Dante Carrillo
Hummus is a popular snack, but it's not keto-friendly due to the chickpeas it's usually made with. Chickpeas are high in carbohydrates, with 32.4g net carbs per cup, which is a no-go for keto dieters aiming for less than 50g of carbs per day. However, there are ways to make hummus keto-friendly by substituting chickpeas with low-carb ingredients like cauliflower, avocado, or zucchini. Keto hummus can be served with keto-friendly vegetables like celery, radishes, raw broccoli, and cauliflower, or keto crackers and pork rinds.
What to eat with hummus on keto
| Characteristics | Values |
|---|---|
| Carbohydrates | 2g net carbs per serving |
| Ingredients | Cauliflower, tahini, olive oil, garlic, lemon juice, salt, smoked paprika, cumin, water |
| Preparation | Steam, microwave, or roast cauliflower florets until tender |
| Serving suggestions | Keto crackers, cucumber slices, celery, radishes, broccoli, cauliflower, keto almond flour crackers, pork rinds |
| Storage | Refrigerate in an airtight container for up to 2 weeks or freeze for up to 2 months |
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What You'll Learn
Keto-friendly crackers
Crackers are a great food item to add to your keto diet, especially if you're at a party. However, most crackers are too high in carbs for the keto diet, so you'll need to seek out keto-friendly versions.
One keto-friendly cracker recipe uses just two ingredients: almond flour and cheese. You can also add spices and seasonings of your choice to the dough to give it extra flavor. For a more plain cracker, you can replace the cheese with one large egg and one tablespoon of melted coconut oil.
Here's how to make keto-friendly crackers:
- Preheat the oven to 350°F (180°C).
- Line a large baking sheet with parchment paper.
- In a high-speed blender or food processor, add your almond flour, shredded cheese, and salt, and blend well until a dough remains.
- Roll out the dough to your desired thickness, keeping in mind that the thinner the dough, the crispier the crackers will be.
- Use a pizza cutter to cut the dough into cracker shapes.
- Place the crackers onto the lined baking sheet and bake for 10 minutes before flipping and cooking for a further 5 minutes.
- Remove from the oven and let cool completely. The crackers will continue to crisp up as they cool.
- Store the crackers in an airtight container at room temperature. They will remain fresh for at least 3 days but can also be refrigerated or frozen to keep them longer.
If you own an air fryer, you can bake the crackers at 400°F (200°C) for 7-8 minutes, flipping them halfway through. You can also reheat soft crackers in the oven or toaster oven to crisp them up again.
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Veggies like celery, radishes, and broccoli
While hummus is usually made with chickpeas, which are high in carbohydrates, it is still possible to eat small amounts of it on a keto diet with careful planning. For example, a 2-tablespoon serving of the Sabra brand hummus contains only 2g of net carbs.
If you are looking for keto-friendly foods to dip into your hummus, celery is a popular choice. It is addictive, according to one source, and its fresh and crisp texture makes it ideal for dipping. Raw broccoli is another good option. However, one source suggests that the flavour of broccoli may compete with the hummus. If you are looking for something more neutral-tasting, you might prefer celery or iceberg lettuce. Radishes are another keto-friendly vegetable that you can eat with hummus.
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Keto hummus made with cauliflower
Hummus is a popular snack, but chickpeas are high in carbs, so it is not keto-friendly. However, you can make keto hummus by substituting the chickpeas with cauliflower. This recipe is low carb, keto, paleo, vegan, dairy-free, and gluten-free. It is also full of flavour and has a similar taste and texture to traditional hummus.
To make keto hummus, you will need the following ingredients:
- Cauliflower florets
- Tahini (seed butter made from sesame seeds)
- Extra virgin olive oil
- Garlic
- Lemon juice
- Salt
- Smoked paprika
- Cumin
- Water
First, steam or roast the cauliflower florets until tender. You can also microwave them if you prefer. If you want to roast the cauliflower, preheat the oven to 200C/400F and line a baking dish with parchment paper. Toss the cauliflower florets with oil, salt, and pepper, and roast for 20-22 minutes until golden brown.
Next, combine the tahini and olive oil in a high-speed blender or food processor and blend until smooth. Add the remaining ingredients, including the cooked cauliflower, and blend until just combined. Taste the hummus and add more salt if needed. For a smoother hummus, continue blending or add extra water.
You can serve keto hummus immediately or store it in an airtight container in the refrigerator for up to 2 weeks. It can also be frozen for up to 2 months.
Keto hummus can be enjoyed with keto-friendly crackers, cucumber slices, celery, raw broccoli, or raw cauliflower. You can also use it as a garnish on other foods or as a dip for veggies like zucchini chips or baked cheese crisps.
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Avocado hummus
To make avocado hummus, you will need a blender or food processor. The ingredients required are avocado, olive oil, lemon juice, water, and salt. Additionally, you can add jalapeños for extra flavour and colour. Simply cut the avocado in half, remove the pit, and spoon out the flesh. Put all the ingredients into the blender or food processor and mix until you reach your desired consistency. If you prefer a looser texture, you can add more oil, lemon juice, or water.
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Almond flour crackers
Ingredients:
- Almond flour
- Shredded cheese or egg
- Salt
- Water
- Optional: You can add toppings such as Everything but the Bagel seasoning, sesame seeds, or red pepper flakes.
Instructions:
Preheat your oven to 350°F (or 180°C). Line a large baking sheet with parchment paper. In a food processor or high-speed blender, combine the almond flour, shredded cheese (or egg), and salt. Blend until a dough forms. If the dough is too dry or crumbly, add a tablespoon of water.
Place the dough onto a sheet of parchment paper and cover it with another sheet. Use a rolling pin to roll out the dough until it is thin and flat, about 1/8-inch thick. The thinner the dough, the crispier the crackers will be. Remove the top parchment sheet and cut the dough into squares using a pizza cutter.
Transfer the crackers onto the lined baking sheet, spacing them evenly apart. Bake for 12-15 minutes, flipping the crackers halfway through. For cheese-less crackers, bake for about 20 minutes until browned. Once done, remove from the oven and let them cool completely before serving.
These crackers are a perfect keto-friendly alternative to traditional crackers, providing a wonderfully nutty flavor. Enjoy them with your favorite hummus or other keto dips!
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Frequently asked questions
Yes, but in small amounts. Traditional hummus is made with chickpeas, which are high in carbs. A 2-tablespoon serving has about 6 grams of carbs.
You can make keto hummus by substituting chickpeas with low-carb ingredients like cauliflower, avocado, or zucchini.
Keto-friendly dipping options include celery, raw broccoli, cauliflower, cucumber slices, keto crackers, and pork rinds.
Other keto-friendly dips include baba ganoush, pate, keto buffalo chicken dip, keto fruit dip, and keto spinach artichoke dip.
To make keto hummus, combine tahini and olive oil and blend until smooth. Add steamed or roasted cauliflower, garlic, lemon juice, salt, smoked paprika, cumin, and water, and blend until combined.
