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Is Hummus Low Carb? Exploring the Benefits of Keto-friendly Dip

Is Hummus Low Carb

Ever thought of enjoying a delicious, creamy dip without the guilt of carbs? Keto dieters rejoice! We’re diving into the world of keto-friendly, low carb hummus alternatives and answering the question, “Is hummus low carb?”

The short answer is no, hummus is not really low carb. But it’s also generally used as a dip, so you’re likely not consuming hummus in large amounts. However, to stay in your low carb range, you’ll want to only consume about 3-4 tablespoons. That’s about 6 net carbs. So in that range, you’ll be fine.

But if you’re looking to indulge a bit more, then hummus is kinda on the proverbial bubble. However, there are plenty of hummus alternatives that can provide all the taste you love, while still being low carb.

This allows you to savor this Middle Eastern delight while staying true to your low-carb lifestyle. Get ready to explore a variety of delicious hummus substitutes and discover their health benefits!

Is Hummus Low Carb

Short Summary

  • In small amounts, hummus can be a low carb food. It’s about 3 carbs per tbsp, so keep it at 3-4 tablespoons for low carb.
  • Keto-friendly hummus is a delicious and nutritious dip that can be enjoyed on the keto diet.

  • Try out low carb alternatives like cauliflower, avocado, or almond hummus for a flavorful snack.

  • Enjoy the health benefits of traditional hummus while following your low carb lifestyle with store bought options and tasty serving suggestions!

Understanding Hummus: Ingredients and Nutritional Profile

Hummus, a beloved creamy dip hailing from Middle Eastern and Mediterranean cuisines, is traditionally made of chickpeas, tahini, olive oil, lemon juice, sea salt, and garlic. As delicious as it is, chickpeas, the main ingredient, contribute to its high carb content, which might raise red flags for those following a ketogenic or low-carb diet.

Fear not, Hummus lovers! There are keto-friendly alternatives to traditional hummus that can still provide you with a delightful dipping experience. These alternatives, such as cauliflower hummus, avocado hummus, and almond hummus, offer fewer carbs and cater to various dietary preferences. So, savoring hummus while staying within your carb limits is absolutely possible with some planning.

Hummus is more than just a delicious dip; it’s packed with nutrients and health benefits. The insoluble fiber, healthy fats, and protein in hummus all work together to slow down digestion, prevent blood sugar spikes, and improve insulin sensitivity, thanks to the presence of manganese and molybdenum in chickpeas.

Now, let’s explore whether traditional hummus is low-carb and suitable for a keto diet.

Is Traditional Hummus Low Carb?

Traditional hummus contains about 4 grams of net carbs per tablespoon, making it not ideal for a strict keto diet. However, if you’re following a more flexible low-carb diet, you might be able to enjoy hummus in moderate amounts. It’s essential to keep an eye on your serving sizes, as hummus does contain some net carbs.

When eating hummus on a keto diet, it’s crucial to choose the right accompaniments. Steer clear of high-carb pita bread, crackers, or bread, and opt for low-carb alternatives instead.

Now that we know traditional hummus may not be the best choice for strict keto dieters, let’s explore some keto-friendly hummus alternatives.

Keto-friendly Hummus Alternatives

For those craving hummus but seeking a low-carb option, there are several keto-friendly alternatives available. These alternatives, such as cauliflower hummus, avocado hummus, and almond hummus, contain fewer carbs than traditional hummus, making them suitable for keto dieters.

Cauliflower hummus replaces chickpeas with steamed cauliflower, retaining the classic hummus taste and texture while significantly reducing the carb content. Avocado hummus, on the other hand, blends avocados with traditional hummus ingredients for a unique twist that’s both nutritious and delicious.

Finally, almond hummus uses leftover almond pulp from homemade almond milk, adding a nutty flavor to the mix. Let’s dive deeper into each of these keto-friendly hummus alternatives.

Cauliflower Hummus

Cauliflower hummus is a fantastic keto-friendly option for those looking for a healthier alternative to regular hummus. It’s made with steamed cauliflower instead of chickpeas, combined with other classic hummus ingredients like tahini, olive oil, lemon juice, garlic, and spices. This substitution significantly reduces the carb content, making it more suitable for keto dieters.

A serving of cauliflower hummus contains only 2 grams of net carbs, making it a guilt-free dipping choice for those watching their carb intake. The creamy texture and delicious taste of cauliflower hummus make it an excellent option for satisfying your hummus cravings without sabotaging your keto diet.

Serve cauliflower hummus with low-carb veggies like celery, cucumber, and bell peppers for a tasty and nutritious snack. You can also use it as a topping for chicken or a salad dressing for an extra burst of flavor.

Avocado Hummus

Avocado hummus is another delightful keto-friendly hummus alternative. Combining creamy avocados with traditional hummus ingredients, this unique twist offers a nutrient-dense, delicious dip with 4 grams of net carbs per serving. The recipe for avocado hummus yields 22 servings, making it an excellent choice for parties or meal prep.

Enjoy avocado hummus with keto-friendly pita bread and roasted veggies for a satisfying, low-carb snack. The vibrant green color and smooth texture of avocado hummus make it a visually appealing and tasty option for those seeking a low-carb dip that doesn’t compromise on flavor.

