This homemade Creamy High Protein Hummus is made with healthy ingredients and is even tastier than classic hummus! Chickpeas are mixed with tahini, fresh lemon juice, and garlic. Cottage cheese is added to amp up the amount of protein and give it a creamy texture that is honestly SO good!
The best part is that it only takes 5 minutes and a food processor or blender to make a whole batch. 😊
While store-bought hummus has its place in my kitchen, as a dietitian I appreciate making my own hummus when I have 5 extra minutes. Whether you're new to making homemade hummus or you've been making it for years, this is a unique twist on the popular dip. And it's so easy anyone can make it, no fancy kitchen skills required!
This was inspired by my traditional hummus recipe for Mediterranean Hummus and my Flavorful Za'atar Hummus Recipe. Adding cottage cheese makes this hummus creamier than regular hummus and it's also a complete protein - win-win!
Enjoy this nutritious snack with veggies and pita bread or use it as a sandwich spread or on Mediterranean Inspired Crostini! It goes great in a Mediterranean Bowl or Nourish Bowl.
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Video of How to Make Protein Hummus
Here's a video of how to make this recipe that I hope is helpful! Don't forget to check out the recipe card below for the full recipe.
Key Ingredients and Substitutions
This high protein hummus recipe is made with simple ingredients. Below are some ingredient notes. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and full recipe.
- Chickpeas - chickpeas (garbanzo beans) are the main ingredient in this healthy snack. They provide dietary fiber for gut health and 12g of plant-based protein per cup. To make this protein hummus recipe even easier, use a can of chickpeas so that all you need to do for prep is rinse them. If you prefer to use dry chickpeas, cook and dry them before roasting. Here is some extra help for how to cook dried chickpeas if you need it. If you don't have chickpeas, you can use white beans like cannellini beans or Great Northern beans.
- Cottage Cheese - this is the secret ingredient that makes this high-protein hummus so creamy and takes the protein up a notch. Cottage cheese contains 14g of protein in just half a cup and is a complete protein, meaning it provides all the essential amino acids. I use Good Culture brand of cottage cheese that contains live, active cultures to support gut health as a bonus. For this recipe, I use low-fat (2% milkfat), but you can use whole-milk (4% milkfat) cottage cheese if you prefer. If you want, substitute with Greek yogurt instead. If doing so, I suggest doubling the salt the recipe calls for.
- Tahini - tahini is another main ingredient in hummus. It is a sesame paste made from toasted and ground sesame seeds and it adds a nutty, earthy flavor. I find it's easier to use a squeezable tahini. Mighty Sesame Co. and Seed + Mill both come in a squeeze bottle. It's so much easier to get out of the bottle! If you prefer a sweeter flavor or don't have tahini, you can substitute with peanut butter or almond butter.
- Lemon Juice - fresh lemon juice adds brightness and citric acid which acts as a natural preservative. Plus, it contains vitamin C which is important for your immune health!
- Olive Oil - just a bit of extra virgin olive oil helps gives this high-protein hummus a smooth texture. It also adds antioxidants and heart-healthy fats that support brain health and hormone health. You can use avocado oil if you prefer a more mild flavor.
- Cold Water or Aquafaba (chickpea liquid) - adding some liquid will help get it to the consistency you prefer. Aquafaba is just a fancy word for the liquid leftover from cooking chickpeas so here it's the liquid in the chickpea can. So be sure not to throw the liquid out when draining the chickpeas! I prefer using aquafaba instead of water to thin out this hummus because it adds more flavor.
- Garlic - you’ll be using raw garlic so a little bit goes a long way. Garlic is an antimicrobial, which is why I often add it to an immunity booster shot. It also contains antioxidants. If you don't like the taste of garlic, feel free to leave it out. You can also substitute using ⅓ teaspoon garlic powder.
- Cumin - a slightly sweet and nutty spice that pairs perfectly with the fresh flavors of lemon juice and garlic in this recipe.
- Kosher Salt - to tie it all together.
- Fresh herbs (optional) - top with fresh herbs like parsley or cilantro if you want!
How to Make High Protein Hummus
Below are the instructions for how to make this Easy Hummus Recipe with some process shots that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1 - Drain and rinse the chickpeas, saving 3 tablespoon of the liquid (aquafaba). Add all the ingredients to your food processor or high-speed blender.
- Step 2 - Blend until smooth, about 2-3 minutes, using a spatula to push down the sides as needed. Optional: top it with fresh herbs, hemp seeds, a drizzle of olive oil, or a few extra chickpeas.
Hint: for an even creamier high protein hummus, add an ice cube or two at the end and puree until the ice is melted.
Variations
The great thing about this protein hummus is you can customize it to your taste! Below are some ideas but feel free to get creative.
- Roasted red pepper hummus- add a couple of roasted bell peppers when processing the hummus and then top it with more pepper.
- Sun-Dried Tomato - blend a few sun-dried tomatoes and a couple of leaves of basil with the other ingredients and top it with a few chopped tomatoes!
