Low-Calorie Hummus: A Guilt-Free and Healthful Treat
A traditional Mediterranean dip, hummus is prized for its rich flavor and creamy texture. However, because it contains tahini and olive oil, classic hummus can be heavy in calories. This is the recipe for you if you want a lower-calorie, lighter version that still tastes great!
Why Opt for Low-Calorie Hummus?
For people who want to enjoy a tasty dip without worrying about too many calories or fat, this low-calorie hummus is ideal. With a few easy changes, you can make hummus that is:
- Lighter in Calories – A calorie-efficient substitute for conventional hummus.
Creamy and Smooth – Preserves the distinctively smooth texture.
Rich in protein, fiber, and other vital elements, this food is nutrient-packed.
Delicious and Versatile – Suitable as a dressing, spread, or dip.
Low-Calorie Hummus Recipe Card
Ingredients
| Ingredient | Quantity |
|---|---|
| Chickpeas (canned) | 1 can (15 oz), drained |
| Plain non-fat Greek yogurt | ¼ cup |
| Fresh lemon juice | 2 tbsp |
| Garlic (minced) | 1 clove |
| Cumin | ½ tsp |
| Smoked paprika | ½ tsp |
| Salt | ½ tsp (adjust to taste) |
| Ice-cold water | 2-3 tbsp (as needed) |
Instructions
| Step | Instructions |
|---|---|
| 1 | Drain and rinse chickpeas. For extra smooth hummus, remove skins by rubbing them with a towel. |
| 2 | In a food processor, combine chickpeas, Greek yogurt, lemon juice, garlic, cumin, smoked paprika, and salt. Blend for 1 minute. |
| 3 | Slowly add ice-cold water (1 tbsp at a time) while blending until smooth. Blend for an additional 2-3 minutes. |
| 4 | Transfer to a bowl, sprinkle with paprika, and enjoy with veggies, whole-grain crackers, or as a spread. |
Storage
| Method | Duration |
|---|---|
| Refrigerate | Up to 5 days in an airtight container |
| Freeze | Up to 3 months (thaw in the fridge before serving) |
🔥 Calories: 40-50 per 2 tbsp serving
Healthier Hummus Ingredients
The secret to making a low-calorie hummus is to cut back on or substitute high-fat ingredients like olive oil and tahini. Instead, ice-cold water helps create a smooth consistency without adding extra calories, and Greek yogurt is added for creaminess.
You’ll need smoked paprika, garlic, cumin, fresh lemon juice, chickpeas, plain non-fat Greek yogurt, salt, and cold water. This hummus tastes just as good as the classic kind thanks to these components, which also reduce the number of calories and improve the flavor.
A Low-Calorie Hummus Recipe
First Step: Get the Chickpeas Ready
To begin, properly drain and rinse the chickpeas. You can massage the skins between a clean kitchen towel to remove them for an incredibly smooth feel. The final texture is noticeably different even if this stage is optional.
Blend the ingredients in step two
Add the chickpeas, Greek yogurt, lemon juice, smoked paprika, cumin, garlic, and salt to a food processor. Until everything begins to come together, blend the mixture for approximately one minute.
Step 3: Modify the Regularity
One spoonful at a time, gradually add ice-cold water while blending to get the ideal creamy texture without using oil. This procedure contributes to the hummus’s fluffy, light texture. Blend until smooth, about 2 to 3 minutes more.
Step 4: Enjoy and Serve”
If necessary, adjust the seasoning after tasting the hummus. Spoon into a serving bowl and sprinkle with freshly chopped herbs or smoked paprika. Savor it as a spread for sandwiches and wraps, or with fresh vegetables and whole-grain crackers.
What Is the Calorie Content of This Hummus?
A typical two-tablespoon portion of hummus has about 70–80 calories. With only 40-50 calories per serving, this low-calorie version is a considerably better choice without compromising flavor.
Ingredients for Low-Calorie Hummus”
There are so many uses for this hummus. It can be used as:
A dip made with celery, bell peppers, carrots, or cucumbers.
A spread for sandwiches, wraps, or whole-grain toast.
A salad dressing by diluting it with water and a little lemon juice.
- A side dish for roasted veggies, tofu, or grilled chicken.
Storage Advice
Store your hummus in the refrigerator for up to five days in an airtight container to keep it fresh. It can also be frozen for up to three months if you wish to make a larger quantity. Before serving, just let it thaw overnight in the refrigerator. Stir with a little water to maintain the creamy smoothness if the hummus hardens after being refrigerated.
Concluding Reflections
A great way to eat a tasty and nutritious snack without worrying about how many calories you’re consuming is with low-calorie hummus. It is highly flexible, flavorful, and easy to create. This lighter hummus will be a hit with guests, whether you’re serving it as a party dip or food planning for the week!
5 Important Facts About Low-Calorie Hummus
1️⃣ Lower in Calories Than Traditional Hummus
- Regular hummus contains 70-80 calories per 2 tbsp, while this low-calorie version has 40-50 calories per serving by reducing tahini and olive oil.
2️⃣ Rich in Protein and Fiber
- Made with chickpeas and Greek yogurt, this hummus provides plant-based protein and fiber, keeping you full for longer and aiding digestion.
3️⃣ Heart-Healthy and Nutritious
- By cutting down on added fats and using simple, whole ingredients, this hummus remains a heart-friendly snack packed with essential vitamins and minerals.
4️⃣ Versatile and Easy to Customize
- Can be enjoyed as a dip, spread, salad dressing, or even a pasta sauce. You can also add roasted peppers, fresh herbs, or spices for different flavors.
5️⃣ Ideal for Meal Prep
- Stays fresh for up to 5 days in the fridge and can be frozen for up to 3 months, making it a convenient and healthy snack option anytime!