Almond Hummus

Almond hummus is a delicious and nutritious alternative to traditional hummus for keto dieters. Made from almond pulp leftover from homemade almond milk, it’s blended with tahini, lemon, garlic, and other usual hummus ingredients.

This nutty-flavored hummus provides a unique taste experience for hummus enthusiasts. While it still contains chickpeas, the addition of almond pulp helps reduce the overall carb content and adds a delightful twist to the classic recipe.

Serve almond hummus with low-carb veggies or keto-friendly crackers for a scrumptious and satisfying snack. You can also experiment with different nut pulps or butters to create your own unique keto-friendly hummus variations.

Tips for Choosing Store-Bought Low Carb Hummus

If you prefer store-bought hummus, it’s essential to choose a keto-friendly option. Read the label carefully to ensure there are no added sugars or preservatives that could impact your keto diet. Opt for hummus made with traditional ingredients like tahini, olive oil, lemon juice, and garlic for a low-carb option. Be cautious of brands that add sugar or unhealthy oils, as these could affect your keto diet and overall health.

Remember to keep your portion sizes in check when enjoying store-bought keto hummus, as even keto-friendly options can still contain some net carbs. Moderation is key to maintaining a successful keto diet while still enjoying the delicious taste of hummus.

Serving Suggestions for Keto Hummus

Keto hummus can be enjoyed with a variety of low-carb accompaniments. Cooked cauliflower, celery, carrots, bell peppers, chicken, and salad are all great options to pair with keto-friendly hummus. You can also try adding hummus to your low carb dairy queen choices.

For an extra burst of flavor, sprinkle smoked paprika or other spices on your hummus before serving. This adds a touch of color and enhances the taste of your keto hummus.

Remember to choose low carb friendly crackers or bread as accompaniments to your hummus, ensuring that your snack remains low in carbs and suitable for your keto diet.

Health Benefits of Keto-friendly Hummus

Serving Size Keto Hummus

Keto-friendly hummus offers several health benefits due to its nutrient-rich profile and low-carb content. It can promote weight loss, improve insulin resistance, and reduce the risk of diabetes for those following a keto diet.

Hummus is also known for its positive effects on digestive health thanks to the dietary fiber and healthy fats it contains. These nutrients can help maintain a healthy gut and prevent gastrointestinal issues.

With low carb friendly hummus, you can enjoy the delicious taste and health benefits of traditional hummus without compromising your low-carb lifestyle. It’s a win-win for hummus lovers and keto dieters alike!


Keto-friendly hummus alternatives like cauliflower hummus, avocado hummus, and almond hummus allow you to enjoy the delightful taste and numerous health benefits of traditional hummus while adhering to a low-carb diet. These alternatives provide a versatile range of flavors and textures, making it easy to find a hummus substitute that suits your taste buds and dietary needs.

When choosing store-bought hummus, always read the label carefully to avoid added sugars or preservatives that could impact your keto diet. Enjoy your keto hummus with low-carb veggies, keto-friendly crackers, or as a topping for chicken and salads for a satisfying and nutritious snack.

Don’t let the carb content of traditional hummus hold you back from enjoying this delicious dip. Embrace the world of keto-friendly hummus alternatives and enjoy the flavors while staying on track with your low-carb lifestyle!

Frequently Asked Questions

Is hummus good for a low carb diet?

Hummus can be a great part of a low-carb diet, as long as it is eaten in moderation. A two-tablespoon serving of hummus provides about five grams of carbohydrates, and if eaten within the recommended portion size, it can help you stick to your low-carb goals. Like most things related to diet and nutrition, always in moderation.

Can you eat chickpeas on a low carb diet?

Yes, you can enjoy chickpeas on a low carb diet – as long as you keep your intake in check. Legumes like chickpeas are high in protein and fiber, so they’re still a beneficial part of a healthy, balanced diet.

Just make sure to track your daily carbohydrate intake if you’re following a strict plan.

How high in carbs is hummus?

Hummus is relatively low in carbs compared to other foods, with around 2-3 grams of net carbs per tablespoon. Therefore, it can make a great snack on a low-carb veggie as a dip or on a lettuce wrap.

How many net carbs are in a cup of hummus?

A cup of hummus contains approximately 20.4g of net carbs, a result of the 35.2g of total carbs and 14.8g of dietary fiber.

Is hummus keto?

Yes, you can have hummus on the keto diet – as long as it is in moderation. Although traditional hummus is high in carbohydrates, there are options that can be made with cauliflower or avocados which will reduce the carb content. Just make sure to keep your servings small and pair it with low-carb vegetables.

Summing it up

You can eat hummus on a keto diet, but you must be careful about portion size and ingredients to make sure it fits into your macros. You can also opt for lower-carb versions, such as those made with cauliflower or avocado, to get the same taste with fewer carbs.

Click to return home, or check our post on low carb vs keto. And contact us to tell us about your favorite hummus alternative.


  1. Ace-Cpt, M. C. (2023, January 9). Is hummus keto? Health. https://www.health.com/diets/keto-diet/is-hummus-keto
  2. Is Hummus Keto-Friendly?—Facts about This Low Carb Dip. (n.d.). https://www.drberg.com/blog/can-i-eat-hummus-on-a-ketogenic-diet

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