Can you make hummus without chickpeas. Is cauliflower a suitable substitute for chickpeas in hummus. How does keto cauliflower hummus compare to traditional hummus in taste and texture. What are the key ingredients and steps to make keto cauliflower hummus.

The Keto Dilemma: Are Chickpeas Allowed?

For those following a ketogenic diet, the question often arises: are chickpeas keto-friendly? Unfortunately, the answer is no. Chickpeas, while high in protein, are primarily composed of carbohydrates. A single serving can easily disrupt ketosis, making traditional hummus off-limits for keto dieters. However, this doesn’t mean you have to give up on the creamy, flavorful dip altogether.

Cauliflower: The Keto-Friendly Chickpea Alternative

Enter cauliflower, the versatile low-carb vegetable that has become a staple in many keto kitchens. This cruciferous wonder can be transformed into a convincing hummus substitute that’s both delicious and keto-compliant. But how does cauliflower stack up against chickpeas in terms of nutrition and taste?

Nutritional Comparison: Cauliflower vs. Chickpeas

• Cauliflower: Approximately 5g of carbs per cup, with 3g of fiber (2g net carbs)
• Chickpeas: About 45g of carbs per cup, with 12g of fiber (33g net carbs)

The stark difference in carbohydrate content makes cauliflower an ideal choice for keto dieters looking to enjoy a hummus-like dip without compromising their macronutrient goals.

Crafting the Perfect Keto Cauliflower Hummus

Creating a keto-friendly hummus using cauliflower is surprisingly simple and requires just a handful of ingredients. The key is to replicate the smooth texture and rich flavor profile of traditional hummus while keeping the carb count low.

Essential Ingredients for Keto Cauliflower Hummus

1. Cauliflower florets (steamed or roasted)
2. Tahini
3. Extra virgin olive oil
4. Fresh garlic
5. Lemon juice
6. Salt
7. Smoked paprika
8. Cumin
9. Water (for consistency)

Each ingredient plays a crucial role in achieving the authentic hummus flavor and texture. Tahini provides the nutty base, while olive oil adds richness. Garlic and lemon juice bring the classic zesty notes, and the spices round out the Middle Eastern flavor profile.

The Art of Preparing Cauliflower for Hummus

The preparation of cauliflower is a critical step in creating a smooth and flavorful hummus. There are three main methods to cook cauliflower for this recipe: steaming, microwaving, and roasting. Each method has its advantages, but roasting tends to yield the best flavor.

Roasting Cauliflower for Enhanced Flavor

To roast cauliflower for your keto hummus:

1. Preheat your oven to 400°F (200°C)
2. Toss cauliflower florets with olive oil, salt, and pepper
3. Spread on a baking sheet and roast for 20-22 minutes until golden brown
4. Allow to cool before blending

Roasting brings out the natural sweetness of the cauliflower and adds a depth of flavor that steaming or microwaving can’t match. This extra step can elevate your keto hummus from good to extraordinary.

Blending Techniques for the Perfect Texture

The texture of your keto cauliflower hummus is largely determined by how you blend the ingredients. A high-speed blender or food processor is essential for achieving the smooth consistency characteristic of traditional hummus.

Tips for Achieving Optimal Hummus Consistency

• Start by blending the tahini and olive oil until smooth
• Add cooked cauliflower and other ingredients, pulsing until combined
• For thicker hummus, blend less and add water sparingly
• For smoother hummus, blend longer and add more water as needed
• Pulse in short bursts to avoid over-processing

Remember, the key to great texture is patience and careful attention to the blending process. Over-blending can result in a runny consistency, while under-blending may leave your hummus with unwanted chunks.

Flavor Customization: Making It Your Own

One of the joys of making homemade hummus is the ability to customize the flavor to your liking. While the base recipe provides a classic hummus taste, there are numerous ways to put your own spin on this keto-friendly dip.

