Have you ever wondered what to eat with hummus? Maybe dipping veggie sticks or crackers into this delicious plant-based dip has gotten a bit old by now, but you still don’t want to give up on it.
Smart move! Because the humble hummus is made for so many more uses.
Not only is it a fantastic replacement for heavy dairy-based ingredients, but you can also bake with hummus, use it for shakes or in salad dressings!
In terms of what goes well with hummus, the simple answer would be everything. You can use it for a high-protein vegan snack or upgrade it to a high-protein vegan meal, turn it vibrantly pink (hello, roasted beetroot dip!), add it to vegan bowls and vegan sandwiches!
Since you’re already looking for things to eat with hummus, we probably don’t need to tell you how popular this Middle Eastern dip has become all over the world. And rightfully so!
Not only is eating more plants good for you in general, but the legume family in particular is amongst the world’s healthiest foods!
If you combine them with some leafy greens like in this green goddess hummus, you become invincible. Well, almost!
This plant-based protein choice is associated with longevity, good digestive health and blood sugar control.
Unfortunately, not everyone is digging the taste of legumes, so sneaking some creamy hummus into delicious vegan comfort meals can be a great start to getting used to eating more beans!
Hummus can be made in a ton of different ways and is great for those with intolerances or allergies, as the basic version is already gluten-, dairy- and nut-free.
No matter if you came for a traditional or more creative hummus recipe, ideas for what to eat with hummus, or delicious recipe ideas like hummus-centric wraps and pasta – we’ve got all things hummus here for you!
Apart from serving it alongside a vegan chickpea omelette for a double protein whammy, you could start by whipping up some savory hummus oats or adding it to mashed potatoes.
But let’s first take a closer look at this popular plant-based dip and then move on to the delicious recipes.
Want to get into things right away? Jump to the following sections:
What’s in Hummus?
For a basic hummus, all you need is a can of chickpeas, lemon juice, salt, garlic and some tahini or sesame seeds (plus olive oil if you want to, but it totally works if you omit it).
Now you just need to blend or process everything into a smooth paste and you can start dipping!
That’s just the most basic hummus, though. In this article, we’ll show you varieties made with all different kinds of beans and lentils, sweet potato, pumpkin, carrot, artichoke and even some that can be served for dessert!
We took the liberty to expand the definition of hummus a little and give you the most genius, tasty and still totally doable variations of a hummus-like creamy dip.
What Does Hummus Taste Like?
First of all, hummus usually doesn’t taste like chickpeas because they are overpowered by the garlic and lemon juice. Due to its many varieties, hummus tastes like the herbs and spices you flavor it with.
You can find some that are more spicy, salty and rich and others that are more light and tangy.
Most hummus recipes call for tahini or roasted sesame seeds to add an earthy tone, but there are endless flavors such as smoked corn, rosemary, olive, sun-dried tomato or jalapeno that we’ll share with you below.
Is Hummus Healthy?
You betcha! Although it’s hard to say whether or not a single food is healthy, per se; you can make hummus with either only whole food plant-based ingredients or copious amounts of oil and other refined or high saturated fat ingredients.
Adding hummus to your diet will probably make it more nutrient-rich if you replace less healthy foods like heavy cream sauce or butter with it.
Please remember that it’s important to follow an overall healthy dietary pattern. You can’t just rely on a single food to balance out eating junk food regularly.
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.
Hummus Nutrition: Carbs, Protein & Fiber
Legumes are true nutrient bombs! They are rich in plant-based protein, fiber and many minerals such as magnesium, folate and iron.
This means beans and lentils are great meat or dairy replacements!
Nutritionally speaking, it’s a wonderful idea to swap other foods for hummus: instead of some heavy cheese sauce, you can lighten up your pasta dinner by making a hummus cream sauce instead.
Bean-based brownies can also be made with some plain hummus, and you can replace butter with hummus when baking (find a recipe for this below)
How Many Calories & Carbs Are in Hummus?
According to the USDA, 1 cup of store-bought hummus has 583 calories, 19.1 grams of protein and 36.9 grams of complex carbs.
A spoonful of hummus offers around 25 calories – taking into account that one would normally have several tablespoons when using hummus as a dip, it might come to 100 calories per serving.
If you’re looking to follow a healthy and low-calorie diet, it’s much more important to consider what you’re eating with the hummus. To keep your energy balance in check, you might want to pair your hummus with fresh veggies or fruit!Easy Oil-Free Hummus Recipe →
The Benefits of Hummus
If you’re not yet convinced that hummus is just about the most amazing dip ever, here is a list of our favorite things about it!
How Long Does Hummus Last?
