Oil-Free, Tahini-Free Low-Fat Hummus

Written by
Jolinda Hackett
Jolinda Hackett has written five books about plant-based cooking and has developed hundreds of vegan and vegetarian recipes.
Learn about The Spruce Eats' Editorial Process
Jolinda Hackett
Updated 03/15/21
Low-fat hummus in a bowl with crackers and cucumbers on a plate
The Spruce
Prep: 5 mins
Cook: 0 mins
Total: 5 mins
Servings: 6 servings
Nutrition Facts (per serving)
102 Calories
2g Fat
17g Carbs
5g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 102
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Sodium 249mg 11%
Total Carbohydrate 17g 6%
Dietary Fiber 5g 16%
Total Sugars 3g
Protein 5g
Vitamin C 3mg 17%
Calcium 34mg 3%
Iron 1mg 4%
Potassium 103mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Hummus can be found in nearly every grocery store, whether prepared in-house or from a large, well-known brand. So many permutations are available, with avocado, caramelized onion, kalamata olive, roasted garlic, or everything seasoning—the list goes on and on. It's a beloved vegan and vegetarian staple, but it's rare, however, to find a hummus that's low in fat if that's what you're looking for. It's not difficult to make hummus that way at home.

You can indeed skip the olive oil and tahini that's in most hummus recipes with this nearly fat-free version. This recipe comes from Rip Esselstyn, the author of "The Engine 2 Diet." He suggests you make a batch of this on Sunday that will last you the week. Fresh hummus tastes great, and it's a snap to prepare.

Hummus is high in protein and fiber, and makes a fantastic snack—it's quick and portable. Use it as a dip for crisp carrots, celery sticks, sliced sweet peppers, or radishes. It's a tasty addition to a sandwich or wrap, adding flavor and creaminess while holding vegetables together. Of course, it's great with pita bread and other Middle Eastern specialties such as tabbouleh. It's also a great base to use to add other ingredients and change the flavor.

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Ingredients

  • 1 (15-ounce) can chickpeas, rinsed and drained

  • 2 cloves garlic, chopped

  • 2 to 3 tablespoons freshly squeezed lemon juice

  • 1 teaspoon Bragg Liquid Aminos, or low-sodium tamari

  • 3 tablespoons water or vegetable broth

Steps to Make It

  1. Gather the ingredients.

    Low-fat hummus ingredients
    The Spruce

  2. Using a high-speed blender or food processor, blend all the ingredients into a thick paste. Use a small amount of water as necessary to achieve desired consistency.

    Ingredients blended together for hummus

    The Spruce

  3. Serve chilled or at room temperature. Enjoy.

    Low-fat hummus in a marble bowl
    The Spruce

Tips

  • Instead of using a can of chickpeas, you can start with dried chickpeas, using 1/3 pound of dried beans to produce 15 ounces of cooked chickpeas.
  • Store your homemade hummus covered in the refrigerator. It should keep for three to five days. 
  • You can also freeze hummus for up to 6 months. As it's already blended, you shouldn't notice much change in texture after thawing it. Give it a good mixing and add a little water if it seems to be too thick after thawing.

Recipe Variations

  • Customize your low-fat vegan hummus by adding one or more of the following: 2 tablespoons toasted sesame seeds, 1 fresh jalapeño (seeded and chopped), 1 red bell pepper (roasted, seeded, and chopped), 1 cup Kalamata olives.
  • If you're following a keto or low-carb diet, try this one made with cauliflower instead of chickpeas.