Creative Variations on Keto Cauliflower Hummus

• Roasted Red Pepper: Add roasted red peppers for a sweet and smoky flavor
• Jalapeño Cilantro: Incorporate fresh jalapeños and cilantro for a spicy kick
• Sun-Dried Tomato: Blend in sun-dried tomatoes for a tangy Mediterranean twist
• Roasted Garlic: Use an entire head of roasted garlic for intense flavor
• Herb-Infused: Add a mix of fresh herbs like parsley, basil, and chives

Don’t be afraid to experiment with different spices and add-ins to create a unique flavor profile that suits your palate. The versatility of cauliflower makes it an excellent canvas for a wide range of flavor combinations.

Serving and Pairing Your Keto Cauliflower Hummus

While traditional hummus is often served with pita bread or crackers, keto dieters need to get creative with their dipping options. Fortunately, there are many low-carb alternatives that pair perfectly with cauliflower hummus.

Keto-Friendly Dippers for Your Hummus

• Sliced bell peppers
• Cucumber rounds
• Celery sticks
• Radish slices
• Keto crackers made from almond or coconut flour
• Pork rinds
• Low-carb vegetable chips (e.g., zucchini or kale chips)

These options not only keep your snack keto-compliant but also add a variety of textures and flavors to complement your homemade hummus. Consider arranging a colorful platter of these dippers alongside your cauliflower hummus for an impressive and diet-friendly appetizer spread.

Nutritional Benefits of Keto Cauliflower Hummus

Beyond its low-carb profile, keto cauliflower hummus offers several nutritional advantages. Cauliflower is rich in vitamins and minerals, while the other ingredients contribute healthy fats and additional nutrients.

Key Nutritional Highlights

• High in fiber, promoting digestive health
• Rich in vitamins C and K from cauliflower
• Contains heart-healthy monounsaturated fats from olive oil
• Provides calcium and iron from tahini
• Offers antioxidants from garlic and spices

This nutrient-dense dip not only fits into a ketogenic lifestyle but also supports overall health and well-being. It’s a guilt-free snack that you can enjoy regularly as part of a balanced keto diet.

Storage and Shelf Life of Keto Cauliflower Hummus

Proper storage is essential to maintain the freshness and flavor of your homemade keto cauliflower hummus. When stored correctly, this dip can last for several days, allowing you to prepare it in advance for easy snacking or entertaining.

Best Practices for Storing Keto Cauliflower Hummus

• Store in an airtight container in the refrigerator
• Consume within 4-5 days for optimal freshness
• Drizzle a thin layer of olive oil on top before storing to prevent drying out
• Stir well before serving if any separation occurs
• Avoid freezing, as it can negatively affect texture

By following these storage tips, you can ensure that your keto cauliflower hummus remains delicious and safe to eat throughout the week. It’s an excellent make-ahead option for busy individuals following a ketogenic lifestyle.

Incorporating Keto Cauliflower Hummus into Your Meal Plan

While traditionally served as a dip, keto cauliflower hummus can be a versatile addition to your low-carb meal plan. Its creamy texture and rich flavor make it suitable for a variety of culinary applications beyond snacking.

Creative Uses for Keto Cauliflower Hummus

• Spread on keto-friendly wraps or sandwiches
• Use as a base for creamy salad dressings
• Dollop onto grilled meats or roasted vegetables
• Mix into cauliflower rice for added flavor
• Use as a low-carb pasta sauce alternative
• Incorporate into deviled egg filling for an extra flavor boost

By thinking outside the box, you can integrate this nutritious and flavorful dip into various meals throughout your day, adding both variety and nutrient density to your keto diet.

Troubleshooting Common Keto Cauliflower Hummus Issues

Even with a straightforward recipe, you may encounter some challenges when making keto cauliflower hummus. Understanding how to address these issues can help you achieve the perfect consistency and flavor every time.

