Is Hummus Keto: Everything You Need To Know

You must be a little more selective about what food you eat while on the ketogenic diet than on other diets. While hummus is a popular and delicious side dish for meals and snacks, it is made with garbanzo beans, which are restricted on the keto diet. Hummus’ carbohydrate level might potentially be a source of worry.

The good news is that hummus can be keto-friendly if you can find suitable replacements for the dip or the carbs used for dipping. Continue reading to discover its history, health benefits, and how keto dieters can locate options that suit them while staying in ketosis.

Hummus Ingredients

Hummus is a thick paste or spread produced from the following ingredients:

  • Chickpeas, ground (garbanzo beans)
  • Sesame seeds
  • Olive oil is 
  • Lemon
  • Garlic

It comes from the Middle East and is frequently served with pita bread or crackers. It’s a healthier alternative to ranch or mayonnaise for dipping meats and vegetables, and it may be used on sandwiches as well.

The origins of hummus can be traced back to Egypt in the 13th century. There have been discussions about whether it came from the Middle East, Greece, Israel, or even India, with all four countries vying for credit.

Hummus is often considered healthy on a “typical diet” (i.e. non-keto) because it is strong in fibre, antioxidants, and protein.

It is a good source of plant-based protein, making it a good choice for vegetarians and vegans who require protein from non-animal sources. Hummus also has a few important nutrients that have been shown to alleviate inflammation, including virgin olive oil and sesame seeds.

Despite the fact that hummus contains oils that make it appear unhealthy, it has long been thought to be a beneficial weight-loss tool.

A sample of hummus consumers showed lower obesity, BMI, and weight circumference risks than non-consumers in one study. There was also a decreased chance of glucose levels rapidly rising.

Finally, because of the fibre and protein in hummus, it has been shown to aid with satiety and metabolism.

Hummus can also be beneficial for persons who suffer from food allergies or intolerances. Hummus is gluten-free, dairy-free, and nut-free by nature, making it ideal for people with celiac disease, nut allergies, or lactose intolerance.

Those who suffer from inflammatory bowel disease (IBD) should stay away from it because it can cause hypersensitivity.

Can you eat hummus on the keto diet?

For people on a keto diet, the carbohydrate level of hummus may be an issue. Some kinds contain up to 40 grammes of carbs per serving.

As you may be aware, when on the keto diet, it is recommended that you consume less than 50 grammes of carbs per day. Even though a hummus label states that it has little carbohydrates, it’s easy to lose track of portion size and consume more carbs than necessary.

Additionally, keto dieters should avoid the bread or crackers that come with hummus.

If you take some measures, you can eat hummus on the keto diet. These measures include:

  • If you’re in the grocery store and see hummus you like, the first thing you should do is check the carbohydrate amount.
  • Instead of using bread or pita for dipping, use veggies. It’s a better-for-you, keto-friendly choice that’ll give you more nutrients.
  • You can create keto-friendly hummus from scratch (or look for them in stores). 

Keto-Friendly Hummus Varieties

  • Cauliflower Hummus

Cauliflower can be used instead of chickpeas. Cauliflower hummus is low-carb, dairy-free, gluten-free, and nut-free, making it ideal for vegan and vegetarian diets. It needs to be baked and smothered in cumin and tahini (the sesame seed paste used in normal hummus).

After baking, puree the cauliflower until it’s lumpy and season with crushed garlic, paprika, salt, and other ingredients. Serve it in a bowl with a drizzle of olive oil and a pinch of coriander.

  • Avocado Hummus

Avocados are a wonderful source of healthy fats for keto, therefore it stands to reason that they may be used as a chickpea replacement. Cooking avocado hummus does not take long.

Simply combine the avocado ‘meat’ with the ingredients in a blender. Taste them and keep them chilled until you’re ready to eat. Cucumber or veggie chips can be substituted for chips.

  • Almond Hummus

Toss portioned raw almonds into a high-powered blender with the appropriate ingredients, just like the avocado hummus. Blend it for 2-3 minutes till it’s completely smooth. Chill it until you’re ready to eat.

Making the hummuses listed above is simple and takes little time. However, store-bought alternatives are also accessible.

Many of them are also suitable for vegetarians and vegans. Make sure the dippers you’re using are low-carb or vegetable-based.

Are chickpeas good for you?

Hummus is made from ingredients that provide a variety of health advantages. Chickpeas, for example, are high in good dietary fibre, which can aid in the growth of helpful intestinal bacteria.

This was demonstrated in a three-week trial that followed 12 healthy adults who ate 200 grammes of chickpeas per day or raffinose fibre from chickpeas.

The findings revealed an increase in good bacteria and a decrease in bad bacteria in the intestines, indicating that they can help with digestion.

Because some of the fibre in chickpeas is converted by the intestines into a short-chain fatty acid called butyrate, it has this effect. Butyrate is known to nourish and protect intestinal cells, as well as having other health benefits such as lowering the risk of colon cancer. 

Furthermore, research has shown that consuming chickpeas lowers “bad” LDL cholesterol, which protects heart health.

Over the course of five weeks, 45 adults were given the option of adding chickpeas or wheat to their diet. People who ate chickpeas had 4.6 percent lower LDL cholesterol than those who ate wheat, according to the findings.


Hummus is a Middle Eastern spread or dip that has been around for generations. Pureed chickpeas, garlic, olive oil, and tahini make up this dish. It is not strictly ketogenic, despite being a popular and delectable side dish, dip, or spread.

This is due to the fact that chickpeas are legumes, and most rigorous keto dieters avoid all legumes due to their high carb content.