13 Mouth-Watering Hummus Recipes for Weight Loss

Hummus contains numerous heart-healthy ingredients and can even aid in weight loss. If you’re not familiar with hummus, having a few recipes on hand helps ensure homemade hummus tastes as delicious as it is nutritious!

How to Make Healthy Hummus 

Hummus is a spread or dip popular in the Mediterranean and Middle East. The main ingredients in hummus, which is rich in protein, fiber, and heart-healthy fats, are:

• Chickpeas, black beans, soybeans, lentils, carrots, beets, or other vegetables
• Tahini, a paste made from ground sesame seeds
• Olive oil
• Lemon juice
• Garlic
• Salt
• Other seasonings as desired
• Additional ingredients (such as nuts, seeds, avocados, cilantro, yogurt, etc.) depending on the recipe

To reap all of the heart-healthy benefits hummus offers, the ingredients are blended together to the desired texture, and used to spread over veggies. Dip the following foods in hummus for a nutritious treat:

• Carrots
• Celery
• Cucumbers
• Tomatoes
• Chicken
• Pretzels
• Whole-grain toast
• Pita bread or pita chips
• Black bean chips
• Whole-grain crackers

Because of the nutritional content of hummus, it helps fill you up for long time periods and curb cravings for added sugar and other junk foods.

Hummus Nutrition Facts

The following nutritional information usually applies to traditional hummus recipes:

Serving size: 2 tablespoons

Calories: 70

Fat: 5 grams

Protein 2 grams

Carbohydrates: 4.5 grams

Fiber: 2 grams

The exact number of calories and other macronutrients in hummus depends on the portion size, recipe, and ingredients used.

Mouth-Watering, Nutritious Hummus Recipes

Having the right recipes on hand makes preparing homemade hummus easy and fun. Simply grab a blender or food processor, collect ingredients based on your food preferences, and enjoy! Use the following heart-healthy hummus recipes when weight loss or healthy weight management is your goal.

 

Recipe #1 Traditional Hummus

Traditional hummus is easy to make but tastes delicious, nonetheless. You’ll need the following ingredients:

Ingredients

• 2 15-ounce cans of chick peas, rinsed and drained
• 1/3 cup of water
• 1/4 cup of tahini paste
• 2 cloves of crushed garlic
• 3 tablespoons of lemon juice
• 2 tablespoons of olive oil
• 3/4 teaspoon of salt
• 1/4 teaspoon of pepper

Instructions

1. Place the chick peas and garlic in a food processor, and pulse until chopped.
2. Add the remaining ingredients and blend the mixture until smooth.
3. Refrigerate the hummus until chilled, garnish with lemon slices if desired, and enjoy!

#2 Roasted Red Pepper Hummus

For a little extra kick to traditional hummus, replace it with this roasted red pepper hummus recipe.

Ingredients

• 2 15-ounce cans of chick peas, rinsed and drained
• 3/4 cup of jarred (drained) roasted red peppers
• 1/3 cup of water
• 1/4 cup of tahini paste
• 2 cloves of crushed garlic
• 2 tablespoons of lemon juice
• 2 tablespoons of olive oil
• 3/4 teaspoon of smoked paprika
• 1/2 of teaspoon of salt
• 1/4 teaspoon of pepper

Instructions

1. Combine all of the ingredients in a blender or food processor and pulse for about 60 seconds.
2. Blend the mixture until smooth.
3. Refrigerate the hummus until you’re ready to serve and enjoy!

#3 Roasted Garlic and White Bean Hummus

Instead of using traditional chick peas as your main hummus ingredient, alter the recipe to include white beans instead.

Ingredients

• 2 15-ounce cans of cannellini beans, rinsed and drained
• 1/3 cup of water
• 1/4 cup of tahini paste
• 6 cloves of crushed roasted garlic
• 2 tablespoons of lemon juice
• 3 tablespoons of olive oil
• 3/4 teaspoon of salt
• 1/2 teaspoon of cumin
• 1/4 teaspoon of pepper
• 1/4 teaspoon of smoked paprika
• 5 fresh basil leaves

Instructions

1. Combine all the ingredients in a blender and pulse the mixture until chopped.
2. Blend the mixture until smooth.
3. Refrigerate the hummus until you’re ready to serve it, garnish with parsley or pine nuts if desired, serve, and enjoy!

#4 Carrot, Red Lentil, and Walnut Hummus

Try a unique twist to traditional hummus by using carrots, red lentils, and walnuts instead of chick peas! This recipe is as delicious as it is nutritious.