Solutions to Potential Hummus Problems

• Too thick: Gradually add more water or lemon juice while blending
• Too thin: Blend in additional cooked cauliflower or tahini
• Bitter taste: Ensure you’re using roasted tahini and add more lemon juice
• Grainy texture: Blend longer or use a more powerful blender
• Lacks flavor: Adjust seasonings, adding more salt, cumin, or garlic as needed

Remember that perfecting your keto cauliflower hummus recipe may take some practice. Don’t be discouraged if your first attempt isn’t perfect – with a few tweaks, you’ll soon be creating a dip that rivals traditional chickpea hummus.

The Environmental Impact of Choosing Cauliflower Over Chickpeas

While the primary motivation for making cauliflower hummus may be dietary, it’s worth considering the environmental implications of this substitution. Cauliflower and chickpeas have different cultivation requirements and environmental footprints.

Comparing the Eco-Friendliness of Cauliflower and Chickpeas

• Water usage: Cauliflower generally requires less water to grow than chickpeas
• Land use: Chickpeas are often grown as a rotational crop, improving soil health
• Carbon footprint: Local, seasonal cauliflower may have a lower transport-related carbon footprint
• Pesticide use: Varies depending on farming practices for both crops

By choosing locally grown, seasonal cauliflower, you may be making a more environmentally friendly choice. However, both ingredients can be part of a sustainable diet when sourced responsibly.

The Social Aspect: Sharing Keto Cauliflower Hummus with Non-Keto Friends

One of the challenges of following a ketogenic diet can be navigating social situations involving food. Keto cauliflower hummus offers an opportunity to bridge the gap between keto and non-keto eaters, providing a delicious dip that everyone can enjoy.

Tips for Introducing Keto Cauliflower Hummus to Others

• Don’t announce it’s keto unless asked – let the taste speak for itself
• Serve it alongside traditional hummus for comparison
• Offer a variety of dipping options to suit all dietary preferences
• Be prepared to share the recipe – it’s likely to be a hit!
• Highlight the health benefits for those interested in nutrition

By presenting your keto cauliflower hummus as simply a delicious and healthy dip, you may find that it becomes a crowd favorite, regardless of dietary restrictions. It’s an excellent way to show that keto-friendly foods can be just as tasty and satisfying as their higher-carb counterparts.

The Future of Keto-Friendly Dips and Spreads

As the popularity of ketogenic and low-carb diets continues to grow, we can expect to see more innovations in keto-friendly alternatives to traditional high-carb foods. Cauliflower hummus is just one example of how creative substitutions can lead to delicious and nutritious options for those following specialized diets.

Emerging Trends in Keto-Friendly Dips

• Vegetable-based dips using other low-carb veggies like zucchini or eggplant
• Nut-based spreads that mimic the texture of legume-based dips
• Fermented vegetable dips that offer probiotic benefits
• Seed-based alternatives that provide unique flavor profiles
• Incorporation of superfoods for added nutritional benefits

As more people adopt ketogenic lifestyles, the demand for diverse and flavorful low-carb options will likely drive further innovation in this space. Keto cauliflower hummus is just the beginning of a new wave of creative, health-conscious dips and spreads.

Keto Hummus (No chickpeas or legumes!)

This keto hummus is so smooth, thick, and creamy, you won’t believe it is low carb! Made with cauliflower, there are no chickpeas or legumes needed! 2 grams net carbs per serving. 

Keto Hummus

When it comes to keto appetizers, my favorite recipes to make are mozzarella sticks, jalapeno poppers, and this cauliflower hummus. 

If I had to pick a food group that I could eat indefinitely, it would have to be appetizers. Sure, I have a sweet tooth and love some good salads, but if there’s an appetizer table at a party, I’ll be the one making the biggest dent in it.

While I love all kinds of appetizers, it’s the dips, especially the hummus, that win me over every single time. 

Is hummus keto?

