This easy keto hummus recipe comes together in just minutes, is super smooth and creamy, tastes almost exactly like the real thing, and is only 3 g net carbs!
I make a fantastic traditional hummus - a great dip from the Middle East, made from ground up chickpeas, tahini, and aromatics.
Unfortunately, it’s too high carb for when I’m on a low carb diet. So, I set out to make my hummus keto!
There are a lot of low carb hummus recipes, but most make a different type of hummus altogether - usually vegetable based.
I wanted as close as possible to the real thing - and the best way to do that is to sub a bean for a bean, in this case.
After a bit of playing around, I’m happy to say I came up with a delicious dip that is VERY close in taste and texture to actual hummus, just without all the extra carbs.
You can serve this low-carb hummus with low-carb veggies - celery sticks, cucumber slices, bell pepper, etc - with pork rinds, or with Keto Manakish.
I like to make a quick, fathead - adjacent keto flatbread to use in my keto-friendly dips - I’ll try to post the recipe soonish!
Whatever you serve it with, it’s fantastic served as a delicious snack anytime, or as a keto appetizer for a Middle Eastern meal.
Lots to talk about, so let’s get to it...
The Nutritional Breakdown
This keto hummus fits into a low-carb diet - and lifestyle - much better than regular hummus. Depending on what you serve it with, it’s a great recipe for those on a ketogenic diet.
Note: The recipe makes about 2 cups of hummus. For the purposes of nutritional info calculation, I am considering portion sizes to be ⅙ of the recipe, or ⅓ cup.
One serving of this hummus has 11 grams of carbohydrates (total carbs) and 8 grams of fiber. This works out to only 3 grams of net carbs per serving!
There’s also 10 grams of protein!
Ingredients
Like my Easy Smooth Hummus Recipe, this lupini hummus is a super simple recipe, with few ingredients. You should be able to find ALMOST all of the ingredients in any grocery store.
A few notes for you:
Lupin Flour
This is the main ingredient, and it’s a key one!
While most keto-friendly hummus is made with cauliflower florets, I find that keto cauliflower hummus tends to have an overpowering cauliflower flavor.
So, I skip the roasted cauliflower hummus, and go in a different direction:
This low carb hummus uses lupini beans, which are very high fiber AND lower in carbs than garbanzo beans / chickpeas. They’re also a great source of protein!
The use of beans makes it taste MUCH more like the real thing - and important thing, when I’m looking to indulge my hummus cravings.
As with my original classic hummus recipe, I start this one out with the flour version of the beans - Lupin Flour - rather than canned or rehydrated dry beans.
Using lupin bean flour makes for a very creamy texture - not unlike store-bought hummus - without a lot of time or effort involved.
Tahini
If you haven’t used it before, Tahini is a thick, smooth paste made from ground up sesame seeds.
It’s not only tasty, it’s a good source of b vitamins and healthy fats.
If you have an allergy to sesame seeds, you can use your favourite low carb - and unflavored! - nut butter instead.
Everything Else
Rounding out this recipe, you will need:
Olive Oil
Fresh Lemon Juice
Garlic Cloves
Salt
... I just really don’t have anything to add, as far as these last few ingredients go!
Toppings
Toppings are optional, but really... adding a small amount of *whatever* to the top of your keto hummus can really take it to another level!
Here are a few great options for you to consider:
1. Just a drizzle of extra virgin olive oil, and some fresh herbs, aromatics, or dried spices.
For herbs, I like fresh parsley, dill, chives, etc. Fresh parsley with a bit of lemon zest? Simple perfection!
In terms of dry seasonings, you can sprinkle them on top of the drizzled olive oil, or mix them in to the oil and let it set for a few minutes before drizzling.
My favourites are Za'atar Seasoning, Pistachio Dukkah, and Berbere Seasoning
2. Use Other Aromatics with Olive Oil
Roasted Garlic, Basil Pesto, finely chopped Roasted Red Peppers, and chopped Kalamata olives are all great options.