It depends on what your hummus is made of. Store-bought varieties often contain preservatives, which means that once they’re open you can keep them in the fridge for up to a week.
Homemade hummus, on the other hand, usually lasts for around 4-5 days in the fridge. It can definitely go bad at some point, so make sure to check for any signs that you shouldn’t consume it anymore.
If your commercially manufactured hummus is stored refrigerated at your grocery store, you should do the same at home – the unrefrigerated varieties can be kept in your pantry until opened, then move them to your fridge.
Tasty Homemade Hummus Flavors
Okay, so now let’s talk about all of the delicious hummus flavors out there! You can use different legumes, from chickpeas to white beans, black beans or lentils as well as veggies like sweet potatoes or pumpkin as your base.
If you’re looking for a basic yet delicious hummus recipe, check out how to whip up a fluffy and oil-free version by Veggie Society here. Or take your dipping game a step further and create fantastic versions like the ones we’re about to share with you.
All of the following hand-picked recipes for different hummus flavors are easily customizable, fully vegan and highly recommended! Enjoy.
18 Different Hummus Varieties
Best Things to Dip in Hummus
If you’re wondering what to serve hummus with if you’re using it as a dip, here is our hand-picked list for what goes well with hummus!
50 Ideas for What to Eat With Hummus
Ready to take your hummus game to the next level? Apart from the things to dip in hummus we just listed, there are actually even more great hummus uses you’ve never even thought of.
You’d be surprised to know what goes well with hummus, so we really wanted to share these delicious recipes – from simple sandwiches to creamy sauces and even vegan pasta bakes, this humble and healthy appetizer is a great way to increase the amount of plant-based protein in so many meals!
Vegan Hummus Sandwiches & ToastsRecipe by My Kitchen Love →
Apart from dipping veggies or crackers into hummus, this might be the first idea that comes to mind when you think about what to eat with hummus.
Hummus just makes for the perfect spread, and it’s a wonderful replacement for butter, mayonnaise or cream cheese! Or just combine it with homemade cashew mayo.
Here are some ideas for (mostly) quick and easy sandwiches, toasts, pitas and even flatbreads with hummus! We love the different varieties, such as sun-dried tomato or beetroot.
Feel free to combine these with any veggies or spices that you like!
Hummus Sandwich & Toast Recipes
Bowls & Salads With HummusRecipe by Running on Real Food →
It’s no secret that we love vegan bowls! They are versatile, customizable, easy to make and never get boring.
Hummus is one of the compounds that can complete any salad recipe or thrown-together Buddha bowl – it’s the creamy protein-rich and flavorful topping that can also be transformed into an easy dressing when thinned out with water or plant-based milk.
The basic blueprint for a delicious bowl is using some leafy greens, cooked starches, plant-based protein, some crunchy nuts or seeds and perhaps some fruit! Pretty much any of these combinations can be topped with some creamy hummus.
Check out the following satisfying salads and bowls to see what we mean!
Colorful Bowl Recipes with Hummus
Fantastic Hummus WrapsRecipe by Hey Nutrition Lady →
One of your best plant-strong choices when eating out are hummus wraps. Often offered pre-made at many grocery stores or restaurants, they provide lots of flavor and texture while being oh-so-satisfying.
Hummus wraps make for a fantastic to-go lunch idea, and you can fill them with pretty much any veggies, legumes and sauces – hummus wraps are hard to mess up. A little tip: hummus pairs beautifully with avocado, as you will see in the recipes below!
We like to have a package of whole grain wraps at home so a 20-minute-or-less meal is never far away (see our bean burritos for a great example!).
If you want to keep your hummus wraps a bit lower in calories or carbs, try using some leafy greens instead of grain-based wraps!
Recipes for Hummus Wraps
The Best Hummus AppetizersRecipe by I Heart Vegetables →
Sure, you can put some delicious hummus along with your favorite dipping options (listed above) on the table for a special gathering – but have you ever thought about other ways of serving hummus as a vegan appetizer?
If you’re up for a creamy soup as a starter, adding a dollop of hummus can replace a soup’s heavy cream and can make the dish a whole lot healthier at the same time! Find an example below.
Like we stated above, you can swap your cream cheese for hummus – opening the door to delicious plant-based stuffed veggies.
Of course, you can also find plenty of color-rich examples of beautiful vegan appetizer platters with hummus. It’s a fun finger food everyone can enjoy!
Hummus Uses for Appetizers
Let’s Bake With HummusRecipe by Rainbow Nourishments →
Are you in for some more comfort foods that feature our favorite protein-rich dip? When thinking about ideas for what to eat with hummus, lasagna or pizza probably don’t come to mind!
