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What To Eat With Hummus? Best Vegan Combinations

In this article we'll explore the best hummus combinations that will help you achieve your goal: get complete protein, lose weight or have a healthy snack.
Zeynep Ozdemir, RDN

Written by Zeynep Ozdemir, RDN. Updated on January 17, 2023.

Hummus is a Middle Eastern mezze (appetizer), spread, or a savory meal prepared with mashed chickpeas, lemon juice, tahini, and garlic.
This delightful appetizer may simultaneously add taste to your diet and boost your health journey.

However, hummus, like other plant-based protein sources, is deficient in some essential amino acids.

This article discusses how to combine hummus with complete essential amino acids.

You’ll also find answers to what by-products to use for various health purposes and whether to include hummus in your keto diet.

Hummus Combinations for Complete Protein

Individuals which are consuming plant-based diets might pay more attention to the types of protein sources because most plant-based foods are with incomplete proteins.

Plant-based diets are not deficient in protein because they are incomplete. They contain a lot of protein, yet practically every plant-based diet lacks one or more key amino acids that your body needs to survive.

Learning About Amino Acids

Protein is constructed from amino acids. They are required by your body to create the protein structures that develop and sustain your tissues.

There are several amino acids; they all have similar structures but vary in their side chains.

Amino acids are the building blocks of all proteins, regardless of their source. However, the amount and sequence of amino acids found in a cow’s rump or a navy bean vary from those found in your bodily parts.

When you eat round steak, baked beans, or anything containing protein, your digestive system transforms it into amino acids. Amino acids are used to build muscles, organs, and other tissues.

Essential Amino Acids

Not all amino acids are required. Many amino acids can be made by your body from leftover fragments of previous amino acids and a few other raw materials available in the body.

However, there are certain amino acids that the human body cannot produce. These amino acids are known as essential amino acids because they must be consumed.

The following are the essential amino acids:

  1. Histidine
  2. Isoleucine
  3. Leucine
  4. Lysine
  5. Methionine
  6. Phenylalanine
  7. Threonine
  8. Tryptophan
  9. Valine

Animal proteins are considered complete proteins because they include all of these essential amino acids.

Plant proteins are not the same as animal proteins. Many plant protein sources are deficient in one or several of these essential amino acids. They are regarded as incomplete protein sources.

Grains, cereals, and seitan for example are particularly low in lysine. They are so low in lysine that they cannot even be considered a source. If you exclusively consume grains and cereals, you won’t receive enough lysine, which is harmful.

Hummus is made with chickpeas, sesame paste (tahini), garlic, and olive oil in most traditional versions.

Legumes, including such as chickpeas, are high in lysine. On the other hand, chickpeas aren’t high in tryptophan, methionine, or cystine, although these amino acids may be found in grains and cereals.

As a result, there are plant-based additions that may complete your chickpea product into a complete protein source:

Grains + Hummus

Grains and legumes are referred to be complementary proteins because when they are combined, they provide all of the essential amino acids.

Chickpeas are rich in lysine but low in tryptophan, methionine, and cystine, despite the fact that these amino acids may be found in grains and cereals.

Sample meals:

  • Whole wheat bread and hummus
  • Rice and hummus
  • Pita and hummus
  • Sourdough bread and hummus
  • Nuts and Seeds + Hummus

    Due to the presence of tryptophan, methionine, and cystine, nuts and seeds are an excellent complement to legumes.

    For example, this duo, which is almost everyone’s favorite, actually completes the protein:

    Tahini and hummus.

    Combinations with pumpkin seeds are also very popular.

    What to Eat With Hummus for Weight Loss

    Combining hummus with a different food is not what will make you lose weight by itself. But can hummus be included in a diet that will make you lose weight and maintain your health? Definitely yes.

    Hummus is made from chickpeas and is definitely a great source of protein, carbohydrates, and fiber. The tahini and olive oil added to it make it a great source of oils, too.

    Such quality foods are delicious choices that accompany maintaining a healthy weight. However, for weight loss, it is desirable to create a certain amount of calorie deficit.

    Humus itself is very rich in nutritional value and vegetables are ideal foods to dip in your hummus if you want to support your losing weight journey since they provide high fiber, and have a low energy density (low-calorie content).