Hummus is not keto friendly, as it contains chickpeas. Chickpeas, while high in protein, are still primarily made of carbs and one serving can easily knock someone out of ketosis! Luckily making your own low carb version is possible using a secret ingredient- cauliflower!

I’ve been meaning to share a keto hummus recipe for quite some time. It’s the kind of dip to make and serve and parties and trick everyone there thinking it’s actual hummus. It’s always something I include on my charcuterie board. Now, this keto hummus may look incredibly fancy but it’s so easy to make and needs just one blender or food processor!

No chickpeas and no legumes are needed, but you’d never tell. The texture is thick, creamy, and incredibly rich. It’s smoky, salty, and tastes delicious, you won’t taste any cauliflower whatsoever!

I had some friends over for a small party the other night and served this hummus with the appetizers and NO ONE believed me when I told them it was made with cauliflower- They thought it was a classic hummus!

How do you make cauliflower hummus?

Being such an easy and simple recipe, this is one of those dishes that benefit from using the best quality ingredients possible. this means using a good quality olive oil, freshly mincing the garlic, and squeezing an actual lemon. We all love short cuts but take the extra minute or two and you won’t regret it! 

The Ingredients

• Cauliflower florets– Steamed or roasted cauliflower florets. I simply steamed my cauliflower but I must admit, roasting the cauliflower gives it a much better flavor. 
• Tahini– Smooth and drippy tahini that has been roasted. Raw tahini can be used, but the flavor can sometimes be a little bitter so avoid any potential mistakes! 
• Olive oil– The only oil that should be used for hummus! 
• Garlic– Freshly minced garlic or bottled garlic. Garlic is a must for any good hummus recipe, keto or not! 
• Lemon juice– Balances out the richness of the olive oil and the intense spices. 
• Salt– To taste. 
• Smoked paprika– Quite a controversial hummus ingredient, but it gives the dip a lovely smokey flavor. 
• Cumin– Gives the hummus the Middle Eastern spices and takes the overall flavor up a notch.  
• Water– To make the hummus as smooth or as thick as you like. 

The Instructions

Start by steaming or roasting your cauliflower florets until tender and cooked. Allow it to cool slightly. Next, add the tahini and olive oil to a high speed blender or food processor and pulse until combined and smooth. Add the cooked cauliflower, garlic, lemon juice, seasonings, and half the water and blend until just combined and smooth. Depending on how thick or thin you want your hummus to be, add extra water or continue to pulse.  

How to cook the cauliflower for hummus

While I prefer the roasting method of cooking the cauliflower for this hummus, steaming and microwaving works just as well. 

• Steaming– Place your steam basket in a large wok or saucepan. Fill the wok/saucepan with water, until it is about an inch in thickness, and just covers the base of the basket. Add the cauliflower and place the saucepan over medium heat. Once it begins to boil, reduce to low and let it simmer for 6-7 minutes, until tender. 
• Microwaving– Place the cauliflower florets into a microwave-safe bowl and cover them with plastic wrap. Microwave for 4-5 minutes, or until the cauliflower is tender. 
• Roasting– Preheat the oven to 200C/400F. Line a large baking dish with parchment paper. In a mixing bowl, add the cauliflower florets with 2 tablespoons of olive oil, 1/2 a teaspoon of salt, and 1/4 teaspoon of pepper. Mix together before transferring onto the baking dish. Roast the cauliflower for 20-22 minutes, until golden brown. 

Tips to make the best recipe

• Do not over blend if you want thicker hummus. The more you blend (regardless of whether you add water!), the smoother it becomes. I tend to pulse everything until no thick chunks of cauliflower remain. Then, I pulse in 10-15 second spurts, 
• Taste the hummus before serving it. The amount of spice listed is a recommendation, so feel free to add extra salt, paprika, or even more lemon juice! 
• Don’t use frozen cauliflower! Whether you steam or roast your cauliflower first, it must be from a fresh one. Frozen cauliflower, even after cooking it, will continue to seep out extra liquid and will result in an extra watery hummus! 