Ingredients

• 4 medium-sized carrots, roasted in olive oil
• 2 cups of water
• 1/2 cup of cooked and rinsed red lentils
• 1/4 cup of fresh cilantro leaves
• 2 1/2 tablespoons of olive oil
• 2 tablespoons of tahini paste
• 1 tablespoon of lemon juice
• 1 clove of crushed garlic
• 3/4 teaspoon of salt
• 3/4 teaspoon of ground coriander
• 1/2 teaspoon of ground cumin
• 1/2 teaspoon of curry powder
• 1/4 teaspoon of pepper
• 1/4 cup of walnuts
• Pumpkins seeds for garnish

Instructions

1. Roast carrots in 1 tablespoon of olive oil on a large baking sheet at 400 degrees Fahrenheit for 25 to 30 minutes.
2. Combine the roasted carrots with the remaining ingredients in a blender and pulse for about 60 seconds.
3. Blend the mixture until smooth.
4. Refrigerate the mixture until you’re ready to serve, garnish with pumpkin seeds, and enjoy!

#5 Avocado Salsa Verde Hummus

When you’re in the mood for hummus that’s refreshing and loaded with heart-healthy fats, try this avocado salsa verde hummus recipe that’s sure to be a hit with your entire family.

Ingredients

• 2 15-ounce cans of chick peas, rinsed and drained
• 1 1/2 medium ripe avocado, chopped
• 1/3 cup of water
• 1/4 cup of tahini paste
• 2 tablespoons of plain Greek yogurt
• 2 cloves of crushed garlic
• 2 tablespoons of lime juice
• 3/4 teaspoon of salt
• 1/4 teaspoon of pepper
• 1/4 teaspoon of ground cumin
• 1/2 cup of salsa verde for a garnish

Instructions

1. Combine all ingredients (except the salsa verde) in a large food processor.
2. Blend the mixture until smooth.
3. Refrigerate the hummus until you’re ready to serve it.
4. Top hummus with 1/2 cup of salsa verde and enjoy!

Click here to see Hummus Recipes #6-12

#6 Edamame Pistachio Hummus

This vegan, gluten-free hummus recipe is loaded with flavor and heart-healthy nutrients – and it tastes delicious too!

Ingredients

• 2 cooked cups of shelled edamame
• 2 tablespoons of tahini paste
• 3/4 cups of shelled pistachios
• 2 tablespoons of olive oil
• 3 crushed garlic cloves
• 2 tablespoons of fresh lemon juice
• 2 tablespoons of chopped parsley
• 1 tablespoon of lemon zest
• 3/4 teaspoon of salt
• 1/2 teaspoon of coriander

Instructions

1. Combine all ingredients in a food processor until the mixture becomes smooth.
2. Chill and serve the hummus with veggies or pita chips.

#7 Beet and Yogurt Hummus

When you’re in the mood to change things up a bit, consider this brightly-colored, nutrient-dense beet and yogurt hummus recipe.

Ingredients

• 3 medium-sized beets
• 4 cloves of crushed garlic
• 1/2 cup of tahini paste
• 1 cup of plain nonfat Greek yogurt
• 1/4 cup of fresh lemon juice
• 1 teaspoon of salt
• 1/4 teaspoon of pepper
• 1 tablespoon of olive oil

Instructions

1. Completely cover the beets in aluminum foil in and roast them in the oven at 375 degrees Fahrenheit for about 65 minutes.
2. Allow the beets to cool and remove the skin.
3. Cut the beets into cubes and add them to a food processor with all the other hummus ingredients.
4. Blend the mixture until smooth, garnish with parsley if desired, and enjoy!

#8 Roasted Corn and Jalapeno Hummus

This simple humus recipe combines corn and jalapenos with chick peas to add a unique twist to traditional hummus – and of course an extra kick. Your entire family will love this non-traditional hummus variation.

Ingredients

• 1 15-ounce can of rinsed and drained chick peas
• 1/2 cup of cooked yellow sweet corn
• 2 medium jalapeno peppers, roasted
• 3 tablespoons of olive oil
• 1/2 teaspoon of salt
• 1/2 teaspoon of pepper

Instructions

1. Roast the jalapenos in a broiler or grill them, and let them cool completely.
2. Pulse the chick peas, corn, and peppers in a food processor until well combined.
3. Add the olive oil, salt, and pepper, and blend until smooth.
4. Refrigerate the hummus until you’re ready to serve it and enjoy!

