• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Sava's Kitchen
  • Home
  • Recipe Index
  • By Category
    • Ukrainian
    • Breakfast
    • Lunch
    • Dinner
    • Main dishes
    • Sides
    • Soup
    • Sweet treats
  • About
  • Contact
    • Instagram
    • Pinterest
menu icon
go to homepage
  • Recipe Index
  • About
  • Contact
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • Recipe Index
    • About
    • Contact
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Sides

    High-protein hummus recipe

    Published: Aug 21, 2022 · Modified: Nov 4, 2022 by Sava's Kitchen

    Jump to Recipe Print Recipe

    This high-protein hummus is a healthy spin on the famous middle eastern recipe. Added Greek yogurt and hemp seeds will boost the amount of protein in this delicious dip.

    Close-up shot of a dark seed cracker dipped in hummus and held over the  blurred bowl in the background.
    Jump to:
    • Why you will love this recipe
    • Ingredients notes
    • How to make high-protein hummus
    • How to garnish
    • How much protein per serving
    • Tips for success
    • Serving 
    • How to store the leftovers
    • Frequently asked questions
    • Other healthy dips and spreads recipes
    • 📖 Recipe

    Why you will love this recipe

    • Protein-packed - garbanzo beans, tahini, hemp seeds, and Greek yogurt are all high in protein.
    • Versatile - hummus can be used in so many ways: for dipping, in salads or sandwiches, and even as a pasta sauce.
    • Minimum prep time - takes about 10 minutes including cleaning time.
    • Affordable - it is so much cheaper and healthier than store-bought hummus.
    Overhead view of a white bowl with a thick dip that is swirled on top. There is a flex seed cracker behind the bowl.

    Ingredients notes

    • Garbanzo beans - canned or home-cooked chickpeas as the main ingredient to make hummus. I always use low sodium ones.
    • Tahini - it adds smoothness and extra nutrients. Although raw sesame tahini is higher in nutrients, I prefer using roasted tahini. It has a richer flavor and a nuttier taste.
    • Hemp seeds - are another highly nutritious ingredient. Hemp seeds add a lot of extra protein, fiber, and omegas. In addition, hemp seeds are a great source of a complete plant-based protein, meaning it contains all the essential amino acids.
    • Greek yogurt - you will need a full or low-fat plain Greek yogurt. Greek yogurt is another great source of protein and it will add extra creaminess to the texture. You can skip the yogurt for a vegan version.
    • Olive oil - good quality extra virgin olive oil is the key. You can make it oil-free by skipping this ingredient.
    • Lemon juice - fresh lemon juice for that citrusy and tangy taste we all love, and of course some extra vitamin C. Avoid using bottles of lemon juice.
    • Garlic - I used one fresh garlic clove. Add more for a stronger taste.
    • Sea salt - add salt by taste. Hummus does not need much salt, so add just a little bit at first and you can always add more if needed.
    • Cumin - is the basic spice to add to this popular middle eastern dip.
    Labeled and measured recipe ingredients on a white background.

    How to make high-protein hummus

    Prepare Ingredients - drain the chickpeas and rinse them under cold water. Reserve about 3 Tablespoons of aquafaba. Measure the rest of the ingredients, and peel the garlic.

    Note: simmer canned beans in a medium saucepan filled with water for about 15 minutes and peel them afterward for an extra creamy texture. Peeling a can of garbanzo beans will take about 10-15 minutes. 

    Blend - Add all the ingredients to your food processor. Blend for 40-60 seconds on medium-high speed, scraping the ingredients off the sides if needed. When the hummus is creamy and smooth, it's ready!

    Note: In my opinion, there is no difference in which order you add the ingredients or if you blend tahini and olive oil first (unless you are using a blender). A good food processor with sharp blades will make creamy hummus just by dumping all the ingredients at once. 

    Two-image collage with a food processor filled with recipe ingredients on the left and already blended ingredients into a creamy dip on the right.

    How to garnish

    • drizzle a good quality olive oil.
    • chopped fresh herbs (parsley, dill, basil).
    • sesame seeds or some extra hemp seeds.
    • some red pepper for a spicy kick.
    • kalamata olives, pine nuts, diced carrots, or sweet peppers.

    How much protein per serving

    The whole batch contains about 52 grams of protein. 

    The recipe yields about 6 servings (¼ of a cup per serving) which equals bout 8.8 grams or protein per serving.

    The protein content for this particular recipe is much higher than in traditional hummus (about 3-4 grams).

    Tips for success

    • peel the garbanzo beans for a creamy texture.
    • add a cube of ice to the food processor for fluffy hummus.
    • use no sodium chickpeas and add salt by taste.
    • use high-quality ingredients.

    Serving 

    • Dip: pita bread, chips, seed crackers, celery sticks, and baby carrots.
    • Spread: it goes well on a slice of multigrain bread with some avocado and veggies. Great for making sandwiches and wraps.
    • Pasta Sauce: I often add a few tablespoons of hummus to the bowl with hot pasta for an easy lunch. You won't believe it, but it makes the most delicious pasta dish.
    • Salad: add a scoop to your favorite salad for some great taste and extra protein.
    A creamy hummus swirled in a white bowl. There is diced orange carrots on the top side.