You can spoon any of them on, or blend up with a little olive oil to make more of a drizzle. For that matter, you if you have any Olive Salad on hand, that would be tasty, too!
3. Sauteed Mushrooms
Sauteed Mushrooms are a GREAT addition to keto hummus. We’ll thinly slice them, sautee in a little olive oil - with a bit of finely chopped onion, pressed garlic cloves, and/or a little garlic powder - and serve it over warm hummus.
We first had warm hummus at a Turkish restaurant in Toronto, and we were HOOKED. Luckily, the concept works well with keto lupini hummus as well!
4. Other Toppings
Yes, I’m throwing everything else in here, because I’m sure I could rattle off topping ideas all day.
Crumbled feta or goat cheese are great for adding a bit of a sour bite - especially in conjunction with some of the earlier options.
For a bit of crunch, use some toasted nuts or Hemp Seeds. This works well alone, with olive oil, or when combined with earlier topping options.
Just go with whatever sounds good to you, and fits your dietary needs!
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How to Make Keto Hummus
The full recipe is in the printable recipe card at the end of this post, here is the visual walk through:
In a medium pot, whisk together lupin flour and about half of the water, until it's a thick paste.
Add remaining water, continue to whisk until smooth.
Note: If you’re planning to serve this hummus warm, I recommend starting with 1 ¼ cup of water, instead of 1 ⅓ cup.
Reduce heat to low, and allow to simmer - stirring frequently - until thickened and smooth, about 5 minutes.
Once time is up, remove from heat and allow to cool slightly as you proceed:
In a food processor or high speed blender, blitz tahini, olive oil, lemon juice, and garlic into a creamy paste.
Season with salt to taste.
Either way, serve with a good drizzle of olive oil on top - if you like - as well as any toppings you would may want. See earlier in the post for suggestions!
Leftovers can be stored in an airtight container in the fridge for up to 5 days.
More Keto Potluck Foods
Looking for low carb options to serve at your next potluck - or bring to a party? I’ve got you covered! Here are a few more delicious recipes:
Keto Cabbage Rolls
Keto Funeral Potatoes
Cold Crab Dip [Smoky Bacon Crab Dip]
Loaded Pierogi Dip
Keto Stromboli Meatloaf
Low Carb Bacon Cheeseburger Soup
Cauliflower Low Carb Mac and Cheese
Crunchy Keto Crackers
Keto Chewy Lemon Bars
Hot Smoky Bacon Crab Dip
Keto Raspberry Coconut Bars
Low Carb Broccoli Salad
Keto Mushroom Turnovers
Keto Turkey Meatballs with Cranberry Glaze
Low Carb Creamy Cucumber Salad
Spinach Artichoke Dip
Chicken Bacon Ranch Armadillo Eggs
Easy, Smooth Keto Hummus [Lupini Flour Hummus]
Equipment
Ingredients
- 1 cup Lupin Flour
- 1 ⅓ cups Water
- ⅓ cup Tahini
- 2 tablespoon Olive Oil
- 1 ½ tablespoon Lemon Juice
- 2 Garlic Cloves peeled and pressed or finely minced
- Salt
- Toppings Optional. See post for ideas.
Instructions
- In a medium pot, whisk together lupin flour and about half of the water, until it's a thick paste.
- Add remaining water, continue to whisk until smooth.
- Heat over medium high heat until bubbles start making their way to the surface.
- Reduce heat to low, and allow to simmer - stirring frequently - until thickened and smooth, about 5 minutes.
- Once time is up, remove from heat and allow to cool slightly as you proceed:
- In a food processor, blitz tahini, olive oil, lemon juice, and garlic until smooth.
- Add lupini mixture, blitz until smooth. If mixture is too thick, add water a little bit at a time until it reaches desired texture.
- Season with salt to taste.
- Chill until use - it will thicken a bit as it cools.
- Serve with a drizzle of olive oil on top, as well as any toppings you would like.
Notes
Nutrition
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