#9 Smoky Eggplant Hummus

Add smoked paprika and eggplant to traditional hummus for an extra boost of flavor.

Ingredients

• 1 large eggplant
• 1 15-ounce can of rinsed and drained cannellini beans
• 1/4 cup of tahini paste
• 2 tablespoons of olive oil
• 2 tablespoons of water
• 3 tablespoons of fresh lemon juice
• 2 crushed garlic cloves
• 2 teaspoons of smoked paprika
• 3/4 teaspoon of salt

Directions

1. Prick the eggplant with a fork, grill it on high heat for about 25 minutes until it’s tender, and let it cool.
2. Scoop out the flesh of the eggplant and place it in a food processor.
3. Add the remaining hummus ingredients and pulse a few times.
4. Blend the mixture until it becomes smooth, let the mixture cool, an enjoy!

#10 Roasted Mushroom Hummus

Adding roasted mushrooms to hummus enhances the flavor and increases the vitamin and mineral content of traditional hummus recipes. This mushroom hummus recipe is quick and easy to prepare.

Ingredients

• 2 1/2 cups of sliced portabella mushrooms
• 1 15-ounce can of rinsed and drained chick peas
• 1/2 cup of olive oil
• 1/3 cup of tahini
• 1/4 cup of water
• 2 crushed garlic cloves
• 2 tablespoons of lemon juice
• 1 tablespoon of chopped parsley
• 3/4 teaspoon of salt
• 1/4 teaspoon of pepper

Instructions

1. Drizzle mushrooms with a small amount of olive oil on a baking sheet, and roast at 425 degrees Fahrenheit for about 15 minutes or until brown.
2. Remove the mushrooms from the oven and let them cool.
3. Combine the remaining ingredients in a food processor and pulse until chopped.
4. Add mushrooms and pulse again.
5. Blend the mixture until smooth.
6. Chill the hummus, garnish with additional mushrooms if desired, and enjoy!

#11 Sweet Pea Hummus

Replace chick peas with frozen green peas in this mouth-watering sweet pea hummus recipe.

Ingredients

• 1 cup of frozen (defrosted) peas
• 2 tablespoons of fresh basil
• 8 fresh mint leaves
• 1/4 cup of tahini
• 1/4 cup of nutritional yeast
• 2 cloves of crushed garlic
• 2 tablespoons of olive oil

Instructions

1. Combine all ingredients in a blender.
2. Blend until you reach the desired consistency, serve, and enjoy!

#12 Black Bean Hummus

Change up the color and flavor of your hummus by using black beans instead of chick peas in this mouth-watering black bean hummus recipe.

Ingredients

• 2 1/2 cups of rinsed and drained black beans
• 1 jalapeno pepper
• 1/4 cup of lime juice
• 1/4 cup of almond butter
• 2 teaspoons of ground cumin
• 1 teaspoon of dried thyme
• 1/2 teaspoon of salt
• 1/2 teaspoon of ground chipotle

Instructions

1. Combine all the ingredients in a food processor and blend until smooth.
2. Refrigerate the hummus until you’re ready to serve it and enjoy!

#13 Smoky Pumpkin Hummus

This pumpkin hummus recipe is perfect for Thanksgiving feasts and other fall-themed parties.

Ingredients

• 1 15-ounce can of rinsed and drained chick peas
• 3/4 cup of pumpkin puree
• 2 cloves of crushed garlic
• 3 tablespoon of olive oil
• 2 teaspoons of chipotle powder
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of salt
• Shelled pumpkin seeds for a garnish

Instructions

1. Place all the ingredients in a food processor.
2. Blend the mixture until well combined and smooth.
3. Garnish with pumpkin seeds, serve, and enjoy!

Lose Weight with Hummus

Hummus isn't necessary a low-calorie food but is still part of most weight loss and healthy weight management menus. That’s because hummus is rich in satiating protein, fiber, and healthy fats – and a little goes a long way (a serving size is just 2 tablespoons). Furthermore, hummus is often paired with low-calorie veggies like cucumbers, carrots, tomatoes, and celery.

If weight loss is your goal, try the Fit Mother Project 30X (FM30X) program to drop weight and keep if off for life. The program is geared toward busy moms seeking weight loss, fat loss, and lower disease risks. It’s helped thousands of adults achieve and maintain weight and body composition goals.

Try a free 1-day weight loss meal plan or free fat-burning workout to get started today!

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.