Is Hummus Suitable for a Keto Diet? Learn About Carbohydrates, Substitutes, and More

Is Hummus Keto-Friendly? Carbs, Substitutes, and More

Hummus, a creamy Middle Eastern dip made from cooked chickpeas, sesame paste (tahini), olive oil, and various spices, is a popular choice for many people following a ketogenic diet. However, whether hummus is keto-friendly or not depends on a few factors.

Carbs in Hummus

Carbs in Hummus

The main concern when it comes to the keto diet is the carb content in food. Traditional hummus contains around 8-10 grams of carbohydrates per 2 tablespoons, which can quickly add up if you consume larger portions.

For individuals following a standard ketogenic diet, which typically limits daily carbohydrate intake to 20-50 grams, hummus may not be the best choice. However, for those following a less restrictive version of the keto diet, such as the cyclical or targeted keto diet, incorporating small amounts of hummus may be feasible, as long as you carefully track your overall carbohydrate intake.

Alternatives to Traditional Hummus

If you’re on a strict keto diet and want to enjoy a similar creamy dip, several alternatives to traditional hummus can be keto-friendly options:

  1. Avocado-based dip: Mash ripe avocados with olive oil, lemon juice, salt, and your choice of spices to create a rich and creamy dip. Avocado is low in carbs and high in healthy fats, making it a perfect keto substitute.
  2. Roasted red pepper dip: Blend roasted red peppers with olive oil, garlic, salt, and pepper to create a flavorful and low-carb dip. This dip offers a similar taste profile to hummus without the excess carbohydrates.
  3. Cauliflower hummus: Replace chickpeas with cooked cauliflower to make a keto-friendly version of hummus. Blend the cooked cauliflower with tahini, olive oil, garlic, and spices for a delicious and low-carb alternative.



While traditional hummus may not fit into the strict carbohydrate limits of a standard ketogenic diet, there are plenty of keto-friendly alternatives available. Whether you choose to enjoy hummus in moderation or try one of the substitutes mentioned above, it’s essential to consider your individual dietary goals and track your carbohydrate intake to stay in ketosis.

Remember, the key to a successful keto diet is finding a balance that works for you and supports your health and weight loss goals.

Using it as a dip vs. a garnish

Using it as a dip vs. a garnish

Hummus is a versatile food that can be used as both a dip and a garnish. When using hummus as a dip, it can be paired with a variety of foods, such as vegetables, pita bread, or crackers. The creamy texture and flavorful taste of hummus make it a popular choice for dipping.

As a garnish, hummus can be used to add a burst of flavor to a wide range of dishes. It can be spread on top of grilled meats, used as a sauce for sandwiches, or drizzled over roasted vegetables. The possibilities are endless when it comes to incorporating hummus into your favorite recipes.

Whether you choose to use hummus as a dip or a garnish, it’s important to consider the carb content. While hummus is generally considered keto-friendly in moderation, it’s important to be mindful of portion sizes to ensure you stay within your daily carb limits. Additionally, some individuals following a strict ketogenic diet may opt for lower-carb alternatives to hummus, such as avocado or Greek yogurt dips.

Overall, hummus can be a delicious and nutritious addition to a keto diet when consumed in moderation. Whether you choose to use it as a dip or a garnish, be sure to enjoy it as part of a well-balanced meal. Experiment with different flavors and ingredients to create unique and satisfying combinations.

Essential Diet & Nutrition Insights