Storing and freezing hummus

• To store: Cauliflower hummus should be stored in the refrigerator, covered. It will keep well for up to 2 weeks. 
• To freeze: Place leftovers in a shallow container and store in the freezer for up to 2 months. 

What to serve keto hummus with

• Crackers
• Tortilla chips
• Flatbread
• Keto naan
• Tortillas

Print

• ▢ 1 large head cauliflower chopped into florets (1 lb chopped)
• ▢ 1/2 cup tahini
• ▢ 1/4 cup olive oil
• ▢ 2 cloves garlic minced
• ▢ 4 tablespoon lemon juice
• ▢ 1/2 teaspoon salt
• ▢ 1/2 teaspoon smoked paprika
• ▢ 1/2 teaspoon cumin
• ▢ 1/4 cup water * See notes

• Either steam, microwave, or roast your cauliflower florets until tender. Set aside.

• In a high speed blender or food processor, combine your tahini and olive oil and blend until smooth. Add the cauliflower, garlic, lemon juice, salt, smoked paprika, and cumin, and the water, and blend until just combined. Taste the hummus and if it needs more salt, add it as needed. For a smoother hummus, continue blending or add extra water.

• Transfer your cauliflower hummus into a serving dish and serve immediately.

See the body of the post for ways to cook the cauliflower (steaming, microwaving, or roasting). 

* Only add the water as needed. For a thinner or smoother hummus, you can add more. 

TO STORE: Cauliflower hummus should be stored in the refrigerator, covered. It will keep well for up to 2 weeks. 

TO FREEZE: Place leftovers in a shallow container and store in the freezer for up to 2 months. 

Serving: 1servingCalories: 178kcalCarbohydrates: 8gProtein: 5gFat: 15gSodium: 183mgPotassium: 399mgFiber: 6gVitamin A: 74IUVitamin C: 54mgCalcium: 48mgIron: 1mgNET CARBS: 2g

Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.

Are Chickpeas Keto? | Sure Keto

Are Chickpeas Keto?

Chickpeas are not keto-friendly because they are high in carbs. They may kick you out of ketosis even with a small serving size.

Too Much Carbs!

Chickpeas should be avoided on keto because they are very high in net carbs (19.82g of net carbs per 100g serving).

It is important to limit your net carb consumption to 20g – 30g per day to stay in ketosis. You can calculate your ideal daily net carb allowance by using this keto macros calculator.

As an alternative, you may look for other beans that are low in net carbs.

Low in Fats

Chickpeas are both high in carbs and low in fats, which are the exact opposite of the macros required on a keto diet.

The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means the majority of your foods should be both low in carbs and high in fats.

Avocado, salmon, and ghee are great examples of foods that are both low in carbs and high in fat.

Minimally Processed But High in Carbs

Chickpeas are minimally processed but not a good fit for keto because they are high in carbs.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Here are the common ingredients to be checked for keto – sweeteners, oils, and food additives.

Net Carb Calculator

Chickpeas

Without Salt, Boiled, Cooked, Drained

​

Quantity

19.82 g

net carbs

27.42 g

carbs

7.6 g

fiber

2. 59 g

fats

8.86 g

protein

164

calories

Calculate Your Ideal Macros for Keto »

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Is hummus keto friendly? Carbohydrates, substitutes and more

There is no easier (and delicious) snack than hummus and pita chips.

What’s more, hummus is highly regarded as a nutritious snack, especially when compared to other sauces and spreads that tend to be high in fat and calories.

However, you might be wondering if you can eat hummus on a low-carb, high-fat keto diet.

Hummus is usually made with just four ingredients – chickpeas, olive oil, tahini and lemon juice. Of these four, chickpeas are the only ingredient of concern to keto dieters.

