The rich texture and delicious taste of hummus are an all-time favourite. I love the dipping of celery sticks and chicken bites into it because it’s delicious and fills me up throughout the day.
However, if you want to eat hummus, can you do so and still be in ketosis?
In the next section, we’ll discuss the essential information you should be aware of while eating hummus on keto. We’ll also look at the amount of carbs it contains and delicious recipes and other options.
Is Hummus Keto-Friendly?
Hummus from the store is keto-friendly since the two tablespoon serving contains only 4 grams of carbs net. You can therefore consume hummus for snacks since you’ll need to consume many tablespoons before it begins impairing ketosis.
However, it’s essential to check the label prior to purchasing. Many companies include soy oil, potentially harmful sweeteners and preservatives that can hinder ketosis and cause gluten intolerance symptoms.
It’s a good thing that if you prepare the hummus yourself using keto-friendly ingredients, you can reduce the amount of carbs you consume to nearly zero.
How many Carbs Are in Hummus?
The amount of carbs contained in Hummus will depend on the type of hummus you purchase. Hummus that isn’t of the highest quality and contains sweeteners could have more than 6 grams of carbohydrates per portion.
However, when you make your own hummus using all-natural ingredients, the amount of carbs will be about three or the amount of four grams.
How Do You Create Keto Hummus?
Hummus that is low-carb is the ideal dip for keto-friendly people because it’s delicious and healthy. If you’re hosting your family and friends at your home for dinner, or just want to dip your food items in an amazing dip, this sauce is the perfect choice for you.
So , instead of buying the hummus of a company that contains vegetable oil and corn syrup, think about these recipes for homemade hummus:
- Hummus made with Keto cauliflower
- Avocado hummus
Keto Cauliflower Hummus
Picking up some hummus from the grocery store is easy however I’m convinced that making this cauliflower hummus recipe similar to making it.
It’s also beneficial to can control the ingredients you use to make the homemade Hummus. Being confident that your family is being fed with healthy and nutritious food items will give you peace of mind.
This recipe will require:
- Three cups of cauliflower florets that are raw
- The garlic cloves contain four cloves.
- 1/4 cup avocado or olive oil
- 1 cup lemon juice
- 1/4 cup tahini
- 1/4 cup of hot water
- 1/4 teaspoon Italian seasoning
- 1 teaspoon pink Himalayian salt
- 1/2 teaspoon ground cumin
- A quarter teaspoonful of black pepper
- Paprika along with olive oil to flavor
Additionally, you’ll require an food processor to ensure that everything is thoroughly mixed.
Begin by preheating the oven up to 400 degrees F. Cut the cauliflower into two pieces and then remove the florets and stem. Mix the cauliflower florets with garlic cloves onto the baking tray in a large size and drizzle a tablespoon of avocado oil to stop the cauliflower from sticking. The baking tray should be placed within the oven to bake for approximately 15 minutes.
Combine the roasting cauliflower and garlic mix along with lemon juice and tahini, and spices and then put into the food processor. Once the mixture is processed, add a few tablespoons of water and blend until you get the consistency you want.
As this recipe makes use of natural ingredients, we suggest that you consume it within one week because it could wear away quickly.
Avocado hummus has 4 grams of net carbohydrates per serving , and contains plenty of fat. It is particularly good when served with pita bread keto as well as roasting vegetables.
Making avocado hummus can take just 15 minutes and this recipe yields 22 servings. You’ll need:
- An 15-ounce can Garbanzo beans
- One large avocado
- A clove of four garlic
- One tablespoon olive oil
- The lime’s juice
- 1 teaspoon Cumin
- 1 teaspoon pink Himalayan salt
- 1 teaspoon of the paprika
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon of black pepper
All you need to do is put the ingredients into the food processor, mix until everything is thoroughly blended and then eat!
A serving keto hummus has:
- 3 grams of carbohydrates
- 50 calories
- 2.5 Grams of protein
- 2.6 milligrams of fats that are healthy
- One Gram of fiber
What caught my attention was the protein content. Two tablespoons of food gives you 2.5 milligrams of protein. While plant protein isn’t so bioavailable like animal proteins, it can help keep those hunger pangs at low.
