By When you need an easy and delicious spread or dip, you need to make this high-protein hummus recipe that is ready in 5 minutes and uses no tahini! Made with just 7 simple ingredients, you probably already have everything you need to make this in your pantry. Enjoy it as a snack with pita bread or for dinner with Mediterranean salmon or salmon patties in a big, gorgeous grain bowl!
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Hummus is one of my all-time favorite dips. I do love my high-protein pesto, don't get me wrong, but there is just something about the creaminess of hummus that makes it the best complement to literally everything.
Plus, high protein hummus is a given because its base is chickpeas, which are filled with protein and fiber. I've just taken it a step further and add Greek yogurt and hemp seeds so it can take the place of your favorite creamy, not so good for you dressings, dips, and sauces.
Jump to:
Hummus just got an upgrade!
- Rich creaminess: Adding Greek yogurt to this recipe not only increases protein, but it also adds a rich and creamy taste and texture!
- Low fat: By taking out the olive oil typically used in hummus, I have lowered the fat but still maintained creaminess through the yogurt.
- Still includes the necessities: This recipe still calls for garlic, lemon, cumin, and salt, so not only is it high in nutritional value, but still just as tasty (or dare I say more tasty) than your traditional hummus!
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Chickpeas: Also known as garbanzo beans, these are your typical hummus base. They blend easily and can even be used to make chickpea smoothies!
- Greek yogurt: You'll add even more protein by grabbing plain non-fat Greek yogurt from the fridge.
- Pantry staples: You will need lemon juice, garlic, salt, and cumin.
- Hemp seeds: These add an extra kick of protein and other great nutrients, but if you're not into it, go ahead and skip out or replace them with another seed like flax seeds.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: hemp seeds
Hemp seeds have become a superfood in the fitness and nutrition communities, packing 10 grams of protein into just 3 tablespoons. They deliver all nine essential amino acids while maintaining a mild, nutty flavor that works beautifully in everything from peannut butter smoothies to salads. Hemp seeds are an incredibly versatile ingredient that can elevate the nutrition of virtually any dish.
here's how to make protein hummus
Be sure to scroll to the recipe card for the full hummus recipe!
- Blend: Add the hummus ingredients to the blender and blend until smooth. That's it!
- Topping: You can go the extra step and add garnishes like roasted garlic, chopped kalamata olives, or chopped roasted red peppers.
quick recipe video
I dip, you dip, we all dip
Looking for a chunky veggie hummus dip? Try mixing together cucumber, red onion, and feta to make a cucumber salad, then take 2 tablespoon of hummus, a small dollop of Greek yogurt, and mix it with ⅓ cup of cucumber salad. Now you have a yummy, high-protein dip! I love to use crispy pita chips to dip with.
My hummus is too thick. What do I do?
If your hummus is too thick, try adding cold water, 1 tablespoon at a time, while blending until you reach your desired consistency. You can also add extra lemon juice for more tang.
how to store & meal prep it
This recipe is great for meal prepping and is so easy to store to snack on later!
- Fridge: Hummus will keep for up to 4 days in an airtight container in the fridge. It's perfect for meal prep with salmon or chicken, pita bread, and high protein tzatziki.
- Freezer: I don't recommend freezing this Greek yogurt hummus recipe as some of the ingredients, like the Greek yogurt, will separate, and the texture won't be the same.
Recipe
high protein hummus recipe (with greek yogurt)
Ingredients
- 1 15 oz can chickpeas
- ½ c plain non-fat Greek yogurt
- 2 tablespoon lemon juice
- 2 cloves garlic
- ½ teaspoon salt
- 2 tablespoon hemp seeds
- ½ teaspoon cumin
Before you start!
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Instructions
- Blend it all together until smooth, stopping to scrape down the sides when needed. A food processor works best, but a high-powered blender will work, too! You can also add a splash of water or olive oil to help it blend.
- Serve with pita chips, naan bread, with a tuna sandwich, veggies, and more!
Video
Notes
For ultra-smooth hummus, blend the chickpeas first by themselves until very fine, then add the other ingredients. You can also remove the chickpea skins for the smoothest result. How long does this hummus last in the fridge?
Store in an airtight container for 4-5 days. The Greek yogurt may cause it to separate slightly - just give it a quick stir before serving. Can I use flavored Greek yogurt?
Stick with plain Greek yogurt - flavored varieties will add unwanted sweetness and compete with the savory flavors.
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
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