Creamy High Protein Hummus Recipe, Easy & Quick Snack

A human hand holding a cucumber with protein hummus on it.

Creamy High Protein Hummus Recipe, Easy & Quick Snack

Mallory

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. 😊

5 from 2 votes

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Prep Time 2

Cook Time 3

Course Appetizer

Cuisine Mediterranean

Servings

Calories 220 kcal

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

Expert Advice

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.

Storage

Refrigerator: Store homemade 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. 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.

Additional Nutrition Information

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.

Dietitian Tip

Choose half an hour one day a week to make homemade salad dressings and dips to use on various dishes. Making a tasty dip is a great way to get even the pickiest eater to enjoy vegetables and an easy way to make meals more flavorful. Meal prep doesn't HAVE to happen on Sunday. I often meal prep on Thursday to have meals ready on busy weekend days!

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 0.5 cupCalories: 220kcalCarbohydrates: 17gProtein: 12gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gCholesterol: 6mgSodium: 588mgPotassium: 565mgFiber: 3gSugar: 3g

Keyword 10 minutes or less, high-protein, plant-based, vegetarian

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