This creamy Pumpkin Hummus recipe is such a delicious dip for the fall! It's a balance of sweet and savory flavors and adding pumpkin to traditional hummus makes it super creamy! It provides dietary fiber + vitamins A & C. Add it to grain bowls or salads or serve with a side of pita chips as an appetizer!
As a dietitian, I'm a big fan of homemade hummus recipes like my Mediterranean hummus, protein hummus, and Za'atar hummus. This savory pumpkin hummus is near and dear to my heart because fall has always been my absolute favorite time of the year and yes, I am indeed a pumpkin girlie. 😊 If you're looking for a healthy fall snack or a flavorful dip to satisfy fall cravings, this is the smoothest hummus with the best flavor!
This creamy hummus still has the basic hummus ingredients like chickpeas, tahini, and fresh lemon juice. But it has added ingredients like pumpkin, pumpkin pie spice, and a drizzle of maple syrup that make it a really fun take on classic hummus for the fall season. I hope you enjoy it as much as I do!
If you're looking for more dips and sauces, try my Tahini Yogurt Sauce, Whipped Ricotta, or Hot Honey Feta Dip.
More Healthy Pumpkin Recipes
- Oatmeal Pumpkin Pancakes
- Pumpkin Energy Balls
- Creamy Pumpkin Chili
- Pumpkin Protein Shake
- Pumpkin Pie Overnight Oats
- Easy Banana Pumpkin Muffins
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Key Ingredient Notes and Substitutions
This easy pumpkin hummus recipe is made with simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom of the post for the measurements.
- Chickpeas - chickpeas (garbanzo beans) provide dietary fiber for gut health and 12g of plant-based protein per cup. To make this 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.
- Pumpkin Puree - canned pumpkin puree helps give this smooth hummus a creamy texture and pumpkin flavor! It also adds vitamin A, vitamin C, and fiber to help support a healthy gut. Be sure to look for pure pumpkin puree rather than pumpkin pie filling which has added ingredients including sugar and salt. If you want, you can make homemade pumpkin puree using fresh pumpkin.
- Tahini - tahini is a sesame seed paste made from toasted and ground sesame seeds and it adds a nutty, earthy flavor to regular hummus. If you prefer a sweeter flavor or don't have tahini, you can substitute with peanut butter or almond butter.
- Fresh Garlic - you’ll be using raw garlic cloves so a little bit goes a long way. If you don't like the taste of garlic, feel free to leave it out.
- 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!
- Maple Syrup - just a small amount to add sweetness that balances out the lemon.
- Extra Virgin Olive Oil - a little olive oil helps give this 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.
- Pumpkin Spice - pumpkin pie spice is a combination of a cozy pumpkin pie mix of spices often including cinnamon, ginger, cloves, nutmeg, and allspice. You can even make your own homemade pumpkin pie spice.
- Ground Cumin - to add a deep earthy flavor.
- Kosher Salt - to tie everything together.
How to Make Pumpkin Hummus
Below are the instructions for how to make this hummus with some photos that I hope are helpful.
- Step 1: Drain and rinse the chickpeas. Add all the ingredients except the olive oil to the bowl of a food processor or high speed blender.
- Step 2: Blend the mix, drizzling in the olive oil after about 30 seconds. Continue to blend ~2-3 minutes until smooth, using a spatula to push down the sides as needed. Optional: add 1-2 ice cubes at the end of blending to make it more creamy.
Hint: add 1-2 ice cubes at the end of blending to make it more creamy.
Dietitian Tip
Making your own hummus gives you control over the flavor and the ingredients that go into it! And while store-bought hummus has it's place in my kitchen, I've realized that making it at home only takes a few minutes. Once you have a batch made, you can enjoy it in various ways throughout the week - add it to grain bowls or salads, snack on it with pita chips or vegetables, or use it in a wrap or sandwich.
Variations
The great thing about this pumpkin hummus is you can customize it to your taste! Below are some ideas.
- Party Dip - shape it into a pumpkin by spreading it on a wooden cutting board and top with sesame seeds or toasted pumpkin seeds. Serve with pita bread, tortilla chips, or pita chips.
- Spicy - add cayenne pepper or red pepper flakes if you like your hummus on the spicier side.
- Sweeter - this pumpkin hummus is a savory recipe with just a hint of sweet. If you're looking for a sweet pumpkin hummus, add more maple syrup and some cinnamon and leave out the garlic.
Equipment
All you need to make this hummus is either a food processor or a high-powered blender. I have a Ninja Blender and love it, but I usually use my handy KitchenAid food processor for this recipe.
Storage
- Refrigerator - Store leftover hummus in an airtight container in the fridge for up to 3-4 days
- Freezer - 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. But be sure to shake it very well!
- For best flavor, use freshly squeezed lemon instead of lemon juice from the bottle.
- To save time, use canned chickpeas. 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 of the aquafaba (chickpea liquid from the can) or water to thin it out.
FAQ
While healthy means something different to everyone, this hummus is a nutrient-rich option. It contains plant protein from the chickpeas and tahini. 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.
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.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Pumpkin Hummus:
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. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Pumpkin Hummus - Creamy, Savory, Canned Pumpkin
Equipment
- 1 food processor or high speed blender
Ingredients
- 1 (15 oz) can chickpeas (garbanzo beans)
- 1 cup pumpkin puree
- 2 tablespoon tahini
- 2 tablespoon lemon juice (ab half a large lemon)
- 2 tablespoon extra virgin olive oil
- 2 cloves garlic
- 1 teaspoon maple syrup
- ½ teaspoon pumpkin pie spice
- ½ teaspoon ground cumin
- ½ teaspoon kosher salt (more to taste)
Instructions
- Drain and rinse the chickpeas. Add all the ingredients except the olive oil to the bowl of a food processor or high speed blender.
- Blend the mix, drizzling in the olive oil after about 30 seconds. Continue to blend ~2-3 minutes until smooth, using a spatula to push down the sides as needed. Optional: add 1-2 ice cubes at the end of blending to make it more creamy.
- Optional: add 1-2 ice cubes toward the end of blending to make it even creamier.
Notes
- For ease, I suggest using a squeezable tahini - it's easier and less messy than getting it out of a jar. Just be sure to shake it really well.
- For best flavor, use freshly squeezed lemon instead of lemon juice from the bottle.
- To save time, use canned chickpeas. 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 of the aquafaba (chickpea liquid from the can) or water to thin it out.
- Refrigerator - Store leftover hummus in an airtight container in the fridge for up to 3-4 days.
- Freezer - 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.
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