- Pine Nut - pine nuts are a great way to up-level this hummus. Just add a tablespoon or so when processing hummus and garnish with another handful of pine nuts and kalamata olives.
- Garlic - some people love their hummus with more garlic flavor. If that’s you, throw in an extra clove to amp up the garlic!
Equipment
All you need to make this protein hummus is either a food processor or a high-speed blender. I have a Ninja Blender and love it, but I usually use my handy KitchenAid food processor for this recipe.
Storage for Homemade Hummus
- Refrigerator - Store homemade protein hummus in an airtight container in the fridge for up to 3-4 days
- Freezer - protein hummus will be good in the freezer for up to 4 months in a freezer-safe container. Add a bit of olive oil to the top of the hummus before freezing. This will help it keep the moisture locked in.
- To Thaw - thaw frozen hummus in the refrigerator overnight. To get it back to its creamy consistency, use a spoon to whip it and add a bit more olive oil as you stir before serving.
Expert Tips
- For ease, I suggest using a squeezable tahini - it's easier and less messy than getting it out of a jar!
- For best flavor, use freshly squeezed lemon instead of lemon juice from the bottle.
- To save time, use canned chickpeas for this high protein hummus dip. I do not recommend using unsalted chickpeas unless you are watching your sodium levels for a medical reason.
- If you prefer a thinner consistency, add a little bit more aquafaba or water to thin it out.
Dietitian tip
Choose half an hour one day a week to make homemade salad dressings and dips like this protein-rich hummus to use on various dishes. Making a tasty dip turns plain veggies or pita chips into a perfect snack and is a great way to get even the pickiest eater to enjoy vegetables.😊 It's an easy way to make healthy meals more flavorful. And next time you're thinking about meal prep, remember it doesn't HAVE to happen on Sunday. I often meal prep on Thursday to have meals ready on busy weekend days!
FAQ
While healthy means something different to everyone, this protein hummus is a nutrient-rich option. It contains plant protein from the chickpeas and tahini and additional protein, calcium, and probiotics to support a healthy gut from the cottage cheese. It also contains heart-healthy fats that support hormone health, dietary fiber for gut health, and several other nutrients including vitamins B6 and B12 and antioxidants that have been shown to have a positive impact on brain health.
There are 12 grams of protein per ½ cup of this hummus. The protein comes from the chickpeas, tahini, and cottage cheese.
Honestly, it’s less expensive to make it at home and I just plain think it tastes better. It also gives you more freedom to adjust flavor and texture to your preference.
Find tahini near the nut butter or in the ethnic food section at the grocery store. You can also order it on Amazon. Store tahini in a cool, dry area at room temperature.
Some recipes will call for getting rid of the skins, but I haven’t found it to be necessary and the skins add fiber.
I use the Good Culture brand and use reduced-fat cottage cheese for this recipe. Good Culture products don’t contain gums or thickeners and they have live, active cultures.
You can find it in the dairy aisle at the grocery store. You can also grab it on Amazon.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Creamy Protein Hummus:
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I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian
📖 Recipe
Creamy High Protein Hummus Recipe, Easy & Quick Snack
Equipment
- 1 food processor or high speed blender
- airtight container for storage
Ingredients
- 1 can chickpeas, 15 oz (garbanzo beans) (455g), about 1¾ cups
- 1 cup low-fat cottage cheese (110g), can use whole milk cottage cheese instead
- ¼ cup tahini (56g)
- 3 tablespoon fresh lemon juice (45ml), about 1 large lemon
- 1 tablespoon extra virgin olive oil (15ml)
- 3 tablespoon chickpea liquid from can (aquafaba) or cold water (45ml)
- 1 clove garlic
- ½ teaspoon cumin
- ¼ teaspoon kosher salt more to taste
Instructions
- Drain and rinse the chickpeas, saving 3 tablespoon of the liquid (aquafaba). Add all the ingredients to your food processor or high-speed blender.
- Blend until smooth, about 2-3 minutes, using a spatula to push down the sides as needed.
- Optional: top it with hemp seeds, a drizzle of olive oil, or a few extra chickpeas.
- Hint: for an even creamier hummus, add an ice cube or two at the end and puree until the ice is melted.
Video
Notes
- For ease, I suggest using a squeezable tahini - it's easier and less messy than getting it out of a jar!
- For best flavor, use freshly squeezed lemon instead of lemon juice from the bottle.
- To save time, use canned chickpeas for this hummus dip.
- I do not recommend using unsalted chickpeas unless you are watching your sodium levels for a medical reason.
- If you prefer a thinner consistency, add a little bit more aquafaba or water to thin it out.
Erica
This is even better than regular hummus and it's so freaking easy to make. I had mine with crackers and in a wrap. Delish!
Mallory
Hi Erica,
Thank you so much for taking time to leave a review, it truly means SO much to me! 🙂 I am so happy to hear that you made the recipe and loved it and that you found it easy - serving it in a wrap is such a great idea! Please don't hesitate to reach out if there are any recipes you want me to share, I love getting ideas from my readers!
Have a great day,
Mallory