Madeleine Hull
The keto diet is a low-carbohydrate method of eating, which can be challenging for those who enjoy dips and spreads. Hummus, a popular dip, is usually made from chickpeas, olive oil, tahini, and lemon juice. The chickpeas in traditional hummus are high in carbohydrates, which can be an issue for those on the keto diet. However, it is possible to include small amounts of hummus in a keto diet with careful planning, and there are also keto-friendly hummus alternatives available.
| Characteristics | Values |
|---|---|
| Can you eat hummus on a keto diet? | Yes, but in small amounts. |
| Carbohydrates in hummus | High |
| Recommended keto-friendly alternatives | Guacamole, chimichurri, baba ganoush, black soybean hummus, roast eggplant dip, keto hummus made with cauliflower or avocado instead of chickpeas |
| Recommended keto-friendly foods to dip in hummus | Celery, raw broccoli, raw cauliflower, cucumber slices, zucchini slices, keto crackers |
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What You'll Learn
- Hummus is high in carbs, so it's best to eat it in moderation on a keto diet
- Keto-friendly hummus alternatives include cauliflower, avocado, edamame, and black soybean hummus
- If you eat hummus on keto, be mindful of your carb intake for the rest of the day
- Hummus can be used as a garnish rather than a dip to manage portion size
- Tahini, a sesame-based product, is keto-friendly and an ingredient in hummus
Hummus is high in carbs, so it's best to eat it in moderation on a keto diet
Hummus is a popular dip made from chickpeas, olive oil, tahini, and lemon juice. While hummus can be included in a keto diet, it is important to remember that it is high in carbohydrates.
The keto diet is a low-carbohydrate, high-fat diet. People on a keto diet typically aim to eat less than 50 grams of carbohydrates per day, with a net carb intake of less than 25 grams. Net carbs are calculated by subtracting the amount of fibre from the total carbohydrate content.
A 1-cup serving of hummus contains about 40 grams of carbohydrates, which is a significant portion of the daily carb allowance for keto dieters. Therefore, it is recommended to eat hummus in moderation while on the keto diet. A serving size of 2 to 4 tablespoons (30 to 60 grams) of hummus provides 4 to 8 grams of net carbs. This smaller amount can be a useful guide to ensure you do not exceed your daily carb limit.
To stay within the keto diet's carb restrictions, it is advisable to carefully plan your meals and choose keto-friendly alternatives. You can also try keto hummus recipes that replace chickpeas with cauliflower or avocado to reduce the carb content.
Additionally, when eating hummus with dips, opt for non-starchy vegetables like celery, raw broccoli, or cauliflower instead of crackers or pita bread, which are typically high in carbs. You can also use hummus as a garnish on salads or sandwiches to manage your portion size effectively.
In summary, hummus can be included in a keto diet, but due to its high carbohydrate content, it should be consumed in moderation and paired with low-carb options to ensure you stay within the keto diet's guidelines.
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Keto-friendly hummus alternatives include cauliflower, avocado, edamame, and black soybean hummus
Hummus is usually made with chickpeas, olive oil, tahini, and lemon juice. Of these ingredients, chickpeas are the main source of concern for keto dieters, as they are high in carbohydrates. However, there are several keto-friendly alternatives to traditional hummus that use other ingredients as a base. These include cauliflower, avocado, edamame, and black soybean hummus.
Cauliflower hummus is a popular keto-friendly alternative to traditional hummus. It is made by roasting cauliflower florets with olive oil, and then blending them with lemon juice, water, olive oil, tahini, garlic, sea salt, cumin, and paprika. The resulting dip is low-carb, keto, paleo, vegan, dairy-free, and gluten-free. It can be served with keto naan bread, cheese crisps, or raw vegetables such as cucumber slices or zucchini chips.
Avocado hummus is another keto-friendly option. This recipe blends avocado with lemon juice, olive oil, and water to create a creamy dip with a bright citrus edge. It can be used as a spread or dip for vegetables, and also works well on sandwiches or wraps.
Edamame beans are significantly lower in carbohydrates than chickpeas, making edamame hummus a good keto alternative.
Black soybean hummus is another low-carb option, as black soybeans are very low in carbohydrates. This hummus can be served with low-carb crackers or as a dip with vegetables.
