Milly Gaines
Hummus is a popular snack, but can you eat it on the keto diet? The answer is yes, but with some important caveats. The main ingredients of hummus are chickpeas, olive oil, tahini, and lemon juice. Of these, chickpeas are the main source of concern for keto dieters as they are high in carbohydrates. A 1-cup serving of hummus contains about 40 grams of carbohydrates, which is a significant portion of the daily carb allotment for keto dieters. However, small amounts of hummus (around 2-4 tablespoons) can be consumed while on the keto diet, as long as the other foods eaten that day are carefully considered to keep net carb intake below 25 grams. Keto-friendly alternatives to hummus, such as baba ganoush or black soybean hummus, may be a better option for those on the keto diet.
| Characteristics | Values |
|---|---|
| Can I eat hummus on a keto diet? | Yes, but in small amounts. |
| Carbohydrates in hummus | 2-4 tablespoons (30-60 grams) of hummus provide 4-8 grams of net carbs. A 1-cup serving of hummus contains 40.4 grams of carbohydrates. |
| Keto-friendly hummus alternatives | Avocado hummus, cauliflower hummus, black soybean hummus, baba ganoush, guacamole, chimichurri, and roasted eggplant dip. |
| Other keto-friendly dips and spreads | Pate, baba ganoush, and black soybean hummus. |
| Keto-friendly foods to eat with hummus | Pork rinds, cheese slices, cucumber slices, celery sticks, zucchini slices, and non-starchy vegetables. |
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What You'll Learn
Hummus is not keto-friendly due to its chickpea content
Hummus is a popular snack, but it is not keto-friendly due to its chickpea content. Chickpeas are the main ingredient in hummus, and they are a significant source of carbohydrates. While hummus can be included in a keto diet in small amounts, it is important to monitor portion sizes carefully to stay within the daily carb allotment for keto. A 1/2 cup (90-gram) serving of cooked chickpeas contains 20 grams of total carbs and 13 grams of net carbs. A 1-cup serving of hummus contains 40.4 grams of carbohydrates, which is a large proportion of the recommended daily carb intake for keto.
To stay within the keto diet guidelines, it is recommended to limit hummus consumption to 2–4 tablespoons (30–60 grams), which provides 4–8 grams of net carbs. It is also suggested to use hummus as a garnish rather than a dip to control portion size. For example, hummus can be added to salads or soups, or used as a spread in sandwiches or wraps. When used as a dip, keto-friendly dipping options include celery, raw broccoli, and raw cauliflower.
There are also keto hummus alternatives available that replace chickpeas with low-carb ingredients such as cauliflower or avocado. These alternatives offer a similar flavor and texture to traditional hummus while being lower in carbohydrates. Some people even prefer the taste of cauliflower-based keto hummus over the traditional variety. These keto hummus options can be easily made at home or purchased prepackaged.
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Keto-friendly hummus alternatives are available
Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. Of these four, chickpeas are the main ingredient of concern for keto dieters as they are primarily made of carbohydrates. While it is possible to eat small amounts of hummus on a keto diet, keto-friendly hummus alternatives are available that offer a similar flavor and texture.
One option is to make keto hummus with cauliflower or avocado instead of chickpeas to keep the carbohydrates lower. You can blend avocado or steamed or roasted cauliflower with tahini, olive oil, garlic, and lemon juice to make a keto-friendly hummus. Some recipes suggest adding cumin, smoked paprika, and salt for extra flavor. You can also add water to create a thinner consistency.
Another option is to choose other keto-friendly dips and spreads such as baba ganoush, pate, black soybean hummus, guacamole, chimichurri, or roast eggplant dip. These dips can be paired with non-starchy vegetables like celery, raw broccoli, and raw cauliflower, or keto-friendly crackers and pita breads.
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Hummus can be consumed in small amounts on a keto diet
Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. Of these four ingredients, chickpeas are the main source of carbohydrates and are, therefore, the ingredient of concern for keto dieters.
A 1-cup serving of hummus contains around 40 grams of carbohydrates. However, a smaller serving of 2-4 tablespoons (30-60 grams) will provide only 4-8 grams of net carbs. Thus, hummus can be consumed in small amounts on a keto diet.
To stay within the typical keto daily total carb intake limit of 50 grams, or a net carb intake of 25 grams, it is important to carefully plan your meals when including hummus in your keto diet. You can also try keto-friendly hummus alternatives, such as those made with cauliflower or avocado instead of chickpeas, to keep the carbohydrate content lower.
