Can You Eat Hummus While on Keto Diet?

Hummus is a delicious spread or dip that you cannot resist. However, there have been some people who claim that it is not recommended if you are planning to undergo keto.


If you have been undergoing several types of diet before, then you must have heard of hummus. It is a popular dip that has plant-based protein, fiber, vitamins, and antioxidants. You can buy it in grocery stores if you want to buy it raw. But, is hummus on keto okay?

The most popular way that you can find hummus is on pita sandwiches. It is used as a dip for the vegetables and bread or you can use it as a spread. Those from the Middle East are the ones who usually eat this. If you are not familiar with it, hummus is made from chickpeas, olive oil, spices, garlic, tahini, and lemon. Among all the ingredients, chickpeas are the most important ones.

Chickpeas are legumes, which are legumes. Unfortunately, legumes are high in carbohydrates, which makes them a big no-no in the keto diet. Will this prohibit you from eating hummus or not? Find out.

About Hummus

As mentioned earlier, hummus is a spread or spread usually used by those from the Middle East. You now know that chickpeas are very crucial in making hummus which is why you need to further understand what this seed is.

Chickpeas are edible seeds that come from the legume family. It is a popular seed that is creamy and smooth, making it an ideal ingredient in making spreads. Some even prefer it as a dip to their favorite vegetables or bread.

Other than being tasty, hummus is rich in fiber, potassium, iron, folate, magnesium, polyunsaturated fatty acids, and tons of vitamins. This is why you may find it as one of the many recommended food by your doctor or dietician.

Hummus can also regulate your insulin levels as well as maintain your glucose levels. Some research also said that it is good in treating cardiovascular diseases. Eating hummus can also give you some dietary compounds such as carotenoids, phytic acid, sterols, and tannins.

With this, you might be thinking that you need to eat it to maximize its benefits. Do not worry, though, there is a way for you to make this delicious dish, just make sure that you have all the ingredients that you need. Simply mix lemon juice, spices, olive oil, and tahini with mashed chickpeas.

If you fail to complete all the ingredients, you can buy a made hummus from the grocery store. However, keep in mind that if you buy from the grocery store, there is a tendency that the food that you bought does not have the natural ingredients. You may find black bean dip or other ingredients for preservation.

How to make hummus?

In the previous section, you were provided a glimpse of how to make hummus. Here, you will know and eventually learn how to make it. So the first step was to gather all the ingredients needed. Then, the next thing that you should do is to soak the chickpeas in water. Be sure that it stays that way overnight.

Take note that the best way to cook chickpeas is by boiling them. This way, the ingredients will be soft and easy to digest. If you do not have the time and patience to soak, boil, and rinse the chickpeas, you can just buy canned ones.

Once the chickpeas are combined with the other ingredients, you can add more olive oil to achieve a smoother and thinner dip. Adding lemon can make the dip sweeter if you prefer it that way.

What you will certainly like about this is that you can add vegetables to the said dip. You can even add sesame seeds, garlic, or oil. Just show your creativity, and you might discover a new dish.

Is It Keto-Friendly?

Now that you know what you can get from hummus and how to make it, it is now time to answer the most important question: can you eat it even when you are undergoing a keto diet? The answer is no. Even though the dish has tons of healthy compounds, it is still not ideal for weight loss.

One reason is that chickpeas are high in carbohydrates and starch. And as someone undergoing a strict diet, you should know that you need to avoid carbs as much as possible or make a way to lessen them. Since chickpeas will not help in that way, then you should avoid them during your weight loss journey.

There are still tons of food that you can eat. There are low-carb vegetables that you can add to your meals that are healthy and delicious. You can even find some dishes that can provide you with the same nutrients and minerals.

Another reason that you might have second thoughts on this spread is that it is hard to digest. You do not want to undergo digestive problems so it is best that you just avoid it.

On the contrary, there is a special way that you can do to make your hummus keto-friendly. Instead of chickpeas, you can use cauliflower. The good thing is that cauliflower blends well with tahini, so you will not tell the difference.

Doing this will let you eat hummus as many as you can, but you will not get the same nutrients. After all, cauliflower and chickpeas are different from each other. You are just using cauliflower because it is good for your diet. Another alternative that you can try is avocado. This is because the fruit is creamy, rich, and smooth, perfect for dips and spreads.


All in all, hummus is a delicious spread or dip worth trying. Aside from its incredible taste, you can enjoy the nutrients that it can give your body. The only problem is that you cannot eat it when you are on a diet as the main ingredient of hummus, which is rich in carbs and starch, is not keto-friendly. And even if there can be alternatives that you can do like avocado and cauliflower, it will still not be the same.

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