Is Hummus Keto Friendly?

by Christina Gvaliant
Is Hummus Keto Friendly?

Hummus is a tasty appetizer and is consumed worldwide. The best way to eat Hummus is with pita bread and it is considered a nutritious snack. Compared to other spreads and dips, Hummus is healthier and includes the following ingredients:

  • Olive Oil
  • Chickpeas
  • Lemon
  • Tahini

However, is Hummus Keto? We will try to answer that question in this article, and we will also shed some light on other aspects of Hummus.

Can You Eat Hummus On Keto?

As we know, when people are on their ketosis, they tend to significantly decrease their daily intake of carbohydrates, usually below fifty grams per day, so the margin of error is slim. A cooked pack of chickpeas usually contains fifty grams of carbohydrates and thirteen grams of net carbohydrates (total carbs – fiber).

Hummus  Keto

Breaking Hummus Down

A two-tablespoon serving of Hummus usually contains the following:

  • Calories: 78
  • Fat: Five grams
  • Protein: 2 grams
  • Total Carbohydrates: Six grams
  • Net Carbohydrates: Four grams
  • Fiber: Two grams

This serving size of Hummus is about as big as a golf ball, so the amount you are eating is small. However, even when consuming a small serving of Hummus, the net carbohydrates intake is four. On the other hand, different hummus flavors such as roasted garlic will not increase the net carbohydrates.

Does Hummus Fit the Keto Diet?

Hummus can be a part of the Ketogenic diet, but only if eaten in small quantities. No more than two to four tablespoons of Hummus (four to eight net carbs) is allowed on the Keto diet. It is also recommended to make a diet plan, and measure the carb intake, as any letdown can kick you off ketosis.

However, other varieties of Hummus, like dessert hummus that contains added sugar, are strictly prohibited and should not be part of the Keto diet. 

Are Chickpeas Keto?

Unfortunately, the main ingredient of Hummus, Chickpeas, probably will not fit the Keto diet. This is because chickpeas contain a large number of net carbohydrates (13 grams). However, this does not impact Hummus, and it can still be part of your Ketogenic diet. 

Using Hummus as a Dip and a Garnish

If you are considering using Hummus as a dip, you will need to be careful. People commonly consume crackers along with a hummus dip, and crackers are high in carbohydrates. Similarly, pita bread has a high content of carbs, but there are keto-friendly variations of pita bread available in the market, so check them out.

While vegetables such as carrots, due to their high carbs content, are not allowed on the Ketogenic diet, you can consume raw cauliflower, celery, and raw broccoli along with the hummus dip. 

If using Hummus as a dip makes you uncomfortable, try using it as a garnish, add the Hummus to a salad, soup or use it as a spread for low-carb wraps and sandwiches. When on a Keto diet, it is better to eat Hummus as a garnish rather than a dip.

Alternates for Hummus

While eating a small quantity of Hummus daily is allowed on the Ketogenic diet, if you are unwilling to take risks, there are other alternatives as well:

  • Baba Ganoush: Baba Ganoush is a spread that originated in the Mediterranean region and is made from eggplants rather than chickpeas. Baba Ganoush can also be consumed as a dip and only contains three grams of net carbs in a serving of three tablespoons (45 grams).
  • Pate: Pate is a spread that is cooked from duck liver, beef, and chicken. Pate has a high content of fat, and the content of carbohydrates is low. A two-tablespoon serving of pate (30 grams) contains no carbohydrates.
  • Black Soybean Hummus: You can also make Hummus by using black soybean instead of chickpeas; they are high in fiber and only contain two grams of net carbohydrates per a three-tablespoon serving (30 grams).

Keto Hummus Recipes

Keto Paleo Roasted Cauliflower Hummus


  • Cauliflower
  • Hummus
  • Extra virgin olive oil
  • Tahini
  • Cumin 
  • Sea Salt
  • Lemon Juice
  • Water
  • Paprika


  • First, roast the cauliflower by placing it on the baking tray
  • The texture of the cauliflower should be soft
  • Ensure that the cauliflower is touching the baking tray, as that will bake it evenly
  • Blend all the ingredients, and you are good to go. 

