Is Hummus Keto-Friendly?

No, at least not in its traditional sense. That’s because traditional hummus uses chickpeas. And a cup of chickpeas has 35 grams of carbohydrates.

If you follow the Keto diet, you might want to stay away from chickpeas and other legumes. That’s because the Ketogenic diet only allows a limited carb intake daily.

What is Hummus?

Hummus is a middle-eastern staple. It is used as a dip, spread, or a savory dish. It is made using chickpeas, olive oil, tahini, lemon, and garlic.

It is also the Arabic word for chickpea.

Luckily, hummus can be versatile. You can change its flavor by adding spices of your choice. You can also top it with artichokes or sun-dried tomatoes.

But more importantly, you can make it Keto-friendly. The best part is that this savory dish has tons of nutritional appeal.

Why is Hummus Not Keto-friendly?

Aside from the fact that chickpeas are carb-laden, they are also low in fat.

You see, chickpeas are a distinct type of pulse. Meaning, it is a dry, edible bean that comes from a pod. And unlike peanuts or soy, it is low in fat.

Meanwhile, a Keto diet is a high-fat, low-carb diet. This explains why traditional hummus is less likely to be Keto-friendly.

Antinutrients: Another Reason to Avoid Chickpeas

Achieving ketosis allows you to lose weight. But to be in ketosis means you’ll need to stick to a precise macronutrient ratio. You also need to ensure that you’re getting all the nutrients you need.

The problem is that chickpeas have several antinutrients.

Antinutrients are like plant toxins that work against your nutritional well-being. What it does is it blocks some minerals, including iron, calcium, and magnesium, so your body won’t be able to use them.

Antinutrients bind fast and securely to minerals, making them insoluble. This suggests that they no longer stay dissolved in your blood, making them unavailable for cellular uptake. 

So, even if you think you’re getting plenty of micronutrients, you may not be obtaining enough. Not even when you’re taking supplements.

The principal antinutrients in chickpeas are:

  • Phytic acid
  • Lectins
  • Oxalates
  • Hemagglutinin
  • Tannins
  • Saponins

Research shows that boiling and microwaving chickpeas decreased all antinutrients except for phytic acid. Germination, however, had a more massive effect in reducing phytic acid in chickpeas.

To germinate chickpeas, you need to soak them in water or sunlight for at least 36 hours. When done correctly, small roots that look like commas will sprout. This indicates germination.

Another study revealed that soaking the pulses in distilled water “significantly lowered” the lectins and oxalates. However, it doesn’t have an impact on phytic acid.

How to Make Hummus Keto-friendly?

Sure, traditional hummus is less likely to be Keto-friendly. However, you can turn it into something low-carb.

For one, you can use Keto-friendly alternatives like Cauliflower or avocado as your main ingredients. And then you can use it as a dip for celery, tomatoes, or cucumbers.

This is to ensure that you won’t go over your daily net carb allowance.

That said, here are five Keto-friendly hummus recipes that you should try:

Cauliflower Hummus

Cauliflower prevails supreme in the keto world, and it’s because it is divinely tasty and not that expensive.

Cauliflower is a low-carb, cruciferous vegetable from the genus Brassica. It is from the same family as Broccoli and Brussels Sprouts.

It has recently become a popular substitute for starchy potatoes and rice. It also explains why Cauliflower has become one of the pillars of a Ketogenic diet.

That said, roasted Cauliflower is probably the best way to approach keto hummus. It has the same texture and tastes great. Just by using seven ingredients, this roasted cauliflower keto hummus prepared by Wholesome Yum is excellent.

You can also try Food and Wine’s dairy-free and gluten-free cauliflower hummus recipe. 

Generally, a Keto-friendly Cauliflower hummus calls for vegetable oil. Hence, it would be best to go for olive oil or avocado oil for added fat. On the other hand, corn oil and soy oil are high in omega-6, which you want to bypass.

Another thing to keep in mind that tahini usually calls for an added 5.3 grams of net carbs for every two cups. If you want to keep your net carbs to a minimum, consider leaving off tahini or sesame seeds.

Otherwise, reduce the amount you will need.

Avocado Hummus

Avocado hummus is going to be a bit heavier in fat than regular hummus. But that’s not a bad thing. Moreover, Avocado hummus is not the same as guac.

This keto avocado hummus recipe from KetoDietApp is excellent. It uses macadamia nuts instead of chickpeas, giving hummus a unique spin.

In relation to this, Avocados are rich in monounsaturated fats but low in net carbs. According to a survey of 17,000 adults, those who ate avocados had a statistically significant lower body weight.

The survey also showed the following:

  • Lower body mass index (BMI) and waist circumference
  • Higher high-density lipoprotein (HDL)
  • 50% fewer chances of producing metabolic syndrome.

In another survey, adults who eat Avocados have less chance of gaining weight.

Here’s the thing: The secret to creating an avocado keto dip that’s different from guacamole is in the mayo. The Spruce Eats has a recipe that ends in a delicious spread that’s sure to please. 

Artichoke Hummus

Artichoke hummus is also a fun alternative, although this one will taste slightly closer to a dip than “hummus.”

You can trade the olive oil for Greek yogurt to decrease the fat load if you want as well. If you prefer spinach artichoke dip, then this is the way to go.

All parts of artichokes have been used for their medicinal attributes for centuries. Not only are artichokes known to strengthen the liver and gallbladder, but researchers are examining artichokes as promoters of cardiovascular health.

A recent study shows that an artichoke leaf extract helps decrease the symptoms of non-alcoholic fatty liver disease. It is a chronic liver condition common in obese people and is often the result of metabolic syndrome.

Made with artichoke hearts, mayo, and parmesan cheese, this keto spread is awesome! Adding low-carb spinach can make this Artichoke hummus one of your all-time favorite keto-friendly recipes. 

Zucchini Hummus

This is the lowest fat alternative here. Since zucchini is already filled with water, you don’t need any oil to help achieve a texture similar to hummus.

Moreover, it is lighter than a traditional hummus, making it an excellent choice for guilt-free snacking.

Use this cool zucchini hummus recipe from DetoxInista to get inspired. And remember that you can always make hummus your own with different flavorings and toppings!

Almond Hummus

This is a bit left of center, but the concept of using leftover almond pulp from homemade almond milk is a great idea.

After you obtain all the pulp, just throw all of it in the blender along with the usual hummus ingredients like tahini, lemon, and garlic.

For more inspiration, you can check out DetoxInista’s Almond Hummus recipe!

Tips for Making a Keto-Friendly Hummus 

Just because you are following a Keto diet does not mean you can no longer enjoy your favorite hummus. The recipes listed above proved that.

Hence, there is a way to reach that craving without falling off the Ketosis wagon. All you need to do is replace the chickpeas with Keto-friendly options.

Moreover, homemade and Keto-friendly hummus is so easy to make. Hence, you can make them in large volume, allowing you to snack on them for weeks.

Doing them from scratch is also a great way to keep your macro ratios optimal. This means that you know what’s in your hummus, and you can ensure that everything is Keto-friendly.

For instance, you can drizzle a tablespoon of MCT Oil over your Keto-hummus. It is an excellent fat source and allows you to burn fat as fuel fast. It also allows you to feel saturated longer.

The Bottom Line

Generally, Hummus is not Keto-friendly since its main ingredient is chickpeas, a carb-laden pulse. However, you can make it low-carb using a Keto-friendly substitute. 

Avocado, Cauliflower, and artichoke are the best choices. Try serving it with low-carb vegetables, such as celery, tomatoes, and cucumbers for a perfect Keto appetizer or snack.