While most people on the keto diet aim to keep their total daily carbohydrate intake below 50 grams (or net carb intake, that is, total carbohydrates minus fiber, below 25 grams), 1/2 cup (90 grams) cooked chickpea contains 20 grams total. carbs and 13 grams of net carbs.

This article explains whether hummus is keto friendly and lists several alternatives.

• Carbs
• Keto status
• Alternatives

How many carbs are in hummus?

2 tablespoons (30 grams) of plain hummus contains:

• Calories: 78
• protein: 2 grams
• Fat : 5 grams
• Total Carbs: 6 grams
• Fiber: 2 grams
• Net Carbs: 4 grams

This serving of hummus is about the size of a golf ball, so it may be less than what you would normally serve yourself in one sitting.

Even this small amount contains 4 grams of net carbohydrates.

Most flavors, such as roasted garlic or red pepper, will not significantly alter carbohydrate or other nutrient levels.

Summary: 2 tablespoons (30 grams) of hummus contains 6 grams of total carbs and 4 grams of net carbs.

Hummus can be part of your keto diet, but just one or two servings can quickly use up a significant portion of your daily carb intake.

If you’re eating hummus, you should limit yourself to a small amount—perhaps as little as 2-4 tablespoons (30-60 grams), which provides 4-8 grams of net carbs.

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In addition, it’s best to carefully plan the other foods you eat to make sure carbohydrates remain low enough to stay in ketosis, which is a metabolic state of burning fat for fuel. not carbohydrates.

Also, be sure to measure your portion carefully, as it’s easy to overestimate 2-4 tablespoons (30-60 grams).

You should also avoid dessert hummus, which is usually chocolate flavored and contains added sugar.

Using hummus as a dip versus hummus as a side dish

If you’re using hummus as a dip, you need to think carefully about what you’re dipping into your hummus.

Most crackers are too carb-heavy for a keto diet, as is pita bread—unless you’re specifically looking for keto-friendly versions. Even the carbohydrates in carrots accumulate quickly.

Celery, raw broccoli and cauliflower are good alternatives.

If you’re afraid of overdoing the sauce, try using hummus as a side dish. Add it to a salad or soup for a creamy, flavorful twist, or use it as a low-calorie substitute for mayonnaise on low-carb sandwiches or rolls.

Treat hummus like a side dish, not a dip, to help you manage portion sizes.

Summary: Hummus works in small amounts on a keto diet, but you can use it as a garnish rather than a dip. This is because its net carbs accumulate quickly.

Low Carb Alternatives to Hummus

While a small serving or two of hummus can sometimes be good on a keto diet, you may need a lower carb alternative, especially if you’re craving a dip. Here are some options:

We offer you: 32 ideas for healthy, low-calorie snacks

• Baba Ganoush. Baba Ganoush is a Mediterranean pasta and sauce made with eggplant rather than chickpeas, although the other ingredients are similar.
• Peté. Pathé is a smooth pasta made from boiled chicken, beef or duck liver. It is high in fat and generally contains only trace amounts of carbs (although it is expensive to purchase and takes a long time to prepare).
• Black soy hummus. You can also make your own hummus with black soybeans, which are incredibly high in fiber, to keep net carbs low.

Summary: spreads and sauces like baba ganoush, liver pâté, and black soy hummus are much lower in carbs than hummus and may be better suited for a keto diet.

Summary

While hummus is good for a keto diet, you should limit yourself to small amounts. Consider using it as a garnish rather than a sauce and avoid the dessert flavor.

You can also consider other low carb dips and spreads such as baba ganoush, pâté, or black soy hummus.

Finally, don’t forget to choose keto-friendly crackers, pita bread, or veggies for dipping.

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Is hummus keto friendly? Carbs, substitutes and more – Drink-Drink

07/04/2022 DrinkDrinkAdmin

Contents

• How many carbohydrates are in hummus?
• Is hummus suitable for a keto diet?
  • Using it as a sauce instead of a side dish
• Low carb alternatives to hummus
• Bottom line
  • Just one tastier) appetizers than hummus and pita chips.