Roasted Garlic Keto Hummus


  • One large head of cauliflower
  • Pinch of pepper
  • ¼ cup + two tablespoons of olive oil
  • 1/3 cup of tahini
  • ¼ cup of hemp seeds
  • One teaspoon of cumin
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon of cayenne
  • ½ teaspoon of sea salt
  • 1-3 heads of garlic


Do the following to roast the garlic:

  • Ensure that the oven is preheated to 400 degrees
  • Slice the pointy part of the garlic, flip it over and drizzle olive oil on it
  • Wrap in aluminum foil
  • Bake for sixty minutes
  • Next, prepare the cauliflower

Do the following for Hummus

  • First-line a baking tray with foil, cut the cauliflower and put it on the baking tray.
  • With the help of a brush, paint two teaspoons of olive oil on the cauliflower.
  • Sprinkle some pepper on the cauliflower
  • Let the garlic bake in the oven for thirty minutes, then add the cauliflower and let it bake for thirty minutes.
  • Once baked, pop the garlic out of the bulbs into a bowl
  • Add cauliflower, cayenne, sea salt, hemp seeds, tahini, garlic powder, and ¼ cup of olive oil in a food processor.
  • Blend the mixture well for up to thirty seconds, and scrape the sides of the food processor. If the mixture is thick, add some water, a tablespoon at a time.

Keto Red Pepper Hummus


  • Tahini: One tablespoon
  • Olive oil: Two tablespoons
  • Lemon peel: One teaspoon
  • Fresh lemon juice: One teaspoon
  • Red bell peppers (blanched, raw or sweet and marinated in an oil mixture)
  • Zucchini: 2/3 cups
  • Sea Salt: 1/3 teaspoon 
Hummus Keto


  • Peel the zucchini and slice it into a disc-like shape
  • Add the zucchini to a pan of boiling water and let it simmer for three to four minutes
  • Next, add the zucchini to a food processor along with the other ingredients: lemon juice, lemon zest, salt, bell pepper, tahini, and garlic, and blend everything
  • Stop the food processor, add a bit of olive oil and mix again

Five Easy Ways to make your Ketogenic Diet Healthy

Thorough planning goes a long way, and here are five ways you can make your Keto diet healthier:

Don’t Get Stuck in a Rut

A good diet contains a lot of variety, which means you need various food items daily, rather than eating the same bland meal every day. On a restricted diet like Keto, adding variety can be challenging, but there are several keto blogs online that contain hundreds of keto-friendly recipes, so go check them out.

Make the Carbs Count

Keto is a diet that is low on carbs and discourages their intake. However, that does not mean that you take carbs totally out of your diet. It is all about maximizing the carbohydrates you consume daily and ensuring that your carbs are nutrient-rich. Some sources of carbs that are allowed on the Ketogenic diet are:

  • Seeds
  • Avocado
  • Nuts

Emphasis should be on Quality

The focus is consuming meat and healthy fat in the Keto diet, so you should focus on the best available meat, and your fat sources should also be reliable. Try these food items:

  • Grass-fed butter
  • Wild seafood
  • Organic eggs
  • Steak

Switch up the Fat

There are no restrict rules or recommendations for fat, and the keto diet does not suggest its users cap the fat intake to eat different types of healthy fats such as coconut oil and butter. However, it is nice to mix up your fat sources and make sure your diet contains a nice blend of saturated and unsaturated fat.

According to the US Food and Drug Administration (USDA), you should get less than 10 % of the total calories from unsaturated fat. Try the following:

  • Drizzle avocado oil (unsaturated fat) on roasted vegetables
  • Add a spoon of coconut oil to your smoothie
  • Eat a small portion of grass-fed rib eye
  • Eat organic chicken along with 

Measure the Food you eat

When people begin a restrictive diet like Keto, it is recommended to measure the food intake. You can also use a scale as it will allow you to measure the ingredients you consume accurately. Remember to keep the quantity of protein in check, as a high protein content can kick you off ketosis.

Is Hummus Keto Friendly?

Measuring spoons can also be used as they will help you dole out the fat. Once you are done with the measuring, check everything once more and then prepare your meal. 


In this article, we have discussed if Hummus is keto-friendly or not? Our final answer, as always, is that yes, it is, but it depends on you. Managing the intake of carbs is essential when you are on a keto diet, so if you can manage your hummus consumption, then it can be part of your Ketogenic diet.

We have also discussed alternatives to Hummus and three delicious Keto hummus recipes. Read all the information, try the recipes and keep an eye on your intake.

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