Hummus And Keto: A Match Made In Heaven?

Hummus is a nutritious snack and a worldwide favourite. But is it keto-friendly? The answer is yes and no. While most people on keto aim to keep their daily total carb intake below 50 grams, hummus—which is usually made from chickpeas, olive oil, tahini, and lemon juice—contains a fair amount of carbohydrates. However, it can be enjoyed in small amounts as part of a keto diet, and there are also keto-friendly alternatives and recipes available.

Hummus is high in carbohydrates due to its chickpea content

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. While olive oil, tahini, and lemon juice are keto-friendly, chickpeas are high in carbohydrates. A 1/2 cup (90-gram) serving of cooked chickpeas contains 20 grams of total carbs and 13 grams of net carbs. When made into hummus, the number of carbohydrates increases even more. According to the Department of Agriculture, one cup of garbanzo beans (chickpeas) contains 45 grams of carbohydrates, and when made into hummus, this number increases to 49.5 grams.

The keto diet is a very low-carbohydrate diet, typically restricting daily carbohydrate intake to 5% to 10% of total calories, or around 25-50 grams of net carbs. As such, the high carbohydrate content of hummus, derived primarily from chickpeas, can be a concern for those following a keto diet. Even a small serving of hummus can quickly deplete a significant portion of the daily carb allowance on a keto diet.

However, it is important to note that hummus can still be included in a keto diet in small amounts. A two-tablespoon serving of plain hummus contains around 4-6 grams of total carbs and 3-4 grams of net carbs. This amount can be enjoyed as part of a keto diet, but it may not be very satisfying as a snack. Additionally, it is crucial to carefully plan the rest of your meals to ensure that your overall carb intake remains within the keto guidelines.

If you are a hummus lover but want to stick to a keto diet, there are some alternatives you can consider. You can find or make keto-friendly hummus by replacing chickpeas with low-carb ingredients like cauliflower or avocado. These alternatives can provide a similar flavor and texture while significantly reducing the carbohydrate content.

Keto-friendly hummus alternatives

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. The chickpeas are a source of carbohydrates, which are limited to 5% to 10% of your daily calories on a keto diet. Therefore, hummus is not considered keto-friendly. However, there are several keto-friendly alternatives that you can enjoy without sacrificing taste and texture. Here are some suggestions:

• Cauliflower Hummus: One popular alternative is to use cauliflower instead of chickpeas. Cauliflower has a much lower carb content, and when prepared correctly, it can result in a smooth, thick, and creamy hummus that tastes just like the classic version. You can steam, microwave, or roast the cauliflower florets before blending them with the other ingredients.
• Lupini Bean Hummus: Lupini beans are legumes that closely resemble chickpeas in taste and appearance. They are high in fiber and low in net carbs, making them an excellent substitute. Lupini bean hummus can be paired with your favorite crackers, chips, bread, or vegetables.
• Black Soybean Hummus: Black soybeans are extremely high in fiber, helping to keep the net carb count on the lower side. This option provides only 2 grams of net carbs per 3-tablespoon (30-gram) serving.
• Baba Ganoush: This Mediterranean spread and dip is made from eggplant rather than chickpeas, resulting in a similar taste and texture with fewer carbs. A 3-tablespoon (45-gram) serving of baba ganoush typically contains about 3 grams of net carbs.
• Paté: Paté is a smooth spread made from cooked chicken, beef, or duck liver. It's high in fat and typically contains only trace amounts of carbohydrates. A 2-tablespoon (30-gram) serving of chicken liver pâté, for example, has no carbs. However, it can be expensive to buy and time-consuming to make.
• Tahini: Tahini is a sesame paste with a creamy and nutty flavor. It is often added to hummus, but it can also be enjoyed on its own as a dip or spread. A 1-tablespoon serving of tahini provides 3 grams of carbohydrates, 2 grams of fiber, 8 grams of fat, and 3 grams of protein.
• Chimichurri: Chimichurri is a parsley-based sauce or dressing made with olive oil, garlic, white vinegar, and spicy peppers. It adds a ton of flavor and healthy fats to your meals. A 2-tablespoon serving typically contains 1.3 grams of carbohydrates, 0.5 grams of fiber, and 5 grams of fat.
• Almond or Nut Butter: Nut butters add flavor and creaminess to dishes. They can be added to dressings, served with crunchy vegetables, or used as a marinade for meat or tofu. A 1-tablespoon serving of almond butter contains approximately 3.5 grams of protein, 9 grams of fat, 3 grams of carbohydrates, and 1.5 grams of fiber.

