Hummus may just be the perfect snack. It’s full of flavor and tastes like a creamy indulgence. It’s delicious as a dip or spread. But is hummus good for you?
Classic hummus is made from cooked chickpeas (garbanzo beans), tahini, olive oil, lemon juice and spices. It’s considered a nutrient-dense food, packing a punch of protein, fiber and vitamins.
Ready to jump on the hummus train? Try making your own with these hummus recipes.
Is Hummus Healthy?
Yes, hummus is healthy enjoyed in moderation. Hummus is rich in nutrients, and research shows that people who regularly eat chickpeas tend to have higher intakes of fiber, polyunsaturated fatty acids, vitamins and minerals. Chickpeas are part of the legume family, along with kidney beans, pinto beans, white beans, black beans, lima beans, split peas, lentils and edamame. Legumes are famously protein powerhouses.
Plus, eating hummus can be a great way to eat more veggies. Use it as a creamy dip or top a salad with your favorite flavor. Hummus is a healthy alternative to dips like ranch. Two tablespoons of hummus contain about 67 calories, 2 grams of protein, 5 grams of fat, 4 grams of carbs, and 1.5 grams of fiber.
The Health Benefits of Hummus
It’s hard to overstate the health benefits of hummus. From weight loss to heart health, a scoop of hummus a day may just keep the doctor away.
Weight Loss
Hummus-lovers may have an easier time maintaining a healthy weight. Research shows that people who regularly consume hummus or chickpeas are 53% less likely to be obese. They also tend to have a lower body mass index (BMI) and smaller waist circumference. Find more ways to fit chickpeas into your diet with these easy chickpea recipes.
Good for the Heart
Regular chickpea-eaters have lower cholesterol levels, including low-density lipoprotein (LDL). LDL is known as the “bad” cholesterol and can lead to heart disease.
Low Glycemic Index
Chickpeas have a low glycemic index. This means that eating them does not spike your blood sugar and helps to manage insulin levels. When eaten regularly, hummus can improve your body’s glycemic control and insulin resistance. This lowers the risk of developing type 2 diabetes.
Promotes GI Health
One of the fatty acids found in hummus has been linked to improved gastrointestinal health and a lower risk of colorectal cancer.
What to Eat with Hummus
There are many ways to eat hummus. Here are a few of our favorites:
- Use hummus as a topping for a Mediterranean bulgur bowl.
- Ditch the mayo in potato salad and use hummus instead.
- Dip raw veggies like carrot sticks, sliced peppers and snap peas in homemade hummus for a satisfying crunch.
- Spread hummus on toast to cut back on butter.
- Use hummus instead of mayo on your sandwiches and burgers.
- Top baked potatoes with creamy hummus to replace sour cream.
- Make a Mediterranean flatbread with hummus and fresh veggies.
- Ditch the bacon and add hummus to your breakfast burrito.
- Use hummus to make a healthier tuna salad and serve with whole-grain crackers.
- Amp up store-bought hummus. Here’s how to make hummus taste better.
Mediterranean Hummus Nachos
Love hummus? You're going to want to try this fun take. It transforms this classic party dip into a totally new (and totally delicious) dish. Not sure which brand of hummus to buy? Check out the brands our editors and the Taste of Home Test Kitchen recommend.
Grilled Corn Hummus Tostadas
This recipe is a combo of Mediterranean and Mexican cuisines, giving it a unique taste. Avocado and hummus may sound like a weird mix, but they really go together well. —Lauren McAnelly, Des Moines, Iowa
Speedy Hummus Pizza
What started as an appetizer is now one of my favorite Mediterranean meals. I make sure I always have the ingredients, so I can whip it up in a hot minute. I like to use fresh tomatoes instead of sun-dried ones when they're in season, and sometimes I throw in some chopped artichoke hearts, too. —Nikki Haddad, Germantown, Maryland
Layered Hummus Dip
My love for Greece inspired this fast, easy Mediterranean dip. It is fabulous for parties and a delicious way to include garden-fresh veggies on your menu. —Cheryl Snavely, Hagerstown, Maryland
Hummus & Veggie Wrap-Up
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
Chicken and Spinach Pasta Salad
My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois
9-Layer Greek Dip
Instead of serving the same taco dip at every family event or potluck, try this light, cool and refreshing Greek dip. It looks and tastes healthy—and it is. —Shawn Barto, Winter Garden, Florida
Mediterranean Bulgur Bowl
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
Grilled Hummus Turkey Sandwich
I created this toasted sandwich last summer using homemade hummus and veggies from our garden. We really can't get enough! —Gunjan Gilbert, Franklin, Maine
Layered Mediterranean Dip with Pita Chips
Not your ordinary layer dip, the bold combination of hummus and Greek yogurt will be a new most-requested recipe at your next baby shower or gathering. —Elizabeth Dumont, Boulder, Colorado
Cheesy Summer Squash Flatbreads
When you want a meatless meal with Mediterranean style, these flatbreads smothered with squash, hummus and mozzarella deliver the goods. —Matthew Hass, Franklin, Wisconsin
Tomato & Avocado Sandwiches
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Seven-Layer Mediterranean Dip
I like traditional seven-layer Mexican dip, but I love Mediterranean ingredients even more. When I made this mashup, my husband wolfed it down. And he won’t even touch hummus or Greek olives on their own! —Bee Engelhart, Bloomfield Township, Michigan
Grilled Greek Pita Pizzas
This easy flatbread pizza captures classic Mediterranean flavors in every bite. It works equally well as a speedy main dish or an appetizer. —Kristen Heigl, Staten Island, New York
Hearty Turkey & Feta Sandwich
I’ve served this highly requested sandwich at get-togethers since my college days. What makes it so good is the hummus and the pickle - everyone notices if the pickle is missing. — Jackie Termont, Richmond, Virginia
Mediterranean Layered Dip
This quick and easy dip begins with purchased hummus. It's then flavored with the Mediterranean flavors of feta cheese, olives and lemon. —Patterson Watkins, Philadelphia, PennsylvaniaThe post Is Hummus Good for You? appeared first on Taste of Home.
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