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If you eat hummus on keto, be mindful of your carb intake for the rest of the day
Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. Of these four, chickpeas are the main source of concern for keto dieters. While most keto diets aim to keep daily total carb intake below 50 grams, a 1/2 cup (90 grams) 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. Thus, hummus is incredibly high in carbs, and it is recommended that keto dieters avoid it.
However, if you eat hummus on keto, you can still do so in very small amounts to prevent getting kicked out of ketosis. A serving size of 2–4 tablespoons (30–60 grams) of hummus provides 4–8 grams of net carbs. You can also try keto hummus, which replaces chickpeas with cauliflower or avocado, to keep the carbohydrates lower.
There are also keto-friendly dips and spreads that you can opt for, such as baba ganoush, pate, black soybean hummus, guacamole, chimichurri, or roast eggplant dip.
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Hummus can be used as a garnish rather than a dip to manage portion size
Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. Of these four, chickpeas are the main concern for keto dieters. While most keto diets aim to keep daily total carb intake below 50 grams, chickpeas are packed with carbs. A 1-cup serving of hummus contains 40.4 grams of carbohydrates, making it incredibly high in carbs and usually off the menu for keto dieters.
However, hummus can be consumed in small amounts on a keto diet. A serving size of 2–4 tablespoons (30–60 grams) provides 4–8 grams of net carbs. It's important to carefully plan the rest of your diet to ensure your carb count remains low enough to stay in ketosis.
To make hummus a more viable option on a keto diet, consider using it as a garnish rather than a dip. Adding a small amount of hummus to a salad or soup can provide a flavorful, creamy twist, and it can also be used as a low-calorie swap for mayonnaise in sandwiches or wraps. Using hummus as a garnish makes it easier to manage your portion size and prevent overindulging.
There are also keto-friendly hummus alternatives that use cauliflower or avocado instead of chickpeas, significantly reducing the carbohydrate content. These alternatives can be paired with non-starchy vegetables like celery, raw broccoli, or raw cauliflower.
In conclusion, while traditional hummus is high in carbs and should be limited on a keto diet, it can be enjoyed in small amounts or as a garnish. Additionally, keto-friendly alternatives made with low-carb ingredients can be a satisfying option for those craving hummus while adhering to a keto diet.
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Tahini, a sesame-based product, is keto-friendly and an ingredient in hummus
Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. Of these four ingredients, the only one that is a cause for concern for keto dieters is the chickpeas. However, tahini, a sesame-based product, is keto-friendly and can be used in a variety of keto-friendly recipes. It is a creamy paste made from ground hulled sesame seeds and is a staple in many Mediterranean and Middle Eastern cuisines.
Tahini is a keto-friendly food with a low-carb profile and a rich nutritional composition. It contains only 1.78 grams of net carbs per tablespoon, which is well within the limits of a strict keto diet. It is also high in calcium and fat, making it a suitable addition to a keto diet plan.
When incorporating tahini into your keto meal plan, you can use it as a salad dressing or a dip for vegetables. You can also mix it with garlic, lemon juice, and herbs to create a flavorful sauce for grilled meats. Additionally, tahini can be used as a base for low-carb hummus.
While tahini is keto-friendly, it is important to monitor portion sizes and total daily carb intake due to its relatively high-fat content. This will ensure that you stay within the guidelines of the keto diet and maintain the desired metabolic state of ketosis.
In conclusion, tahini, a sesame-based product, is keto-friendly and can be enjoyed in various ways as part of a keto diet. Its versatility, low-carb nature, and nutritional benefits make it a valuable ingredient for those following a ketogenic dietary regimen.
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Frequently asked questions
Yes, but only in small amounts. Hummus is high in carbohydrates, which are limited on a keto diet.
A serving of 2–4 tablespoons (30–60 grams) of hummus will provide 4–8 grams of net carbs. A half-cup serving of hummus contains 20.2 grams of carbohydrates.
Keto hummus alternatives include baba ganoush, pâté, black soybean hummus, guacamole, chimichurri, and roast eggplant dip.
Keto-friendly dipping options include celery, raw broccoli, raw cauliflower, and cucumber.
Yes, there are keto hummus recipes that replace chickpeas with cauliflower or avocado.