The high protein content of this food is beneficial to athletes. If you don’t add extra meals to your daily diet it is possible to increase your the amount of protein you consume.
Hummus is also rich in nutrients, comprised of nutrients like
- Vitamin E
Hummus is the ideal dip if you’re just beginning to learn about keto or recovering from the keto flu. The abundance of calcium, potassium and sodium supply your body’s electrolytes to help to fight keto flu.
The thing that sets hummus aside in comparison to other dips the fact that it’s made up of tahini that is loaded with quantities of vitamin E. While vitamin E is a vital fat-soluble nutrient but it’s difficult to consume in large amounts.
If you use hummus as dips for your snacks and snacks, you’re increasing your intake of vitamin E which will positively impact the quality of your life overall.
Hummus is still a source of carbs, and if you’re following keto and are looking to cut it out entirely, think about these options.
Low-Carb Hummus Alternatives
Here are some low-carb but equally delicious alternatives to hummus that are keto-friendly:
- Baba ganoush
- Greek yogurt
- Black soybean hummus
- Nut butter
Baba Ganoush is a delicious and attractive snack that tastes like hummusbut is low in net carbohydrates for each serving. It won’t force the ketosis process, or cause inflammation.
Baba Ganoush can be prepared much more easily than making hummus. All you require is roasting eggplant, tahini, olive oil and garlic, lemon juice and salt. Just put these ingredients into the food processor and then enjoy!
Baba Ganoush is a powerful remedy for people who suffer from constipation. The high content of fiber will allow you to reach the recommended intake of fiber in just a few sips.
Eggplant is also less carb-laden than chickpeas. This makes Baba Ganoush a good choice to cut carbs as low as is possible.
Greek yogurt is only six grams of carbohydrates per container, meaning you can consume whatever you like. I like adding black pepper salt, fresh parsley and lemon juice to add a little flavor.
Black Soybean Hummus
As black soybeans are lower in carbs than chickpeas. Black soybean hummus is a low-carb alternative to the traditional Hummus. A serving contains 3 grams net of carbs.
For making black soybean hummus collect these ingredients
- A clove of garlic
- Organic soybeans in a can.
- A tablespoon of juice from a lemon.
- Three tablespoons olive oil
- A half and one tablespoon tahini.
- One teaspoon salt
- Smoked paprika and olives as garnish
Combine these ingredients together in your food processor. Then add one teaspoon of water each interval until you reach the desired consistency.
Tahini is a Middle Eastern condiment that tastes similar to Hummus and is made of the toasted hulled sesame that has been toasted. While it’s an essential ingredient in baba ganoush it’s delicious served by itself.
Tahini can be prepared with just 3 ingredients: sesame seeds olive oil, and salt. Roast the sesame seeds in the pan over a high flame after it’s toasty, put it into the food processor, along with a pinch of salt.
When it is at an unctuous consistency, add several spoons of olive oils in a succession until it has the consistency of Hummus.
Nut butters are generally delicious and are low in carbohydrates. The high protein and fat content helps to keep track of your macros.
My top peanut butters are:
- Peanut butter
- Almond butter
- Sunflower seed butter
However, it’s essential to know the ingredients when you purchase packaged products. A lot of brands include oil and sugar to enhance the taste of their hummus and last longer. However, this can be extremely harmful to the body.
Instead, look for natural keto products, or create your own recipe at your home. It’s easy. All you need are the keto nuts you love, such as macadamia nuts, oil salt, and a food processor and you’re set.
Final Thoughts on Hummus Consumption on a Ketogenic Diet
Hummus is among my most favorite dips for snacking in keto because it’s delicious and contains only 3-4 grams of carbs for each portion.
The surprising high density of nutrient intake can also provide your body with the essential minerals like potassium, sodium and vitamin E. This can help you fight keto flu and boost overall immunity.
If you’re trying to spice the low-carb diet switch your hummus for keto-friendly alternatives , such as Baba Ganoush, Greek yogurt, black soybean Hummus, tahini or butter.
Looking for more information on keto-friendly food? Take a look at our articles on chickpeas being keto are they? Is Quinoa keto?, are lentils keto are they? Are peanut butters keto is tofu keto? Is mayonnais keto?