Is Hummus Keto Friendly? Here’s All You Need to Know about It

Do you love hummus? We all know that there are many people love this kind of food, especially in United States. Hummus is known as a healthy food. But, there is a question about it. Is hummus keto friendly? If you choose to adopt a ketogenic diet, so you need to get the answer!

What is Hummus

Is hummus keto friendly? First of all, we need to know what hummus is. Hummus also known as hommus or hommos. This is a middle-eastern staple. Hummus is usually served with olive oil, lemon, chickpeas, sun-dried tomatoes, and artichokes. You can also add spices that you like. People know hummus as a kind of healthy food because it’s gluten free and dairy free. It’s also hypoallergenic because it’s nut free.

This food is popular because of its savory flavor and delicious. People love to eat this as a dip. In Mediterranean, hummus is usually added in a sandwich to replace the mayonnaise. It’s also serve alongside bread with every meal. People love to eat this food not only due to its taste but also it’s easy to serve. 

Is Hummus Keto Friendly?

Hummus Keto

Ketogenic diet become popular today. It’s the method to reduce the body weight with high level of fat and low carbohydrate. This kind of diet is recommended because effective to reduce your weight easily and fast. But, for hummus lover out there, they feel confuse if they can eat hummus or not during the ketogenic diet. They often ask is hummus keto friendly or not?

Back to the concept of ketogenic diet, it’s low carbohydrate. We need to reduce the carbohydrate except from the vegetables. So, is hummus keto friendly? The answer is no. It’s not recommended to eat hummus when you adopt a ketogenic diet. You need to restrict your carb consumption from 20g – 50g per day. Hummus is pretty full of carb so it’s not good for ketogenic. 

Nutritional Facts

It has been informed that hummus is not friendly enough for keto. But, it doesn’t mean that hummus is not good for health. You need to know that this food is a good choice for you who wants to have a healthy lifestyle. Here is the nutritional facts about hummus that you need to know.

NutritionAmount
Carbohydrate35,2g
Calories408
Dietary fiber14,8g
Protein19,4g
Thiamin0.4mg
Fat23,6g
Iron6.0mg
Vitamin B60.5g
Calcium93.5g
Magnesium6.0mg
Potassium561mg
Phosphorus433mg
Zinc4.5mg
Sodium932mg
Manganese1,9mg
Copper1,2mg
Selenium6,4mg
Cholesterol0,0mg

For the data above, we all know that hummus is zero cholesterol. That’s why people choose this food as a healthy snack. Hummus also has fiber and calcium in a good amount. It’s good to be consumed every day. 

From the data, hummus has a quite high total amount of carbohydrate and fiber. This is the reason why hummus is not recommended for ketogenic diet. The amount of carbohydrate is too high and can’t help you to lose weight with ketogenic diet. So, is hummus keto friendly? The answer is not. 

The data above is for common hummus with chickpeas. For some people, they choose to get alternative so they can eat hummus although they adopt ketogenic diet. It’s a good idea to make a homemade hummus so you can choose the ingredients and make it low carbohydrate. But, how could it be?

Alternative

It’s not difficult to make a homemade hummus with low carbohydrate. You can choose another ingredients to get a healthy hummus that keto friendly. This could be a good solution for all hummus lover in the world. Now, is hummus keto friendly? The answer could be yes!

Making homemade keto friendly hummus is very easy. You just need to prepare a food processor, blender, and some ingredients that keto friendly. Here are some of the recommended keto friendly hummus recipe you can try:

1. Avocado Hummus

Ketogenic diet is a diet concept with high fat and low carbohydrate. Avocado is one kind of fruit that recommended for ketogenic diet. 

Ingredients:

– 1 large avocado

– 1 cup unsalted macamia nuts

– 2 tbsp tahini paste

– 2 cloves garlic

– 1/2 tsp sea salt

– 2 tbsp evoo (extra virgin olive oil)

– 3 tbsp fresh lime juice

Method:

– Soak the macadamia nuts in a water for 2 hours or overnight.

– Strain the macadamia nuts after soaking.

– Peel and slice the avocado and garlic.

– Place all of the ingredients into a food processor.

– Process it until smooth enough.

– Transfer the avocado hummus into a bowl.

2. Almond Hummus

There are a lot of ingredients to make a keto friendly hummus and almond could be a great choice. Almond will give a great taste to your hummus and it is keto friendly.

Ingredients:

– 1 scant cup wet almond pulp

– 1/2 cup raw tahini

– 2 cloves garlic

– 1/4 cup freshly lemon juice

– 1 tbsp ground cumin

– 1/4 cup water

– 1/2 tsp sea salt

– 1/4 cup evoo (extra virgin olive oil)

Method:

– Put lemon juice, cumin, tahini, garlic, salt, and evoo into a blender. 

– Mix them until smooth.

– Add the almond pulp and pour some water.

– Mix again until very smooth.

– Pour the almond hummus into a bowl and save it in the refrigerator for 2 hours.

3. Zucchini Hummus

If you want to make a low fat hummus, you can try to use zucchini. Zucchini is already packed with water so there is no need to ad evoo in your hummus. 

Ingredients:

– 1 cup zucchini (peeled and diced)

– 3 tbsp fresh lemon juice

– 1/3 cup raw tahini

– 1/2 tsp sea salt

– 2 tsp ground cumin

– 1 clove garlic

Method:

– Put all of the ingredients into a food processor and mix them well.

– If you want to have creamier hummus, add lemon juice and garlic.

– Pour the zucchini hummus into a bowl and serve it with veggies or crackers.

4. Cauliflower Hummus

When you need something easy and delicious, cauliflower hummus could be a great choice. Cauliflower has a great taste, cheap, and very easy to get. 

Ingredients:

– 1 cup roasted cauliflower

– 1/4 cup evoo

– 2 tbsp tahini

– 1 clove garlic

– 3 tbsp fresh lemon juice

– 1/2 tsp sea salt

– 2 tsp ground cumin

– Water

Methods:

– Put all of ingredients into a food processor.

– Mix them well until smooth.

– You can add some water until you get the texture you want.

– Pour the cauliflower hummus into a bowl and serve it.

5. Artichoke Hummus

This is a great choice for artichoke lover. You can replace the olive oil with Greek yoghurt so you can get more fat from this hummus.

Ingredients:

– 15 oz. canned artichoke hearts

– 1 clove garlic

– 1/2 tsp sea salt

– 1/4 tsp coriander

– 1/4 tsp cumin

– 2 tbsp fresh lemon juice

– 1/2 cup non-fat plain Greek yoghurt

– 1/4 tsp red pepper flakes

– 1/2 tsp black pepper

Method:

– Put all of ingredients into a food processor.

– Mix them well until smooth.

– Pour the artichoke hummus into a bowl and serve it.
Once again, is hummus keto friendly? It’s not but we can get some alternatives. By make our own hummus with keto friendly ingredients, we all now can enjoy hummus while adopting ketogenic diet.