Is Hummus Keto? (Nutrition Breakdown & Alternatives)

Is Hummus Keto? (Nutrition Breakdown & Alternatives)

July 09, 2024 4 min read

When it comes to Americans’ favorite dips, hummus is definitely up there with salsa, sour cream, and cheese. Odds are, most of the people reading this have a jar of hummus in their fridge right now. There’s no better pairing than hummus to go with chips, vegetable sticks, or even pork rinds. 

But what if you’re on keto? We did the research so you don’t have to and studied what nutritionists and keto experts have to say about consuming hummus while on the ketogenic diet

Is Hummus Keto?

It might be hard to hear this, but hummus is not keto-friendly. According to Academy of Nutrition and Dietetics spokesperson,Robin Foroutan, RDN, hummus is not exactly suitable for the ketogenic diet because of its main ingredient. 

Hummus is made up of chickpeas, olive oil, tahini, and lemon juice. The first of the four, chickpeas, is the ingredient of concern for the keto diet. 

Chickpeas are popular for being a source of protein, but they’re primarily made of carbohydrates. Some nutritionists may say you can still consume hummus while on keto, but only in very small amounts to prevent getting kicked out of ketosis. 

How Much Hummus Can You Have on a Keto Diet?

A  1-cup serving of hummus contains 263 calories, 5.83 grams of fat, 14.7 grams of protein, and a whopping 40.4 grams of carbohydrates. It’s incredibly high in carbs, putting it on the list of no-nos for those observing keto. 

Some keto dieters, however, do get away with consuming hummus in moderation, being careful not to eat more than their daily carb limits allow. How much hummus you can eat on keto will ultimately depend on your daily carb allowance. 

Most keto dieters restrict carb intake to  under 50 grams per day. They may be able to have about half a cup grams of hummus, which contains 20.2 grams of carbohydrates, but significantly minimize other carb sources for the remainder of their meals. 

Low-Carb Keto Hummus Alternatives

Because hummus is incredibly high in carbs, nutritionists recommend avoiding it when on keto. Even if you try to limit your consumption, it’s hard not to overindulge in that creamy and smoky flavor once you’ve started.

To stay true to your keto diet and keep your body in ketosis, keto dieters suggest trying these low-carb hummus alternatives that are just as good — if not better.

Avocado Hummus Ingredients

Serving size: 2 cups

Prep time: 2 hrs


  • 2 cups Unsalted macadamia nuts
  • 1 Large avocado
  • 1 Sliced garlic clove
  • 2 tbsp Tahini paste
  • pinch of Sea salt
  • ⅓ cup Fresh lime juice
  • 2 tbsp Extra virgin olive oil
  • Optional: fresh cilantro
  • Southern Recipe Small Batch pork rinds, for dipping


  1. Start by submerging the macadamia nuts in water and leaving them to soak at room temperature for at least 2 hours. Afterward, rinse the nuts and discard the water. 
  2. Peel the avocado and remove the seed. Place it in a food processor or blender along with the macadamia nuts and garlic. 
  3. Pulse until you get a smooth consistency. 
  4. Transfer the mixture into a bowl and drizzle olive oil on top. 
  5. You can garnish your avocado hummus with cilantro leaves for more flavor.
  6. Dip your pork rinds and enjoy!

Cauliflower Hummus Ingredients

Serving size: 2 cups

Prep time: 20 min


  • 1 Head of Cauliflower cut into florets
  • 2 tbsp raw or roasted tahini
  • 1 tbsp Olive oil
  • 2 tbsp Freshly minced garlic
  • ⅓ cup Lemon juice
  • Pinch of Salt
  • Smoked paprika and Cumin to taste
  • 1 cup Water
  • Southern Recipe Small Batch pork rinds, for dipping


  1. Depending on your preference, you can either steam or roast your cauliflower florets until they’re cooked. To roast, preheat your oven to 425 °F for 15-20 minutes.
  2. In a food processor or blender, pulse tahini and olive oil until they combine to create a smooth mixture. 
  3. Then, add in your cooked cauliflower florets, garlic, lemon juice, salt, smoked paprika, and cumin. 
  4. Add a bit of water and continue to blend until you achieve a smooth consistency.
  5. If you want your hummus thinner, add more water and continue to pulse until you get your desired texture.
  6. Dip your pork rinds and enjoy!

Zucchini Hummus Ingredients

Serving size: 2 cups

Prep time: 30 min


  • 1 Zucchini
  • 2 tbsp Extra virgin olive oil
  • Sea salt and Black pepper to taste
  • 2 tbsp Tahini sesame paste
  • 1 Garlic clove
  • ⅓ cup Fresh lemon juice
  • 1 tsp Ground cumin
  • ½ cup Water
  • Southern Recipe Small Batch pork rinds, for dipping


  1. Preheat your oven to 350 °F. While it’s heating, you can proceed to cut the ends of the zucchini and slice it in half lengthwise and down the middle. 
  2. Arrange your zucchini on a baking tray and brush them with olive oil. Sprinkle salt and pepper to taste.
  3. Place your zucchini in the oven and bake for 30 minutes. 
  4. Then, add all the ingredients to a food processor and pulse until you get a smooth texture. 
  5. Add water and continue pulsing until you achieve your desired consistency.
  6. Dip your chicharrones and enjoy!