Light Hummus Recipe

Hummus with pita
Sheridan Stancliff / Getty Images
  • 5 mins
  • Prep: 5 mins,
  • Cook: 0 mins
  • Yield: 1 1/2 cups (6 servings)
Ratings (13)

Although hummus is packed with protein, dietary fiber and heart-healthy fats, it can also be packed with calories. In fact, one tub of hummus can have up to 700 calories. And we all know how easy it is to eat most of a container in one sitting.

But don't cross off hummus from your healthy snack list just yet. By omitting some of the olive oil and adding non-fat yogurt in this recipe, there are fewer calories per serving. This lightened-up version of hummus still has everything you'd expect to find in this traditional middle eastern dish, from chickpeas to tahini to olive oil, to garlic and a hint of yogurt for extra smoothness. Feel free to substitute Greek yogurt for an extra dose of protein and less sugar. Serve alongside pita chips or fresh vegetables, or use as a sandwich spread instead of mayonnaise. Just be sure to stick to the serving size of 1/4 cup.

What You'll Need

  • 1 15 oz. can garbanzo beans (drained and rinsed)
  • 1 large clove garlic
  • 2 tablespoons olive oil
  • 1 tablespoon tahini
  • 1 tablespoon lemon juice
  • 1 tablespoon non-fat plain yogurt (or Greek yogurt)
  • 1/2 teaspoon salt
  • Dash red pepper (ground)

How to Make It

Place all ingredients in a food processor or blender, and process until completely smooth. Store leftovers in a covered container for up to three days.

Calories Per Serving (1/4 cup) 119

Nutritional Guidelines (per serving)
Calories 257
Total Fat 9 g
Saturated Fat 1 g
Unsaturated Fat 4 g
Cholesterol 0 mg
Sodium 115 mg
Carbohydrates 36 g
Dietary Fiber 7 g
Protein 11 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)