Name: Healthy Taco Hummus Recipe--Make it a Meal!
Prep time: 10 min
Total time: 10 min
Yield: 8
Cuisine: American
Ingredients: 1-15 ounce can garbanzo beans (aka chickpeas); 3 tablespoons tahini; 3 tablespoons lime or lemon juice; 2 tablespoons olive oil; 2-4 tablespoons cold water (possibly more as last ingredient depending on desired consistency); 2 tablespoons taco seasoning; 1/2 cup diced tomatoes; optional: top with shredded cheese, shredded lettuce, jalapenos, plain yogurt (in place of sour cream)

Are you looking for a snack that is full of delicious flavor and nutrition, won’t break the bank, and is super easy? I’ve got 5 of the most delicious AND easy hummus recipes that will be your new go-to food for social gatherings or just a quick snack. Savory, sweet, and seasonal–I’ve got you covered! Costing only $1-$3 each to make (that’s about 25 cents a serving!) they are easy to customize and swap out ingredients you likely already have on hand. Even better yet–they are packed full of protein, fiber, and minerals. If you have 5-10 minutes, you will fall in love with these easy hummus recipes–even if you aren’t currently a hummus fan!

If you’re saying “I don’t like hummus”–wait! Just try it! Seriously, there should be new word made up just for this amazing and versatile treat–maybe “dreamy whips”? All I know is, I have heard 3 people (I barely know) JUST THIS WEEK tell me they don’t like hummus before trying one of these recipes, and then immediately after taking a bite, said, “I want more!”. My 9 year old daughter even loves the hummus (especially the pumpkin dessert and brownie batter). Have your kiddos pick out what flavor of hummus they’d like and them to help out in making their own healthy hummus snack (they’ll never know how good it is for them)!

Ways to eat hummus

These hummus recipes are so versatile. Here are just a few ways I can think of to eat hummus (varies depending on if it’s a savory or sweet hummus recipe):

spread on a bagel or toast in place of cream cheese
eat by the spoon!
dip pretzels, check out my recipe for healthy keto chips and quick tortilla chips , apples, celery, carrots, or crackers in them (anything “dippable”!)
plop some on banana slices
spread on top of waffles or pancakes in place of syrup
add some granola on top (of the dessert ones) and have a hummus parfait!
so many choices!

I may be able to go on and on about why I love hummus, but I’ll pick just my top 3 reasons why hummus is so amazing: healthy, amazingly delicious, and easy. Why are they so healthy? They have many nutritional benefits that would surprise you!

Nutritional Benefits of Hummus:

Beans–fiber, protein, vitamins and minerals (think healthy bones, helps prevent heart disease)
Selenium may help prevent some cancers
Tahini-aka ground up sesame seeds. Protein, Vitamin B (energy and brain function!) and E (protects against heart disease and stroke), magnesium, iron and calcium *Note-tahini is not required–you can use any nut butter or even sun butter. Or, try adding a couple tablespoons more of olive oil if you’re in a pinch and don’t have any tahini or nut butters on hand
Cacao (not to be confused with cocoa)-polyphenols (antioxidants), reduces inflammation and blood pressure), may improve mood and brain function, cancer protective properties–even helps with asthma symptoms
Dark chocolate–fiber, vitamins and minerals, antioxidants (immunity-boosting); and who doesn’t love chocolate?
Celtic Sea Salt-excellent mineral powerhouse
If you add protein powder, it gives it a massive boost in protein and other vitamins/minerals (depending on what protein powder you use–I currently love Purely Inspired Chocolate and Vanilla powder)

Super secret tips to the perfect hummus

Depending on who you talk to, everyone has their own tips on the perfect hummus: removing the “shells” off the chickpeas, cooking the chickpeas first, using dry “bagged” chickpeas (cooking them first), blending just the liquids first then adding the chickpeas and other ingredients, using the liquid from the canned chickpeas in place of tap water, etc…There are plenty of tips but I’ve found that the main difference in all those methods is just in the texture. So if you are picky with the texture, wanting it to be light and fluffy, you may prefer to spend the extra time to try some of these tactics. But for me, the taste is pretty much the same regardless of the method (and I’m not picky on texture), so I just use the chickpeas as-is (rinsed) from the can.

My Hummus Making Tips

Although I just mentioned I opt for the easiest, least time-consuming way to make hummus, there are a few tips I use for making hummus even easier to make:

Blend the liquids together first (i.e. garlic, minimal amount of water, olive oil, tahini, and maple syrup). This is especially important if you have a “not-so-sturdy” or reliable food processer. If you have a high powered, good food processor, you can probably literally put all ingredients (including only the minimum amount of water listed) all at one time.
At first, only use the minimum amount of water listed until all ingredients are well blended. You can add small amounts of water after it’s blended to get your perfect consistency you’re going for. Hummus hardens when refrigerated, so you may want it slightly more “creamy” prior to refrigeration.
Use cold water
Fresh garlic is always better and actually has antibiotic and anti-inflammatory properities
Fresh lemon juice is always better–the taste of the hummus is fresher
Mince garlic into the lemon juice and let sit for 5 minutes. This takes some of the “bite” out of garlic. Although personally, I love garlic’s bite!
You will typically end up using approximately 8-10 tablespoons of liquid (i.e. water, syrup, any liquid), depending on desired texture, per 1-15 ounce can of beans

hummus add-ins

Once you are into the fun of trying all kinds of hummus recipes, here are some other additions that you can try that really mix things up. These can be added to the final product, and make the most sense to add to the Traditional Hummus recipe (below).

