by KetoFocus.com
A low carb hummus that tastes & looks just like REAL hummus
4 Stars (1 Reviews)
Dairy FreeEasyEgg FreeNut FreeVegan
This keto hummus recipe ingeniously substitutes chickpeas with the low carb legume, lupini beans, resulting in a dip that mimics the authentic flavor and texture of traditional hummus.
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Nutrition Facts
Serving Size:
2 tablespoons
8
Servings
123
Calories
10g
Fat
5.2g
Protein
1.2g
Net Carb
3.4g
Total Carbs
This keto hummus recipe introduces a brilliant twist by using lupini beans as a substitute for chickpeas replicating the flavor and mouthfeel of the infamous Middle Eastern dip. Lupini beans closely resemble chickpeas making them an ideal choice. Unlike other low carb hummus recipes that rely on cauliflower, zucchini or artichokes, this lupin bean based version maintains the authentic hummus experience when paired with your favorite crackers, chips, bread or vegetables.
Is hummus keto?
Hummus made with chickpeas (aka garbanzo beans) is not keto approved because this legume is relatively high in carbohydrates. One cup of cooked chickpeas has 45 grams of carbs and 32.5 grams of net carbs when disregarding the fiber. One serving would put most people over their carbohydrate allotment for the day.
- How to make keto hummus without using chickpeas
- Recipe Details
- Watch the recipe video
- Keto Hummus Ingredients
- Keto Hummus Directions
- Similar recipes others love
- Are chickpeas keto?
- What are lupini beans?
- What to eat with hummus on keto
- Storage information
- FAQs
How to make keto hummus without using chickpeas
There are only a few ingredients added to garbanzo beans to give create that smooth hummus paste with nutty, garlicky notes. The main hurdle is to find a replacement for the high carb beans.
Possible alternatives to chickpeas
To replace the chickpeas, other recipes use cauliflower, zucchini, even artichoke hearts! The problem is that none of these alternatives are remotely related, let alone, look like chickpeas. Cauliflower shouldn’t be the solution to substituting high carb ingredients in every recipe.
In order to successfully mimic the flavor and texture of actual hummus, a substitute should be used that is in the same legume family as the chickpea – like lupini beans! These beans not only look and taste similar to canned chickpeas, but they are very high in fiber. Lupin beans are the best alternative to chickpeas because they are low in net carbs, but still high in protein.
Tahini
Tahini is a creamy paste made from ground sesame seeds, which means it’s nut-free as well. It is a staple ingredient in Middle East and Mediterranean cuisine. Tahini paste has a rich, nutty flavor with a smooth, velvet like consistency.
Other flavor components
Besides tahini, other flavor enhancers that are typically added to hummus include garlic, salt, olive oil, cumin and lime or lemon juice.
Serve the hummus with sweet peppers, sliced carrots, and cucumbers.
Keto Hummus Recipe Video
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Keto Hummus Ingredients
1 cup lupini beans - 1 garlic clove, minced
- 1/3 cup tahini
- 2 tablespoons olive oil, divided
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/2 lime, juiced
- 2-3 tablespoons cold water
1 cup Keto Hummus Directions
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Add ingredients
To a food processor, add lupini beans, garlic, tahini, 1 tablespoon olive oil, ground cumin, salt, lime juice and 2 tablespoons of water.
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Puree until smooth
Process the ingredients until smooth. Add additional 1-3 tablespoons water if needed to thin out hummus. Taste and adjust seasoning if needed adding more salt, lime or cumin if desired to your preferences.
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How to serve
Transfer the hummus to a serving bowl or platter. Drizzle with the remaining tablespoon of olive oil and garnish with chopped parsley and paprika. Serve with your favorite vegetables or low carb breads.
Are chickpeas keto?
Chickpeas are not keto because they are relatively high in carbohydrates. One cup of chickpeas has 45 grams of carbs.
If you want to include chickpeas in your lifestyle while still following keto, you would need to do so in moderation and be mindful of portion sizes.
Many people on the keto diet use alternatives to canned garbanzo beans like lupini beans or cauliflower in order to make low carb versions of dishes like hummus or Jennifer Aniston’s famous salad.
What are lupini beans?
Lupini beans are in the legume family and known for their high protein and fiber content. They can be eaten as a snack, added to salads, or used in various dishes, similar to other legumes.
The lupini beans used in this recipe have 3 grams total carbs per serving and 3 grams of fiber – that means they are zero net carbs!
Where to get lupini beans
These beans are not widely used or known, so your grocery store might not carry them. However, several manufacturers are sold on the internet. Here are a few that I’ve tried.
What to eat with hummus on keto
Hummus can be served with a variety of keto friendly options. Here’s some ideas:
Vegetables
Vegetables like sweet peppers, celery, cucumber slices, broccoli, cauliflower or small amounts of carrot sticks can be used to scoop up hummus.
Breads
My favorite to pair with hummus is sliced bread or a roll torn off and wiped in the creamy hummus. Crackers, chips and breadsticks are other options.
Spread
Use this hummus as a spread for lettuce wraps or on a low carb tortilla for a quick meal.
Storage information
Leftovers will store in an airtight container in the refrigerator for 3-5 days.
You can freeze this hummus for up to 2 months. Thaw overnight in the fridge before serving. Freezing and thawing may slightly alter the texture of the hummus, making it less creamy. You can restore that creaminess by stirring in a little extra olive oil or tahini.
Keto Hummus: FAQS
How many carbs are in hummus?
The carbs in hummus primarily comes from the canned chickpeas. A cup of hummus can have up to 37 grams of total carbohydrates and 23.5 grams of net carbs.
Can I substitute the lupini beans if I can't find them?
If you can't source lupin beans, you could substitute them by using roasted cauliflower. Roast 4 cups of cauliflower florets in the oven tossed with olive oil and salt for 30-45 minutes.
Can I make this hummus recipe without a food processor?
The lupin beans have thicker skins compared to canned garbanzo beans so using a food processor is ideal for creating a smooth paste. A blender can be used in place of a food mill; however, you may have to blend for a longer time.
Nutritional information & Macros
Nutrition Information
Keto Hummus
Servings: 8
| Amount Per Serving | |
|---|---|
| Calories | 123 |
| Fat | 10g |
| Protein | 5.2g |
| Total Carbs | 3.4g |
| Net Carbs | 1.2g |
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For a much smoother Humus, it is advised to add 3-5 ice cubes to the food processor. (depending on the amount you are making) that’s the authentic way to make Humus.
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