What goes well with everything from roasted veggie bowls to pasta, sandwich, chips, falafel and even fruit? The answer is: homemade oil-free hummus.
No matter if you want to snack it by the spoonful (no judging, we’ve all been there), are looking for something creamy to go with your main dish or are in need of a quick dressing, homemade oil-free hummus is every health foodie and vegan’s best friend.
But wait a second, did I say oil-free hummus? Yup, you can just simply omit the heavy olive oil to create a low-fat and lower-calorie version of this traditional dip.
It doesn’t really taste much different if you use a whole bunch of garlic and delicious spices, anyway!
The good thing is that you can save on a bunch of calories and fat (even olive oil has a decent amount of saturated fat, by the way) without having to compromise in our opinion!
We honestly never get sick of homemade low fat hummus because there are so many ways you can play around with the ingredients from adding vibrantly colored beetroot, roasted red peppers or even make chocolate dessert hummus (yes, this is a thing).
Once you’ve made a decent batch of your favorite hummus, you can just store it in the fridge for a week or so and you always have an excuse for dipping some pita bread or baked tortilla chips — because hey, otherwise the oil-free hummus will go bad!
So, let’s go over a few basics first before we head to the super simple recipe, then let the dipping and spreading begin!
Is Hummus Vegan and Healthy?
Traditional hummus is most likely always vegan and we have personally never come across a non-vegan hummus unless it was a really fancy flavor.
If you’re out and about and you spot a place that offers hummus-anything (hello, delicious falafel wrap!), it will often be vegan -— but make sure to ask anyway.
As for the “healthy” part, hummus can be pretty rich in olive oil and contain added sugar or way too much salt, yet it’s still a far cry from other spreads or dips!
Since the main ingredient is garbanzo beans, a delicious member of the legume family which we should all be eating more from, hummus is decently high in plant-based protein, fiber and important minerals.
According to Ryan Raman, MS, RD. hummus can promote digestive health, reduce inflammation, help control blood sugar and even reduce the risk for heart disease!
Since hummus is often eaten with veggie sandwiches, raw vegetables or crackers, it’s likely that it helps you maintain healthy body function and weight, too.Our Favorite Vegan Wraps →
The Best Oil-Free Hummus
- Affordable & meal prep-friendly
- Creamy, low fat & rich in taste
- Customizable and perfectly dippable
- Great travel food and finger food
- Ready in 5 minutes & made from staple foods
- Finger-licking good
- Completes many plant-based dishes
- Kid-friendly and nutrient-rich
Although we’re not super strict on the “oil-free thing”, there are a couple of important reasons why it’s generally a good thing to keep added oils low. Here’s an in-depth article on this subject!
And for those who haven’t had a great experience consuming legumes and get bloated once they do, easing your way into eating more fiber by making whole food plant-based hummus without added oil is a great idea! The fiber is broken down which makes it easier for your digestion.
Simple Oil-Free Hummus Ingredients
- Chickpeas — the protein- and fiber-rich base for our oil-free hummus.
- Chickpea liquid — this is our easy oil replacement that comes with your can of chickpeas!
- Tahini — sesame butter gives any hummus its traditional flavor and adds creaminess sans the oil.
- Garlic — feel free to either use a little or a little more but please don’t skip on that one.
- Lemon juice — zesty, healthy and delicious! Adjust the quantity to your taste preference.
- Spices — for a basic yet traditional hummus flavor, we like to add salt, cumin and chili powder to our oil-free hummus base.
We’ll share more flavor ideas further below in a second, but first let’s see how ridiculously simple it is to make your own batch of oil-free hummus at home.
How to Make Oil-Free Hummus From Scratch
Get your food processor, high-speed blender or a simple immersion blender and whip up your own flavorful and creamy oil-free hummus in a matter of 5 minutes!
Start by creating a smooth base with your chickpeas plus the chickpea liquid, the latter of which is needed to make your oil-free hummus nice and fluffy.
It’s what some people call “aquafaba” and it’s the latest trend for egg-free baking, by the way! Check out our chocolate chip cookie recipe to learn more about this.