Especially if you want to start adding more beans into your diet, these subtle methods work really well. None of the following vegan baking recipes will taste overtly beany; the hummus just adds a creamy and starchy texture to everything from pizza to casseroles.
And yes, you could even use hummus to bake sweet treats like brownies or cookies! More on that below. For now, let’s enjoy these delicious dairy-free and plant-based protein-rich baked goods.
Baking Recipes With Hummus
Vegan Hummus Pasta RecipesRecipe by Quite Good Food →
Pasta and hummus are a match made in heaven! Not only are both of them accessible and healthy vegan staple foods, but they can also be the building blocks of a quick vegan lunch or dinner ready in under 10 minutes.
Trust us, we don’t need another reason to eat pasta – but pairing it with some hummus and veggies really makes for such an easy, versatile and nutritious meal!
Although it might seem weird in the beginning, you should definitely try this satiating and delicious combination by following some of these recipes.
Delicious Vegan Hummus Pastas
Comfort Foods Made With HummusRecipe by Vibrant Plate →
Now that we’ve had you thinking outside of the box for a while, you’re probably open to making some vegan comfort foods with hummus! After all, why stop at sandwiches, salads and pasta?
Granted, pasta bakes or falafel pizza already count as comfort foods – but there were just too many great ideas for how to use hummus in recipes that we wanted to share with you!
Let’s combine Italian or Mexican food with this Middle Eastern dip and create creamy, nutrient-rich goodness like this!
Hummus in Vegan Comfort Foods
Sweet Dessert Hummus RecipesRecipe by Joy Food Sunshine →
Finally, let’s transform the popular bean dip into a sweet vegan treat! Yes, you read that right. If you’re familiar with our strawberry and white bean smoothie, you’re aware that we’ve already created sweet recipes that feature beans.
There are basically two ways to make a sweet snack, treat or dessert from hummus: either use hummus for shakes and baking or make hummus that serves as a luxuriously sweet yet secretly healthy dip.
In sweet baking recipes, hummus can replace some of the other ingredients you’d normally use to make it healthier and higher in protein at the same time (ever made hummus frosting?).
Don’t worry – the result won’t taste like hummus, of course. Find our favorite uses and recipes for sweet hummus here!
Best Vegan Dessert Hummus Recipes
We hope you’ve enjoyed our guide to the best ideas for what to eat with hummus and are eager to try some of the recipes we introduced in this article.
Following a healthier diet really can be as easy as making smart food swaps and introducing a plant-protein dip such as hummus. Try it for yourself!
Which of these dips and uses for hummus were the most intriguing to you? And how have you been enjoying your hummus so far? Share with us in the comments below and Pin this article for later!
- 3 sweet potatoes, peeled and cut into cubes
- 1.5 cups chickpeas, cooked & drained (240 g)
- 2 tsp cumin
- 2 zucchini, thinly cut lengthwise
- 1 cup fresh spinach (1 oz / 30 g)
- 2 tomatoes, diced
- ½ cup fresh parsley, chopped (1 oz / 30 g)
- 3 green onions, diced
- 2 tbsp freshly squeezed lemon juice
- ¼ tsp salt
- ½ cup hummus (120 g)
- Preheat your oven to 350 °F (175 °C) and line two baking sheets with parchment paper.
- Put the cubed sweet potatoes and cooked chickpeas on one baking sheet. Add cumin and some salt, then toss to combine. Arrange everything into a single layer.
- Place the sliced zucchini on the other baking sheet, arranged into a single layer.
- Put both sheets into the oven for 10 minutes, then flip the zucchini and slightly toss the chickpeas and sweet potatoes. Bake for another 10 minutes, then remove from the oven.
- In the meantime, wash your fresh produce and divide everything equally between two serving bowls. Sprinkle with some salt and lemon juice, mix, then let it sit to allow the flavors to soak in until your baked components are done.
- Time to assemble! Top your veggies in the two bowls with the roasted sweet potato cubes and chickpeas and roll the zucchini into ribbons if you like — this way, they will be easier to grab with a fork and make your bowl look prettier!
- Add a dollop of your favorite hummus and enjoy your easy vegan bowl.
- This recipe works well for meal prep and is part of our 7-day meal plan Week of Bowls. You can store the second serving in the fridge and use it for a portable lunch the next day!
- Regular potatoes work just as well. Feel free to swap the spinach and parsley for any leafy greens and herbs of your choice!
- If you love hummus, be sure to check out 50+ more ways to eat hummus in the article above.
Nutrition Information:Yield: 2 Serving Size: ½ recipe
Amount Per Serving: Calories: 538Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 635mgCarbohydrates: 93gFiber: 24gSugar: 25gProtein: 24g
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!