    In this way:

    1. You increase your fiber intake. This slows gastric emptying and provides satiety for a longer period of time.
    2. You can achieve high volume with fewer calories. This increases your satiety.
    3. When the vegetables are difficult and slow to be eaten and the richness of hummus is combined, you can have a more satisfying meal.
    4. You provide your daily serving of vegetables that most people don’t have access to and support your intake of important vitamins for your body’s proper functioning.

    Healthy Things to Eat With Hummus

    Hummus is a great dip, particularly when combined with celery and other vegetables. But don’t be scared to experiment: you use it as a condiment in whole wheat sandwiches and wraps to substitute other toppings like mayo or ketchup.

    It’s also quite simple to make at home. You can make some homemade hummus if you haven’t already.

    Making your own hummus brings you a whole new world of possibilities. You may include your favorite tastes in the hummus or on tops, such as sriracha, olives, sun-dried tomatoes, mushrooms, and favorite herbs and spices.

    Vegetables to Eat With Hummus

    It is usual to combine hummus with vegetables, such as:

    • Celery
    • Carrots
    • Cucumbers
    • Pickles
    • Radishes

    Additionally, raw or roasted non-starchy veggies are delicious with hummus. Included are:

    • Broccoli
    • Bell peppers
    • Cauliflower
    • Summer squash
    • Pea pods
    • Cherry tomatoes

    You can chop or slice your favorite fresh vegetables and store them in the refrigerator beside a jar of hummus so that you always have a nutrient-rich snack on hand.

    What to Eat With Hummus on Keto

    The majority of ketogenic diets strive to maintain a daily total carb consumption of fewer than 50 grams or a net carb intake, below 25 grams.

    1/2 cup (90 grams) of cooked chickpeas has 20 grams of total carbohydrates and 13 grams of net carbohydrates.

    How Much Carbs Is In Hummus?

    A 100 gr of commercial hummus contains according to USDA (U.S. Department of Agriculture):

    Calories: 237 kcal
    Protein: 7.78 g
    Fat: 17.8 g
    Total carbs: 15 g
    Fiber: 5.5 g
    Net carbs: 9.5 g

    Is Hummus Keto-Friendly?

    Hummus can certainly be part of a keto diet, but just one or two portions will rapidly deplete your daily carb allowance.

    If you do consume hummus, keep it to a modest quantity. About 2-4 tablespoons (30-60 grams) of hummus provides 4-8 grams of net carbohydrates.

    Furthermore, it’s ideal to carefully arrange the number of other things you consume to keep your carb count low enough to stay in ketosis, which is the metabolic state in which you burn fat for fuel rather than carbohydrates.

    However, remember to carefully measure your portion since 2-4 tablespoons (30-60 grams) is easy to overestimate.

    How to Make Hummus Work for Keto?

    You should stay away from dessert hummus, which is usually chocolate-flavored and has extra sugar.

    Since you are on a keto diet, you might be able to use more tahini and olive oil.

    If you use hummus as a dip, you’ll want to carefully consider what you dip into your hummus.

    The majority of crackers and pita bread are not suitable for the keto diet due to their high carb content. Instead, you can use celery, raw broccoli, or raw cauliflower to dip.

    If you’re worried about using too much dip, try using hummus as a garnish. Add it to salads or soups for a creamy, flavorful twist, or use it instead of mayonnaise when making low-carb sandwiches or wraps because it has fewer calories.

    If you use hummus as a topping instead of a dip, it’s easier to control how much you eat.


    Hummus is a Middle Eastern mezze, spread, or savory meal prepared with mashed chickpeas, lemon juice, tahini, and garlic. It’s a great addition to any meal, breakfast, lunch or dinner.

    Hummus contains high content of protein, but it lacks some essential amino acids that your body needs to survive.

    You can combine them with grains or seeds to supplement the amino acids of chickpeas.

    Hummus can be used in weight loss diets. However, it does not cause weight loss on its own. You can combine hummus with different foods for a healthy diet or for a weight loss diet. Combination with vegetables is usually the most common.

    You can make hummus a part of your keto diet, but it can take up a large portion of your daily allowance of carbs.

    However, it’s ideal to carefully arrange the amount you consume to keep your carb count low enough to stay in ketosis.

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