Tahini is keto-friendly

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. Chickpeas are a source of carbohydrates, and a keto diet typically restricts daily carbohydrate intake to 5% to 10% of total calories.

However, tahini, a sesame-based product, is keto-friendly and can be used as a hummus alternative. Tahini is a paste made from sesame seeds and oil, with a rich and nutty flavor. It is a staple in Mediterranean, Middle Eastern, and North African cuisines and is naturally gluten-free.

Tahini is high in calcium and fat, making it a suitable substitute for hummus when following a keto diet. It contains three grams of carbohydrates, two grams of fiber, eight grams of fat, and three grams of protein per tablespoon serving.

You can enjoy tahini as a dip with keto-friendly vegetables like cucumbers, celery, radishes, or pepper strips. It can also be used as a sauce for chicken, fish, or tofu, adding a creamy texture and nutty flavor to your meals.

In addition to its versatility in recipes, tahini offers several health benefits. It is a good source of essential vitamins and minerals, high in amino acids, and supports the regulation of blood pressure and cholesterol.

So, while hummus in large quantities may not be ideal for a keto diet due to its chickpea content, tahini provides a delicious and keto-friendly alternative that can be incorporated into your meals in various ways.

Hummus can be part of a keto diet in small amounts

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. While the keto diet is very low-carb, the chickpeas in hummus are a source of carbohydrates. A 1/2 cup (90-gram) serving of cooked chickpeas contains 20 grams of total carbs and 13 grams of net carbs. However, hummus can be part of a keto diet in small amounts.

A 2-tablespoon (30-gram) serving of plain hummus contains 6 grams of total carbs and 4-5 grams of net carbs. This is a relatively small amount, so it may not be very satisfying as a snack. However, you can include a few tablespoons of hummus in your keto diet without interfering with ketosis.

If you are concerned about the carb content of hummus, you can make your own low-carb version at home. One option is to replace the chickpeas with cauliflower, which will significantly reduce the carb count. You can also try other keto-friendly dips and spreads, such as baba ganoush, paté, or black soybean hummus, which are much lower in carbs.

Low-carb vegetables to dip into hummus

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. While it is a nutritious snack, it is not keto-friendly due to the chickpeas, which are high in carbohydrates. However, hummus can be enjoyed in small amounts or as a garnish rather than a dip.

If you are looking for low-carb vegetables to dip into hummus while on a keto diet, here are some options:

• Celery: Celery is extremely low in digestible carbs, with only 3 grams of carbs per cup, 2 grams of which are fiber.
• Cucumbers: Cucumbers are low in carbs and refreshing. One cup of chopped cucumber contains 4 grams of carbs, with less than 1 gram of fiber.
• Bell Peppers: Also known as sweet peppers or capsicums, bell peppers are incredibly nutritious. They contain antioxidants that may help reduce cancer risk and protect against oxidative damage. A cup of chopped red pepper has 9 grams of carbs, 3 grams of which are fiber.
• Broccoli: Broccoli is a cruciferous vegetable that may help decrease insulin resistance and protect against certain types of cancer. One cup of raw broccoli contains 6 grams of carbs, 2 grams of which are fiber.
• Cauliflower: Cauliflower has a mild taste and is often used as a substitute for higher-carb foods. It is rich in vitamin K and provides 57% of the daily value for vitamin C. One cup of raw cauliflower contains 5 grams of carbs, with 2 grams of fiber.
• Zucchini: Zucchini is a popular summer squash that is low in carbs. One cup of raw zucchini contains 4 grams of carbs, with 1 gram of fiber. It is also a good source of vitamin C, providing 25% of the daily value.
• Green Beans: Green beans are members of the legume family but have significantly fewer carbs than most legumes. They are a good source of carotenoids, which are associated with improved brain function. A one-cup serving of cooked green beans contains 10 grams of carbs, 4 grams of which are fiber.
• Asparagus: Asparagus is a delicious and nutritious spring vegetable. One cup of cooked asparagus contains 7 grams of carbs, with 4 grams of fiber. It is also a good source of vitamins A, C, and K.

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