Hummus keto is a version of hummus for keto and low carb dieters. It has rich flavors and tastes amazing. Let\’s talk about it more in detail.
What is Hummus?
Hummus is simply a spread, a dip or savory dish made from cooked, mashed chickpeas blended with tahini, lemon juice, and garlic. it has gained popularity in the Middle East and in Middle Eastern cuisine around the globe.
What does it taste like?
Hummus is like a creamy paste that\’s oozing with rich umami flavors. The dip tastes rich and garlicky. Its texture resembles that of mayonnaise and other creamy spreads so you can choose it to use as a spread or dip.
Hummus Nutritional Importance
One cup of hummus contains-
- Calories: 408
- Protein: 19.4g
- Total Carbohydrates: 35.2g
- Dietary Fiber: 14.8g
- Total Fat: 23.6g
- Thiamin: 0.4mg
- Vitamin B6: 0.5mg
- Calcium: 93.5mg
- Iron: 6.0mg
- Magnesium: 175mg
- Phosphorus: 433mg
- Potassium: 561mg
- Sodium: 932mg
- Zinc: 4.5mg
- Copper: 1.3mg
- Manganese: 1.9mg
- Selenium: 6.4mcg
- Cholesterol: 0.0mg
Just because chickpea hummus does not fit into keto doesn\’t mean it\’s not a healthy snack option. Again, there\’s a reason it\’s such a well-known healthy snack! Hummus is quite low in cholesterol, and it also has a good amount of fiber, magnesium, phosphorus, copper, iron, calcium, and manganese.
Chickpeas have a low glycemic index, which may help in managing blood sugar levels. Also, a great source of polyunsaturated and monounsaturated fats, which in moderate amounts can help lower your risk for heart disease and improve cholesterol. Several studies have examined how hummus affects weight loss and maintenance. Additionally, hummus is a plant-based protein source.
Is hummus a Low Carb, keto-friendly?
No, It is a part of the legume family hence, contains chickpeas. Legumes like soybeans, black beans, chickpeas, etc., are avoided on keto because they are high carbs and low in fat. That\’s the opposite of what you want on keto!
Keto prioritizes carb restriction. Your carb consumption could be restricted to anywhere from 20g-50g of carbs per day as per your weight. And which makes hummus, not a keto-friendly food.
Alternatives for Low Carb Keto-Friendly Humus– Make your own low carb keto hummus
You can make your low carb hummus keto. Making homemade keto hummus is so dang easy. All you need is a food processor and a blender and at most 6-7 ingredients. Then you just throw it all in and season it to your heart\’s content.
Use these low-carb options to make your own keto hummus at home instead of chickpeas. In any hummus recipe, substitute, chickpeas with veggies such as:
List of best keto-friendly spices to put in the keto hummus that won’t disrupt ketosis:
- Lemon juice
- Sesame seeds
Ways to eat hummus in your diet-
Hummus is so versatile, and you can eat it with almost anything or on its own as a snack. Some ways you can eat hummus are:
- As a side dish or spread for your cooked meat.
- As a dip for keto veggies.
- Perfect for your low carb bread and rotis.
- The perfect stuffing for low carb or lettuce sandwiches
- You can make deviled eggs.
Keto Hummus Recipe-A delicious creamy hummus made from cauliflower. You can also make this hummus with zucchini or avocado replacing cauliflower.
- 3 cups raw cauliflower florets
- 2 Tbsp water
- 2 Tbsp avocado or olive oil
- 1/2 tsp salt
- 3 whole garlic cloves
- 1.5 Tbsp Tahini paste
- 3 Tbsp lemon juice
- 2 raw crushed garlic cloves
- 3 Tbsp extra virgin olive oil
- 3/4 tsp kosher salt
- smoked paprika and extra olive oil for serving
- Mix the cauliflower, water, oil, salt, and garlic cloves to a microwave-safe dish.
- Microwave for about 15 minutes – or until softened and darkened in color.
- Put the cauliflower mixture into a magic bullet, blender, or food processor and blend.
- In the blender, add tahini paste, lemon, garlic cloves, 3 tbsp olive oil, and salt.
- Blend until mostly smooth. Taste and adjust seasoning as necessary.
- Transfer the mixture to a bowl and add the parsley and mix well
- Use cayenne pepper, more olive oil, parsley, and olive for garnishing
Nutritional Info per serving :
- Calories- 141
- Fats- 14g
- Carbs- 3.5g
- Protein- 2g
To sum up, Hummus is a versatile snack you can have whether you’re on a low carb keto diet or not. It’s a great snack and you can have them with many dishes. Hummus keto made combined with cauliflower has great health benefits also. The recipe is easy and doable, you can make it at home and enjoy this on your keto diet journey.
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