    How to store the leftovers

    Refrigerating: Store prepared hummus in an airtight container for up to 3-4 days. Do not leave hummus at room temperature for longer than 2 hours.

    Freezing: Freezing will change its texture and taste. Instead, you can freeze already cooked chickpeas and steam them for about 20 minutes before making hummus.

    Frequently asked questions

    Can I use a high-speed blender?

    Yes, if you do not have a food processor, you can use a high-speed blender such as Vitamix. Make sure to add liquid and thinner ingredients first for creamier results and better blending. You may need to add more cold water or aquafaba when using the blender.

    Can I use dry chickpeas?

    Yes, only after you cook them. Soak the beans first and boil them in water for about 2 hours or until soft. It's a great idea to cook the beans ahead of time and freeze them in batches. 

    Is this hummus high in calories?

    Hummus is not a low-calorie food, but it is nutritious and healthy when consumed in moderation. It is packed with dietary fiber, protein, and healthy fats. This particular recipe has approximately 229 cal per serving (¼ of a cup).

    Other healthy dips and spreads recipes

    • Guacamole without onion
    • Pumpkin spice chickpeas hummus (sweet)
    • Chicken liver pate

    📖 Recipe

    Overhead view of a white bowl filled with a creamy brown-yellow dip. It is garnished with diced orange carrots on top.

    High-protein hummus recipe

    Nataliia
    This high-protein hummus is a healthy spin on the famous middle eastern recipe. Added Greek yogurt and hemp seeds will boost the amount of protein in this delicious dip.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 5 mins
    Total Time 10 mins
    Course Appetizer, Snack
    Cuisine Mediterranean
    Servings 6
    Calories 229 kcal

    Equipment

    • 1 Measuring Cup
    • 1 set of measuring spoons
    • 1 food processor

    Ingredients
      

    • 1 (15-ounce) can cooked chickpeas or 1½ cups cooked chickpeas
    • 2 Tablespoons aquafaba or cold water
    • 5 Tablespoons Tahini (roasted)
    • 3 Tablespoons shelled hemp seeds
    • 3 Tablespoons plain Greek yogurt
    • 2 Tablespoons olive oil
    • ¼ cup fresh lemon juice 1 lemon
    • 1 garlic clove
    • ½ teaspoon ground cumin
    • ½ teaspoon salt add less if using beans with added salt.

    Instructions
     

    • Drain and rinse chickpeas reserving 2-3 Tablespoons of aquafaba (the liquid in the can or water the beans were cooked in). Juice the lemon using a citrus press or a fork.
    • In a food processor container, add all the ingredients. Close the lid and process for about 1 minute, scraping the sides and bottom of the container. Process for another 20-30 seconds if needed or until smooth.
      1 (15-ounce) can cooked chickpeas, 2 Tablespoons aquafaba or cold water, 5 Tablespoons Tahini (roasted), 3 Tablespoons shelled hemp seeds, 3 Tablespoons plain Greek yogurt, 2 Tablespoons olive oil, ¼ cup fresh lemon juice, 1 garlic clove, ½ teaspoon ground cumin, ½ teaspoon salt
    • Serve with the drizzle of olive oil.

    Notes

    • Use no sodium garbanzo beans.
    • Peel the beans for creamier texture.
    • Skip oil to make it oil-free.
    • Use high quality ingredients.
    • Nutritional facts are for information purposes only, and not to be considered medical advice.
     

    Nutrition

    Calories: 229kcalCarbohydrates: 13.4gProtein: 8.8gFat: 15.9gSodium: 211.6mgFiber: 5.2gSugar: 0.8g
    Keyword hemp seeds hummus, high protein hummus
    Tried this recipe?Let us know how it was!

    More Sides

    • Mediterranean Rice
    • 5 Best Methods to Cook Sweet Potatoes: Pros and Cons
    • Instant Pot Cubed Sweet Potatoes
    • Roasted Sweet Potato Slices

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    A young woman image from heat to the waist. She has long brown hair and wearing a leather jacket over a dark blue t-shirt. She is smiling and looking at the lens of camera.

    Hi there, I'm Nataliia. I am a content creator behind Sava's Kitchen. Here, you will find a lot of healthy family-friendly recipes. My focus is to create versatile nutritious recipes that taste great and are easy to make. Learn more about me by clicking below!

    More about me →

    Popular

    • How to Make Oat Flour in a Blender
    • Dairy Free Waffles: How to Make Waffles Without Milk
    • Air Fryer Whole Sweet Potato
    • Barley Breakfast Porridge

    Footer

    ↑ back to top

    Sava's Kitchen

    • Privacy Policy
    • Contact
    • About

    Copyright © 2023 SAVA'S KITCHEN ON FOODIE PRO THEME

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
    Do not sell my personal information.
    Cookie SettingsAccept
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT