Boost your protein intake with this glorious high-protein hummus. It promises an ultra-satisfying, velvety texture while packing in extra grams of protein. It's so good you could devour it on its own!
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This creamy homemade protein hummus celebrates whole foods in ALL their glory. A complete source of protein, it embodies all the classic hummus flavors and contains essential amino acids, healthy fats & a hidden extra boost of protein (approx. 14g per portion).
💌 Why I Love This Recipe
This humus will give you something to reach for when you need a protein boost between meals.
- Better than store-bought hummus: Silkier, no filler ingredients, and completely customizable to taste.
- Easy to make: Suitable for beginners, all you need is a food processor and some very basic cooking skills.
- Suitable for all diets: This recipe doesn't rely on Greek yogurt or cottage cheese, making it dairy-free.
- Simple Ingredients: No fancy protein powders - just humble hemp seeds and good-old-chickpeas.
- A versatile & healthy snack: Use it as a dip, snack, sandwich spread, or in pasta and salad dressings
🛒 Ingredients
To make your own protein-rich hummus you will need the following ingredients.
- Canned Chickpeas (also called Garbanzo Beans): The star ingredient and source of plant-based protein and dietary fiber, contributing to the creamy texture and protein content.
- Tahini (Sesame Seed Paste): You can find tahini in large supermarkets usually in the nut butters aisle.
- Extra Virgin Olive Oil: Locks in those healthy fats and adds a silky finish.
- Garlic Cloves: Adds another punchy savory flavor. If you don't have fresh garlic, you can use garlic powder.
- Hemp Seeds: The hidden protein booster. Make sure to use hemp seed hearts (shelled hemp seeds) and not whole hemp seeds.
- Ice: We're using ice instead of water to achieve an extra creamy, velvety texture.
- Sea Salt: To enhance the flavors.
- Fresh Lemon Juice: A tangy and fresh addition to help you get the perfect hummus flavor profile.
- Baking Soda: To help soften the chickpeas when boiled
⚙️ Equipment
- Food Processor or High-Speed Blender: For blending and getting that ultra-smooth consistency
- Saucepan: For cooking the chickpeas
- Measuring cups or scales: For measuring the ingredients
- Airtight Container: For storing leftover hummus.
🕒 Steps
Hint- This is just a quick visual overview. For detailed instructions & exact measurements for this high-protein hummus recipe scroll to the bottom.
You may have noticed that canned chickpeas often remain quite firm, despite already being cooked. That’s why I recommend boiling them further to achieve a softer texture and, as a result, a smoother hummus.
- Prepare the Chickpeas (optional). Drain and rinse the canned chickpeas (2 cans). Add them to a saucepan with baking soda and cover with water about an inch (2.5 cm).
2. Boil the Chickpeas (optional). Bring chickpeas to a boil, then reduce the heat and let simmer for 25-30 minutes until they are very soft and mashable (see photo for reference). Drain any remaining water or let it evaporate completely.
3. Blend the Base. Add the softened chickpeas and hemp seeds to the food processor. Blend until smooth (no lumps should remain).
4. Add & Blend Again. Add ice and blend until completely smooth. Then add all the remaining ingredients (except olive oil) and blend again. Finish by slowly drizzling in the olive oil while blending.
Important - This hummus comes out quite thick - you'll need to customize it to taste. If desired, thin it out by adding a little bit more ice.
💡 Recipe Success Tips
- Boil the Chickpeas: This extra step does take some time but will help you achieve that silky smooth texture.
- Add Ice: Using ice instead of water is the KEY to an ultra-smooth homemade hummus.
- Taste and Adjust: After blending, taste the hummus and adjust with additional salt or lemon juice if needed. Remember, hummus is all about personal preference so play around with flavors if needed.
❓ Frequently Asked Questions
Yes, this recipe has a slightly different flavor compared to classic hummus. The addition of hemp seeds introduces a subtle nutty undertone with a hint of earthiness or bitterness. However, this difference is quite delicate and is balanced out by other traditional hummus ingredients like chickpeas, tahini, etc.
Yes! See the recipe card at the bottom for instructions if you are using dried chickpeas.
You can, but keep in mind this will affect the flavor. Select unflavored protein powder with as little flavor as possible and start with a small amount.
The key to silky-smooth hummus lies in patiently blending the chickpeas and hemp seeds into a fine, creamy consistency. This will be easier if you've overcooked the chickpeas as suggested in step 1.
If your hummus still feels grainy, check the consistency as it might be too thick. Add more ice and continue blending.
Remember, achieving that ultra-smooth texture often takes longer than expected, so don't hesitate to blend for an extra few minutes.