After this first step, you can just add all of the other ingredients and process or blend again at a higher speed to incorporate everything. Should it not come together nicely, you can add some water to the chickpea mixture.
Taste test with a spoon and adjust to your preferences, then start preparing your sandwich or wrap! If you want to arrange your homemade oil-free hummus in a somewhat pretty way, place it in a bowl and add some seeds, fresh herbs or chickpeas on top.
By the way, if you want to cook your own legumes from scratch, more power to you! While we are super thankful for canned beans, we make weekly batches of garbanzo beans or black beans in our electric pressure cooker.
Here’s our full article plus guidebook on the popular Instant Pot if you’re interested!
Tips for the Best Oil-Free Hummus
We like to create different flavored oil-free hummus varieties when preparing a batch at home! Some delicious add-ins you can try are:
- Sun-dried tomatoes
- Roasted red peppers
- Balsamic vinegar
- Jalapeno peppers
- Roasted garlic
- Caramelized onion
Oil-free hummus is destined to be prepared in batches. Store it in an airtight container in the fridge for up to 5 days so you always have a healthy snack or salad dressing base on hand!
Take the “airtight container” part seriously if you don’t want to have your whole fridge smell like garlic!
For longer storage, put your hummus in the freezer for up to 3 months and let it defrost at room temperature.
Can You Make Hummus Without Tahini?
Yup, we’ve made hummus without tahini before and it works. Just be aware that it definitely tastes different and isn’t quite as creamy, of course.
But if you cannot have tahini or are looking for a super low-fat and low-calorie hummus, just omit the tahini and add all of the delicious spices to your fat-free hummus!
What to Eat With Hummus?
Oh boy, what not to eat with hummus? Our favorite ways to enjoy this tasty dip are on a piece of homemade bread, with raw veggies, salty crackers or baked chips, stirred into pasta, or spread on pizza crust.
From pretzels to bean patties or balls, flatbread, simple Buddha bowls, to vegetable stuffing or simply putting hummus in your burger, the possibilities are endless. This oil-free hummus is also a great appetizer and must-add to any platter!
We published a whole article on vegan recipes for and with hummus, feel free to check it out below.Best Hummus Recipes →
More Easy & Healthy Vegan Condiments
If delicious whole food plant-based recipes are your jam, feel free to browse our blog for more goodness or try the following homemade condiments next!
Did you follow our oil-free hummus recipe and liked it? Make sure to share with us in the comments below and rate our recipe! You can also Pin it here or tag us on Instagram if you’ve made it — we’d love to see your creations.
- 2 cups chickpeas, cooked (330 g)
- ½ cup chickpea liquid (120 ml)
- 2 cloves garlic
- 4 tbsp tahini
- 2 tbsp lemon juice, freshly squeezed
- 1-2 tsp salt
- 2 tsp cumin powder
- ½ tsp chili powder
- Black sesame or coriander seeds
- Chili powder
- Whole chickpeas
- Add the chickpeas with their cooking liquid in a food processor jar and blend to obtain a puree.
- Next, add tahini, lemon juice, cumin, salt and chili powder. Process at high speed until the hummus becomes smooth and creamy. If needed, add a spritz of water.
- Get a spoon and taste test your oil-free hummus to see if you want to make any adjustments.
- Once done, put your homemade hummus into a bowl and garnish with fresh cilantro leaves and seeds to make it look pretty — or start making a delicious sandwich immediately.
- Any leftovers can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3-4 months.
- You can also make this oil-free hummus in a high-speed blender or with an immersion blender.
- If you don’t want to miss out on olive oil in your hummus but keep it lower in fat, add about one tablespoon to this recipe.
- Other delicious spices you can try are smoked paprika, coriander, chipotle powder or parsley. Find lots of more suggestions in the article above!
Nutrition Information:Yield: 10
Amount Per Serving: Calories: 106Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 375mgCarbohydrates: 13gFiber: 4gSugar: 2gProtein: 5g
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!