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Is Hummus Keto Friendly?
Wednesday, 19 September 2018

When starting the keto diet, many people ask, “Is hummus keto friendly?” We will preface this by saying that to get all the benefits of the keto diet, you may need to find substitutes for some of the foods you love.

You can also switch up your ketogenic diet with a few variations as well, depending on your goals. We’ll cover how to do this and more. So, will your favorite chickpea dip become a thing of the past, or can you include it in your keto diet?

Fortunately for you, there are two ways of including hummus in your day-to-day meals, allowing you to keep on enjoying your favorite dip, while at the same time remaining in a ketogenic state.

Is Hummus Keto Friendly?

Hummus is an Egyptian dip traditionally made from cooked and mashed chickpeas, garlic, olive oil, tahini (mashed sesame seeds), lemon juice and sea salt. You can get your hummus in all kinds of flavors such as dried tomato, basil, pesto, and herb flavors.

One cup of hummus contains 24 grams of fat, 19 grams of protein, 15 grams of fiber, 20 grams of net carbs and 35 grams of total carbs. Your favorite dip does not sound very keto friendly anymore, does it? Don't’ despair.

Unprocessed hummus is rich in micronutrients, including vitamin B6, vitamin C, copper, iron, folate, magnesium, phosphorus, zinc, thiamin, calcium, and potassium; all of these nutrients are healthy and beneficial to your metabolism.

On the other hand, processed hummus is made using vegetable oils, which are bad for your health because they are made by processing of unstable polyunsaturated fats.
Consumption of these oils can damage your health. They can increase your risk of heart disease, LDL (or low-density lipoprotein) cholesterol, and inflammation.

This goes without saying, avoid processed hummus and artificial trans fats like vegetable oils at all times, but, the question remains — can you include hummus in your keto diet with such a high net carb count?

You will be happy to hear that, although hummus is high in carbs, there are two ways to keep your favorite dip on your kitchen table.

How to Eat Hummus on a Keto Diet

Your first solution will be to start following either the TKD (targeted ketogenic diet) or CKD (cyclical ketogenic diet). Both of these ketogenic diets make room for adding more carbs to your daily meals, allowing you to leave hummus on your grocery list.

Both of these variations of the keto diet have become athletes’ favorites because they allow active individuals to add up to 50 grams of carbs to their pre- and post-workout meals. As athletes need rapid-acting energy, a slightly higher carb count can help them stay in ketosis but meet the demands of their workout.

The CKD is actually quite similar to SKD because you would follow the same regime for five days a week, and the remaining two would be dedicated only to carb backloading — which means that, in these two days, your meals would be filled with high carb. These would be the days that you can eat hummus on a keto diet, guilt-free.

But if this does not sound tempting to you, and you would like to remain on your low-carb diet every day fo the week, there is another way for you to include hummus in your meals. It simply means making your own keto hummus at home, which can be a delicious way to add this nutrient-rich food to your diet.

Keto Hummus

Once you make your legume-free and keto friendly hummus, you won’t have to worry about its carb count, and you’ll be able to enjoy your favorite dip with a new twist. Simply use low-carb ingredients instead of chickpeas, such as avocado, artichokes or cauliflower, but these are easy to find.

Here’s a keto hummus recipe we love by I Breathe I’m Hungry:

i 3 cups raw cauliflower florets
ii 2 Tbsp water
iii 2 Tbsp avocado or olive oil
iv 1/2 tsp salt
v 3 whole garlic cloves
vi 1.5 Tbsp Tahini paste
vii 3 Tbsp lemon juice
viii 2 raw garlic cloves, crushed (in addition to above)
ix 3 Tbsp extra virgin olive oil
x 3/4 tsp kosher salt
xi smoked paprika and extra olive oil for serving


i. Combine the cauliflower, water, 2 Tbsp avocado or olive oil, 1/2 tsp kosher salt, and 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes – or until softened and darkened in color.
ii. Put the cauliflower mixture into a magic bullet, blender, or food processor and blend. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tbsp olive oil, and 3/4 tsp kosher salt. Blend until mostly smooth. Taste and adjust seasoning as necessary.
iii. To serve, place the hummus in a bowl and drizzle with extra virgin olive oil and a sprinkle of paprika. Use thinly sliced tart apples, celery sticks, raw radish chips, or other veggies to dip with.

Removing chickpeas from your recipe will dramatically reduce your carbs, allowing your you to remain in a ketogenic state.

Loving your ketogenic diet doesn’t have to be hard when you’re willing to make healthy food substitutions. Just be sure to check that what you are subbing out is, in fact, healthy and low carb (not all vegetables are ketogenic). Use this keto diet menu to get started.

For more information on what keto foods you can and can’t eat, and how to prep your keto shopping list, check out this ultimate guide to shopping on a keto diet.



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