This high-protein hummus takes classic chickpea dip to the next level by adding Greek yogurt and extra tahini for a richer texture and a boost of protein. It’s smooth, creamy, and perfectly seasoned, making it ideal as a snack, spread, or party appetizer. The blend of chickpeas, tahini, lemon, and garlic strikes a great balance between savory and tangy notes.
Because it comes together in minutes with just a blender or food processor, it’s a great recipe for meal prep or last-minute entertaining. You get all the satisfying taste of traditional hummus but with added nutrients to help keep you full and energized.
Equipment
- Food processor or blender
- Measuring cups and spoons
- Spatula
- Serving bowl
Ingredients
- 1½ cups cooked chickpeas (about 1 can drained)
- ½ cup plain Greek yogurt
- 3 tablespoons tahini
- 2 tablespoons fresh lemon juice
- 1–2 garlic cloves, minced
- 2 tablespoons olive oil (plus extra for serving)
- ¼–½ teaspoon sea salt (to taste)
- ¼ teaspoon ground cumin
- 2–3 tablespoons cold water (as needed for texture)
- Optional: smoked paprika, chopped parsley for garnish
instructions
- Add the chickpeas, Greek yogurt, tahini, lemon juice, minced garlic, olive oil, salt, and cumin to the bowl of a food processor.
- Process the ingredients on high until the mixture is smooth and creamy.
- With the processor running, add cold water one tablespoon at a time until the hummus reaches your desired consistency—silky and spreadable.
- Taste and adjust seasoning, adding more salt or lemon juice if needed.
- Transfer the hummus to a serving bowl. Drizzle with olive oil and sprinkle with smoked paprika or parsley if you like.
- Serve with fresh vegetables, pita chips, or as a spread on sandwiches.
Recipe Info
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Servings: 6
- Cuisine: Mediterranean-inspired
- Course: Appetizer/Snack
How to store
- Refrigerator: Store in an airtight container for up to 4–5 days.
- Freezer: Freeze in a freezer-safe container for up to 2 months. Thaw in the refrigerator before serving.
- Stir before serving if the texture separates slightly after chilling.
what not to do
- Do not add too much water at once—add gradually to control the texture.
- Don’t skip the garlic or tahini—they are key to classic hummus flavor.
- Avoid using warm water—cold water helps keep the dip creamy.
Tips & Variations
- Roasted Red Pepper: Blend in roasted red peppers for a sweet, smoky twist.
- Spicy Kick: Add a pinch of cayenne or drizzle of hot sauce.
- Extra Creamy: Remove the skins from chickpeas before blending for a silkier texture.
- Herb Hummus: Add fresh herbs like basil or cilantro for a bright herb variation.
- Smoky: Stir in a teaspoon of smoked paprika or chipotle powder.
Approximate Nutrition (per serving)
- Calories: ~130–160 kcal
- Protein: ~7–10 g
- Fat: ~8–10 g
- Carbohydrates: ~10–14 g
- Fiber: ~3–5 g
- Sugar: ~1–2 g
Ingredients
Method
- Add the chickpeas, Greek yogurt, tahini, lemon juice, minced garlic, olive oil, salt, and cumin to the bowl of a food processor.
- Process the ingredients on high until the mixture is smooth and creamy.
- With the processor running, add cold water one tablespoon at a time until the hummus reaches your desired consistency — silky and spreadable.
- Taste and adjust seasoning, adding more salt or lemon juice if needed.
- Transfer the hummus to a serving bowl. Drizzle with olive oil and sprinkle with smoked paprika or parsley if you like.
- Serve with fresh vegetables, pita chips, or as a spread on sandwiches.
Notes
- Protein: ~7–10 g
- Fat: ~8–10 g
- Carbohydrates: ~10–14 g
- Fiber: ~3–5 g
- Sugar: ~1–2 g
Conclusion
This high-protein hummus delivers rich flavor and satisfying texture while giving you an extra boost of protein thanks to Greek yogurt and chickpeas. It’s versatile, nutrient-dense, and perfect for snacks, dips, or spreadable sandwich fillings—making healthy eating both easy and delicious.
FAQs
- Can I make this without Greek yogurt?
Yes—swap with extra tahini, but protein will be lower. - Is this gluten-free?
Yes, naturally gluten-free. - Can I use dried chickpeas?
Yes—cook and cool them before using. - How spicy is it?
It’s mild; spice can be added to taste. - Can I add olive tapenade or sun-dried tomatoes?
Yes—fold in after blending for extra flavor.
