What to Dip in Hummus? (15 Healthy Savory & Sweet Options!) -

Hummus is one of the most versatile and healthy dips on the planet, but you may be wondering what are some creative things to dip in hummus?

There are quite a variety of ingredients that can be added or omitted to make hummus savory or sweet and not so traditional.

All these alterations can change the nutrition content and flavor greatly.

What you dip in the hummus would vary based on the flavor, right?

Coming up we’ll explore different hummus variations, nutrition content, and what healthy foods can be dipped into different types of hummus.

Read on to learn some great hummus dipping options!

What is Hummus?

Hummus is a creamy bean dip that is typically savory. Traditionally hummus is made from chickpeas, garlic, tahini (a ground sesame paste, that’s just like peanut butter), olive oil, and lemon juice.

Hummus can easily be made at home by pulsing the ingredients in a food processor or blender. A traditional hummus is usually topped off with olive oil and sometimes sesame seeds or smoked paprika (my favorite- game changer!).

Hummus Variations

You may choose to use different types of beans, add a variety of vegetables, or add or omit certain ingredients for a different twist.

Although hummus is traditionally made with chickpeas, cannellini beans, black beans, lima beans, soy beans (edamame), or pinto beans can be used instead.

A variety of savory flavors may be added to hummus. Roasted red peppers, sun dried tomatoes, eggplant, olives, jalapenos, chipotle peppers, or extra garlic are very typical.

Hummus can be a sweet treat too. There are quite a few dessert varieties available such as chocolate, pumpkin spice, apple cinnamon, brownie batter, chocolate chip cookie dough, or snickerdoodle.

Hummus Nutrition Content

The nutrition content of hummus can vary depending on the ingredients used. Since hummus is a bean based dip, it is a great source of protein and fiber. Tahini adds healthy fats in addition to protein and fiber.

Nutrition content in 1 tablespoon of traditional hummus

According to the USDA, 1 tablespoon (15 grams) of hummus contains:

27 calories
1.3 g of fat
36 mg of sodium
3 g of carbohydrates
0.6 g of fiber
0.04 g of sugar
1.2 g of protein

Healthy Hummus Prep Tips

The nutrition content of various types of hummus can easily be altered to make them lower in calories, fat, sodium, and sugar.

For a healthier hummus, try these tips:

If you want to save on calories or fat, reduce the oil in hummus or skip it entirely. Some whole foods plant based recipes use water instead of oil.

To save on sodium, use cooked dried beans or canned beans that are lower in sodium. Rinsing off canned beans also helps to greatly reduce the sodium content.

Don’t add salt when preparing hummus instead add extra lemon juice. Lemon juice mimics the taste of salt without adding sodium.

To reduce the added sugar in a dessert hummus, pitted dates can be used as a sweetener.