🥜 Substitutions
- Hemp Seeds: Can be replaced with other protein-rich seeds such as chia or flax seeds. You can also add a spoonful of protein powder for an extra protein boost.
- Tahini: Tahini works best, but you can replace it with peanut butter or almond butter if needed. Remember this will change the flavor quite significantly.
- Extra Virgin Olive Oil: Substitute with regular (light) olive oil, and avocado oil, or leave it out for a lower-fat version.
- Fresh lemon juice: Can be swapped for bottled lemon juice if necessary.
🍽️ Serving Suggestions
This popular dip is a true all-arounder and suitable for so many occasions like hosting, snacking, or meal-prepping.
My favorite way to enjoy it is topped with roasted pumpkin seeds, fresh mint, pomegranate, sumac spice, and an extra drizzle of extra-virgin olive oil (see photos). It's a must-try explosion of flavors! You can also use other fresh herbs such as parsley or cilantro (coriander).
Here are some other ideas on how to serve it.
- In a Healthy Bowl: Pair it with quinoa, bulgur, or couscous, and add kalamata olives, peppers, and cucumbers for a quick high-protein, plant-based meal.
- With Fresh Veggies: Dip your favorite veggies like carrots, bell peppers, celery sticks, and cucumber sticks for a healthy, crunchy snack.
- With Pita Bread or Crackers: As a delicious dip paired with your favorite bread.
- Drizzled Over Salad: Thin it out and use it as a creamy dressing for green salads or grain bowls, Buddha bowls, etc.
📦 Storage Tips
Fridge - Store your high-protein hummus in an airtight container in the fridge. Eat within 4-5 days (but best enjoyed fresh).
Freezer - Hummus stores relatively well in the freezer, although it might change the texture and color slightly as you store it for longer. I recommend storing it in small ice cube trays for ease of use and a quicker thawing.
👋 Conclusion
If you follow a high-protein diet or just want to enjoy more whole foods, here are some fantastic nutritious snack ideas.
- Crispy Roasted Black Beans
- Roasted Cannellini Beans
- Oven Roasted Pepitas
- Crispy Oven Roasted Lentils
You can also use all of the above as a topping for your hummus.
Do you have questions about making this high-protein hummus recipe? Let me know in the comments below!
Tried out this creamy dip? You can help me by leaving a star rating and comment below. This helps more readers find my recipes.
🍴Recipe
High-Protein Hummus - Easy, Creamy Hummus with Hemp Seeds
INGREDIENTS
- 2 cans unsalted chickpeas standard 14 oz / 400g can
- 1 teaspoon baking soda
- 4 tablespoon hemp seeds
- ⅓ cup (80 g) tahini
- 2 tablespoon extra-virgin olive oil
- 3 cloves garlic
- 2 teaspoon salt
- 2 tablespoon fresh lemon juice
INSTRUCTIONS
- Prepare the Chickpeas (optional). Drain and rinse the canned chickpeas. Add them to a saucepan with baking soda and cover with water about an inch.2 cans unsalted chickpeas, 1 teaspoon baking soda
- Boil the Chickpeas (optional). Bring to a boil, then lower the temperature and let simmer for 25-30 minutes until the chickpeas are very soft and easy to mash. Drain any remaining water or let it evaporate completely.
- Blend the Base. Add the softened chickpeas and hemp seeds to the food processor. Blend until smooth.4 tablespoon hemp seeds
- Add Ingredients & Blend Again. Add ice and blend until completely smooth. Then add the remaining ingredients (except olive oil) and blend again. Finish by slowly adding the olive oil while blending.⅓ cup tahini, 3 cloves garlic, 2 teaspoon salt, 2 tablespoon fresh lemon juice, 2 tablespoon extra-virgin olive oil
Notes
- Using dried chickpeas? Soak 9 oz (250g) of chickpeas overnight, then drain and transfer them to a pot with water and baking soda. Bring to a boil, then reduce the heat and simmer gently for 2 hours, or until the chickpeas are completely soft and easily mashable with a fork.
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- Tip 1 - Boil the Chickpeas: This extra step does take some time but will help you achieve that silky smooth texture.
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- Tip 2 - Add Ice: Using ice instead of water is the key to an ultra-smooth homemade hummus.
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- Tip 3 - Taste and Adjust: This hummus comes out quite thick. Thin it out by adding a little bit more ice if desired. You can also adjust it by adding more salt, lemon juice, garlic, etc.
Nutrition
Disclaimer: The nutritional information above is calculated automatically. The author of this post cannot guarantee 100% accuracy of this data.
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