1/2 cup sundried tomatoes
1/2-1 avocado
1/2 cup roasted red pepper
2 tablespoons peanut butter to the dessert recipes
the options are endless!

Yield: 8

Healthy Taco Hummus Recipe--Make it a Meal!

Taco night just got a little better (and healthier!) with this delicious taco hummus recipe! Dip into it with chips, carrots, or celery. Customize your toppings or eat it plain. This quick recipe can be ready in 10 minutes or less and is sure to be a crowd pleaser!

Prep Time 10 minutes

Total Time 10 minutes

Ingredients

1-15 ounce can garbanzo beans (aka chickpeas)
3 tablespoons tahini
3 tablespoons lime or lemon juice
2 tablespoons olive oil
2-4 tablespoons cold water (possibly more as last ingredient depending on desired consistency)
2 tablespoons taco seasoning
1/2 cup diced tomatoes
optional: top with shredded cheese, shredded lettuce, jalapenos, plain yogurt (in place of sour cream)

Instructions

Drain and rinse the garbanzo beans (or use black beans for a slightly different flavor)
Place tahini, water, lemon/lime juice, and olive oil in food processor and process until smooth. Place remaining ingredients in food processor and process until texture is smooth and all beans (including outside of the beans) are pureed well (may take 3-4 minutes).
Top with optional toppings: shredded cheese, lettuce, black olives, jalapenos, and plain yogurt (or sour cream).
Enjoy immediately or store in the refrigerator for up to 5 days.

Notes

This flavorful hummus pairs well with tortilla chips, pretzel sticks, celery, carrots, or any other dippable snack. Especially with the added toppings, this is more of a meal than a side! If you prefer "creamier" hummus, add more lime juice or water, mixing in 1 tablespoon at a time.

Tahini is not absolutely necessary for hummus, but it gives it a really good taste. If you don't have tahini, you can add the comparable amount of olive oil, sun butter, or similar ingredient.

5-Minute Healthy Brownie Batter Dessert Hummus Recipe--Quick and Easy!

This rich brownie batter hummus will satisfy your sweet tooth and is high in protein, fiber, and minerals! Ready in 5 minutes, you can quckly whip this up for a social event or snack! Good for dipping apples slices, pretzel sticks, graham crackers, or just eat it with a spoon!

Prep Time 5 minutes

Total Time 5 minutes

Ingredients

1-15 ounce can black beans (can use chickpeas aka garbanzo beans if you prefer)
3 tablespoons almond butter (or other nut butter or tahini)
4 tablespoons cold water (or almond milk)
3 tablespoons maple syrup (or other sweetener like honey or Stevita powder; If using Stevita, use only 2 tablespoons powder or 14 drops liquid)
2 tablespoons cacao (or cocoa)
(optional) 1.5 tablespoons protein powder (I use chocolate); can also sub 1.5 tablespoons pudding powder
1 tablespoon vanilla extract; if using protein/pudding powder, add 1-2 more tablespoons water at the end depending on desired consistency
pinch of sea salt
pinch of cinnamon
optional: add 1-2 Tablespoons of Natural Peanut butter into food processor, or sprinkle dark chocolate chips, coconut flakes, etc on top

Instructions

Drain and rinse the black beans
Place tahini, oil, water, and syrup in food processor and blend until smooth. Place remaining ingredients in food processor and process until texture is smooth and all black beans are pureed well (may take up to 3 minutes). *Note-if you don't add protein powder, you will need less liquid.
Optional: Blend in natural peanut butter or top with desired toppings (coconut flakes, chocolate chips, etc).
Enjoy immediately or store in the refrigerator for up to 5 days.

Notes

If you prefer a more "liquidy" hummus, add approximately 1 tablespoon more water. If you don't add protein powder, you will use less liquid.

Tahini is not required to make hummus. You can substitute almond, cashew, or even peanut butter in place of tahini.

Savory Traditional Hummus Recipe--Quick and Healthy!

This savory traditional hummus pairs well with pretzel sticks, celery, carrots, or any other dippable snack. Or smear it on a sandwich or bagel. High in nutrition and flavor, this is a crowd pleaser and healthy alternative to store bought hummus. And cheaper too!