Some other keto-friendly dips and spreads to consider include baba ganoush, pate, and black soybean hummus. Additionally, when using hummus as a dip, choose low-carb vegetables such as cucumber and celery, rather than carrots or crackers, to stay within your desired carb intake.
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Hummus can be used as a garnish rather than a dip
Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. The chickpeas in hummus are a source of concern for keto dieters because they are primarily made of carbohydrates. A 1-cup serving of hummus contains about 40 grams of carbohydrates, and a half-cup serving of cooked chickpeas contains 13 grams of net carbs.
However, you can still eat hummus in small amounts while on a keto diet. For example, 2-4 tablespoons (30-60 grams) of hummus provide 4-8 grams of net carbs. If you use hummus as a dip, you should carefully consider what you dip into it. You can also use hummus as a garnish, which will allow you to enjoy the flavor without consuming too many carbohydrates. For example, you can spread a thin layer of hummus on keto-friendly crackers or pita bread, or use it as a topping for vegetables.
There are also keto-friendly alternatives to traditional hummus that use cauliflower or avocado instead of chickpeas, which can be paired with non-starchy vegetables like cucumber or celery. You can also make your own keto hummus by substituting low-carb ingredients for the chickpeas. For example, one recipe calls for blending tahini and olive oil, then adding in cooked cauliflower florets, garlic, lemon juice, salt, smoked paprika, and cumin. You can also find pre-made keto hummus, such as the Lantana brand Edamame Hummus, which has only one carb per serving.
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Low-carb vegetables are best for dipping in hummus on a keto diet
Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. Of these four, the only ingredient of concern for keto dieters is the chickpeas. While most people on keto aim to keep their daily total carb intake below 50 grams, chickpeas are primarily made of carbohydrates. A 1/2 cup (90 grams) of cooked chickpeas contains 20 grams of total carbs and 13 grams of net carbs. As such, hummus is not considered keto-friendly. However, it can be consumed in small amounts, and keto dieters can also opt for low-carb variations of hummus.
When it comes to dipping vegetables, it is best to stick to low-carb veggies. Root vegetables typically carry more carbs, so it is best to avoid them. Here are some keto-approved vegetables that are perfect for dipping into hummus:
- Cucumber: With just 2.95 g of carbs per 100 g, cucumbers are a great option for keto dieters. They are also a good source of vitamin K.
- Zucchini: Zucchini is rich in vitamin C and also contains phosphorus and potassium. A 100-gram serving contains only 3.11 grams of carbs.
- Mushrooms: Mushrooms are hearty and packed with potassium. They contain 3.26 grams of carbohydrates per serving.
- Lettuce: Lettuce is a great base for salads and pairs well with other low-carb vegetables. It is rich in beta-carotene and vitamin K and contains only 4.06 grams of carbs per 100 grams.
- Radishes: Radishes are a good source of vitamin C and add a nice crunch to salads. A 100-gram serving contains 3.4 grams of carbs.
- Broccoli: Broccoli is a keto-friendly vegetable that can be enjoyed in various dishes, such as salads or stir-fries.
- Green Beans: Green beans are another low-carb option for keto dieters. They are versatile and can be cooked in a variety of ways.
- Spinach: Spinach is a plant-based source of calcium and iron. It is often used in keto-friendly recipes, such as spinach dips or added to omelets.
- Bell Peppers: Bell peppers are a great addition to any keto meal. They are low in carbs and can be stuffed with other keto-friendly fillings.
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Frequently asked questions
Yes, you can eat hummus on a keto diet, but only in small amounts. Hummus is made from chickpeas, olive oil, tahini, and lemon juice. The chickpeas are the main source of carbs, so it's best to limit yourself to 2-4 tablespoons (30-60 grams), which will give you 4-8 grams of net carbs.
You can make keto hummus by replacing the chickpeas with low-carb alternatives like cauliflower or avocado. You can also add cilantro leaves to your avocado hummus for extra flavor.
Some keto-friendly dips that are similar to hummus include baba ganoush, guacamole, chimichurri, and roasted eggplant dip.
You can eat hummus with keto-friendly crackers, pita breads, or veggies like cucumber, celery, or non-starchy vegetables. You can also eat it with cheese or by itself.
Yes, Lantana brand Edamame Hummus is a keto-friendly option with only one carb per serving.