    What’s more, hummus is highly regarded as a nutritious snack, especially when compared to other sauces and spreads that tend to be high in fat and calories.

    However, you might be wondering if you can eat hummus on a low-carb, high-fat keto diet.

    Hummus is usually made with just four ingredients – chickpeas, olive oil, tahini and lemon juice. Of these four, the one ingredient of concern to keto dieters is chickpeas.

    While most people on the keto diet aim to keep their total daily carbohydrate intake below 50 grams (or net carb intake, that is, total carbohydrates minus fiber, below 25 grams), 1/2 cup (90 grams) of cooked chickpeas contains 20 grams total. carbs and 13 grams of net carbs (1).

    This article explains whether hummus is keto friendly and lists several alternatives.

    How many carbohydrates are in hummus?

    2 tablespoons (30 grams) serving of plain hummus contains (2):

    • Calories: 78
    • Protein: 2 grams
    • 9002 9 Fat: 5 grams
    • Total Carbs: 6 grams
    • fiber: 2 grams
    • Net Carbs: 4 grams eats.

      Even this small amount contains 4 grams of net carbohydrates.

      Most flavors, such as roasted garlic or red pepper, will not significantly change the amount of carbs or other nutrients.

      Conclusion

      A 2 tablespoon (30 gram) serving of hummus provides 6 grams of total carbs and 4 grams of net carbs.

      Is hummus suitable for a keto diet?

      Hummus can certainly be part of your keto diet, but just one or two servings can quickly use up a significant portion of your daily carbohydrate intake.

      If you’re eating hummus, you should limit yourself to a small amount—perhaps as little as 2-4 tablespoons (30-60 grams), which provides 4-8 grams of net carbs.

      Also, it’s best to carefully plan the other foods you eat to make sure your carbs remain low enough to stay in ketosis, which is the metabolic state of burning fat for fuel rather than carbohydrates (3).

      Also, remember to measure your portion carefully, as it is easy to overestimate the actual amount of 2-4 tablespoons (30-60 grams).

      In addition, you should avoid dessert hummus, which is usually chocolate-flavored and contains added sugar (4).

      Using it as a dip instead of a side dish

      If you’re using hummus as a dip, you need to think carefully about what you’re dipping into your hummus.

      Most crackers are too carb-heavy for a keto diet, as is pita bread—unless you’re specifically looking for keto-friendly versions. Even the carbohydrates in carrots add up quickly (5, 6, 7).

      Celery, raw broccoli and cauliflower work well instead.

      If you’re afraid of overdoing the sauce, try using hummus as a side dish. Add it to a salad or soup for a creamy, flavorful twist, or use it as a low-calorie substitute for mayonnaise for low-carb sandwiches or rolls.

      Treat hummus as a side dish, not a dip, to help you manage portion sizes.

      summary

      Hummus works in small amounts on a keto diet, but you can use it as a garnish rather than a dip. This is because its net carbs accumulate quickly.

      Low-Carb Alternatives to Hummus

      While a small serving or two of hummus may be appropriate from time to time on a keto diet, you may need a lower-carb alternative, especially if you’re craving sauce. Here are some options:

      • Baba Ganoush. Baba Ganoush is a Mediterranean pasta and sauce made with eggplant rather than chickpeas, although the other ingredients are similar. This baba ganoush recipe contains about 3 grams of net carbs per 3 tablespoons (45 grams) serving.
      • pate. Pathé is a smooth pasta made from boiled chicken, beef or duck liver. It is high in fat and usually contains only trace amounts of carbohydrates (although it is expensive to purchase and takes a long time to prepare). A 2 tablespoon (30 gram) serving of this Chicken Liver Pate recipe is carb-free.
      • Black soy hummus. You can also make your own hummus with black soybeans, which are extremely high in fiber, to keep net carbs low.