Best Flavor Keto Hummus (No cauliflower!) (2024)

FAQs

Why is hummus ok on keto but not chickpeas? ›

The other main ingredient of hummus (besides chickpeas) is tahini. Not only is that sesame-based product keto-friendly, but it's also high in calcium and fat, explained Foroutan.

I recommend using black beans instead of chickpeas. They are similar to chickpeas in having a mild flavor, and you can prepare the hummus in exactly the same way. You can also make hummus with Cannellini beans or green peas. And if you want more flavor just add garlic and tahini sauce to the mix.

One cup of chickpeas has 45 grams of carbs.

Many people on the keto diet use alternatives to canned garbanzo beans like lupini beans or cauliflower in order to make low carb versions of dishes like hummus or Jennifer Aniston's famous salad.

Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.

Roasted chickpeas may be a favorite trendy snack, but they probably won't fit in a keto diet. One cup of cooked garbanzos has 12.5 g of fiber — but it also has more than 32 g of net carbs, according to USDA data. Hummus is a better choice, with under 3 g of net carbs per 2 tablespoons, per USDA data.

That fact that its low in carbohydrates and contains a high amount of fats, makes it a fantastic addition to those following a ketogenic diet or low-carb diet.

Perhaps the best substitute for chickpeas across the board is white beans. They have both a similar taste and look to chickpeas. Any white bean will do, including cannellini beans (white kidney beans), lima beans (butter beans), great northern beans, and navy beans.

Baking soda: Adding baking soda to the chickpeas helps make the legume easier to digest, softer, and makes them easy to peel. Don't skip this ingredient! Lemon juice: I never suggest using pre-bottled lemon juice, but I especially urge you not to in homemade hummus.

Not really. Chickpeas mainly add a creamy base to the recipe. I prefer to buy canned unsalted chickpeas which have a milder taste. Once the cocoa, peanut butter, and agave are added, the flavors disguise the taste of the chickpeas, making the perfect, not-to-sweet dip.

It's also a gluten-free option that contains no animal products, making it a good choice for many different diets and lifestyles. However, with the higher carb count of 32 grams, Banza may not be the best pasta choice for those on a keto diet. 190 calories and 32 grams of carbohydrates.

What fruits are keto friendly? ›

Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.

Keto-friendly beans

On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.

Is Guacamole Keto-Friendly? Yes, absolutely. As mentioned above, guacamole is loaded with healthy monounsaturated fats and minimal carbohydrate content. This makes it a perfect low-carb, high-fat keto snack when served with keto-friendly chips or raw veggies.

Edamame, lima beans, black beans, and even some vegetables make amazing bases for hummus-like dips.

It's okay to have a cheat day while observing keto. But keto practitioners recommend you plan your macros carefully. Don't go all out on your cheat day — know your limits so you don't get knocked out of ketosis and become unable to get back.

Traditional hummus has a fat content 4-5 times that of chickpeas alone (Table 1), which may account for the improved blood glucose and insulin response, since dietary fat delays gastric emptying and therefore slows carbohydrate absorption [32,33].

The humble chickpea is another surprising 5-a-day bonus, although this is before you've whizzed them with heaps of oil or deep-fried them, obviously. "Chickpeas, the key ingredient in hummus and falafel, can count towards your 5-a-day," Huntriss says.

Because hummus comes from chickpeas, a legume, the answer comes down to portion size. The carbs within hummus can add up, especially when you consider the serving size you'd typically eat when having hummus as a snack or including it in your meal.

Technically, traditional hummus has to have chickpeas—the Arabic word “hummus” literally translates to chickpeas. But while we can't officially call purees from other legumes “hummus,” it's not going to stop us from trying something new. Especially if it's an exciting and delicious alternative to everyday staples.