch.