High-Protein Hummus
A smooth, creamy hummus loaded with extra chickpeas, tahini, fresh lemon, garlic, and cumin for maximum protein and flavor.
Store-bought hummus is fine but it's usually more oil and filler than actual chickpeas. When I started making it at home, I realized I could pack in way more chickpeas and actually get meaningful protein out of it. Eight grams per serving from a dip, that's better than most snacks people eat.
I keep this in the fridge at all times. It goes with veggies, on wraps, as a spread on sandwiches, or just eaten with a spoon when I need something quick between the gym and dinner. The trick is to blend it long enough that it gets really smooth, like three to four minutes in the food processor, not thirty seconds.
The Protein Upgrade
Standard hummus recipes use one can of chickpeas for six servings, delivering about 4-5g protein each. We use two full cans and a generous amount of tahini, pushing protein to 8g per serving.
High-Protein Hummus
Ingredients
- 2 cans (15oz) chickpeas (drained, reserve liquid) 7g protein
- ¼ cup tahini 2g protein
- 3 tbsp lemon juice
- 2 cloves garlic
- ½ tsp cumin powder
- ¾ tsp salt
- 2 tbsp olive oil
- 3 tbsp aquafaba (reserved chickpea liquid)
- 1 pinch paprika (for garnish)
Instructions
- Drain the chickpeas, reserving about 3 tablespoons of the liquid (aquafaba). For extra smooth hummus, rub the chickpeas between your hands to remove the skins. This step is optional but worth it.
- Add tahini and lemon juice to a food processor. Blend for 1 minute until the mixture is thick and whipped.
- Add garlic, cumin, and salt. Blend for another 30 seconds.
- Add the chickpeas in two batches, blending each time for about 1 minute. Scrape down the sides as needed.
- With the processor running, drizzle in the olive oil and aquafaba. Blend for 2-3 minutes total until very smooth and creamy.
- Taste and adjust salt and lemon. Transfer to a bowl, drizzle with olive oil, and sprinkle with paprika.
Boost Your Protein
- Stir in a tablespoon of hemp seeds before serving for an extra 3g protein per serving.
- Use edamame in place of one can of chickpeas for a different flavor and even more protein.
- Eat with high-protein crackers or whole wheat pita for a protein-stacked snack.
Ingredient Substitutions
- No tahini? Use sunflower seed butter or cashew butter.
- No aquafaba? Use a splash of cold water to blend smooth.
- Swap chickpeas for white beans to make white bean hummus.
- No lemon juice? Use lime juice or a splash of white vinegar.