Prep Time 5 minutes

Total Time 5 minutes

Ingredients

1-15 ounce can garbanzo beans (aka chickpeas)
3 tablespoons tahini
3 tablespoons lemon juice
2 tablespoons olive oil
2-4 tablespoons cold water (depending on desired consistency; add at end of mixing process as needed)
1 clove garlic or 1 Tablespoon garlic powder or minced garlic
1 teaspoon cumin
1/4 teaspoon of smoked paprika
pinch of sea salt
optional: drizzle sweet chili sauce and or smoked paprika on top

Instructions

Drain and rinse the garbanzo beans
Place tahini, water, lemon/lime juice, and olive oil in food processor and process until smooth. Place remaining ingredients in food processor and process until texture is smooth and all beans (including outside of the beans) are pureed well (may take 3-4 minutes).
Drizzle optional sweet chili sauce or additional smoked paprika on top.
Enjoy immediately or store in the refrigerator for up to 5 days.

Notes

Tahini is not absolutely necessary for hummus, but it gives it a really good taste. If you don't have tahini, you can add the comparable amount of olive oil, sun butter, or similar ingredient.

Cookie Dough Dessert Hummus Recipe--Quick and High in Protein!

This delicious cookie dough dessert hummus will satisfy your sweet tooth and is high in protein, fiber, and minerals! Ready in 5 minutes, this will be your new go-to for social gatherings or a quick snack! Good for dipping apples slices, pretzel sticks, graham crackers, or just eat it with a spoon!

Prep Time 5 minutes

Total Time 5 minutes

Ingredients

1-15 ounce can chickpeas
3 tablespoons almond butter (or other nut butter or tahini)
4 tablespoons cold water (or almond milk)
1 tablespoon maple syrup
1 tablespoon Swerve or Stevita powder (or add one more tablespoon of syrup; can use sugar)
1.5 tablespoons protein powder (I use vanilla)
1 teaspoon vanilla extract
pinch of sea salt
optional: add 1-2 Tablespoons of Natural Peanut butter into food processor, and/or 1-2 tablespoons dark chocolate chips

Instructions

Drain and rinse the black beans
Place almond butter, oil, water, and syrup in food processor and blend until smooth. Place remaining ingredients in food processor and process until texture is smooth and all beans are pureed well (may take up to 3 minutes). *Note-if you don't add protein powder, you will need less liquid.
Optional: Blend in natural peanut butter or top with desired toppings (ie. chocolate chips)
Enjoy immediately or store in the refrigerator for up to 5 days.

Notes

If you prefer a more "creamy" hummus, add approximately 1 tablespoon more water. If you don't add protein powder, you will use approximately 2 tablespoons less liquid. Hummus hardens after refrigeration.

Sweet Pumpkin Spice Dessert Hummus Recipe--Quick and Healthy!

This sweet pumpkin spice dessert hummus will satisfy your sweet tooth and is high in protein, fiber and minerals! Ready in 5 minutes, this recipe will be your new go-to dish for social gatherings--especially around the holidays! Good for dipping apples slices, pretzel sticks, graham crackers, spread it on toast, or just eat it with a spoon!

Prep Time 5 minutes

Total Time 5 minutes

Ingredients

1-15 ounce can chickpeas
3 tablespoons almond butter or tahini
4 tablespoons pumpkin puree (not pumpkin pie filling)
4 tablespoons cold water or almond milk
3 tablespoons maple syrup (can use honey or agave nectar)
1 tablespoon Swerve or Stevita powder; or just add 1 more tablespoon maple syrup
1.5 teaspoon cinnamon
1 teaspoon pumpkin pie spice
1 tablespoon vanilla extract
pinch of sea salt
optional: sprinkle pumpkin pie spice or cinnamon on top

Instructions

Drain and rinse the black beans
Place almond butter, oil, water, and syrup in food processor and blend until smooth. Place remaining ingredients in food processor and process until texture is smooth and all beans are pureed well (may take up to 3 minutes).
Optional: Sprinkle with pumpkin pie spice or cinnamon
Enjoy immediately or store in the refrigerator for up to 5 days.

Notes

If you prefer a more "liquidy" hummus, add approximately 1 tablespoon more water at the end of mixing process.

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Nutrition Information:

Yield:

Serving Size:

2.5 tablespoons
Amount Per Serving: Calories: 158Total Fat: 7gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 239mgCarbohydrates: 20gFiber: 5gSugar: 8gProtein: 6g

Nutrition information isn’t always accurate.

Have fun with these hummus recipes! Or make your very own recipes by swapping out different kinds of beans, toppings, spices, flavored oils, or even what you dip into the hummus. One of the most amazing things about hummus is that it’s so forgiving! If it’s too dry, add a bit more liquid (1 tablespoon at a time). Too “liquidy”? Add more beans (or other dry ingredient). There are countless ways you can customize hummus to make it your new favorite dish!

Enjoy!

Ways to eat hummus

Nutritional Benefits of Hummus:

Super secret tips to the perfect hummus

My Hummus Making Tips

hummus add-ins

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Instructions

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