6 Oil-Free Hummus Recipes
These 6 oil-free hummus recipes are deliciously creamy and packed with flavor, offering a healthier twist on the classic dip without sacrificing taste. Made with wholesome ingredients, they’re perfect for anyone looking to enjoy a nutritious, low-fat snack or spread.
Homemade hummus only takes about 10 minutes to make and requires very few ingredients. These hummus recipes are completely customizable, so ingredients can be adjusted to exactly the way YOU like it.
On this website, we have oil-free hummus recipes like my Italian low-fat hummus, this basic garlic oil-free hummus, and our delicious chocolate dessert hummus.
So what is hummus?
Hummus is a creamy (or chunky) thick spread made primarily from mashed chickpeas (aka garbanzo beans) and a few other healthy ingredients.
It originated in the Middle East and now is a very popular snack all over the world. Almost all varieties are completely vegan and used for everything from dips to sandwich spreads.
For more information on hummus, check out my article, Is Hummus Healthy?
What is hummus made of?
There are so many different varieties of this delicious spread, and most often it is made with a base of chickpeas (or garbanzo beans) and a handful of other ingredients that are blended together in a food processor or blender.
- Chickpeas (garbanzo beans or edamame)– Use canned beans for convenience or cook your own. We have great instructions for how to cook chickpeas in your Instant Pot.
- Garlic- Provides a depth of flavor and a subtle spiciness that complements the creamy texture of the chickpeas, making the hummus more flavorful and aromatic.
- Tahini (crushed sesame seeds)– I have found over the years that tahini in hummus is optional, especially if you are opting for a lower-fat version.
- Vegetable broth- Using vegetable broth in hummus adds extra depth of flavor while keeping the dish light and healthy. It provides a savory, umami boost that enhances the taste without the need for added oils or excess salt, making the hummus even more delicious and nutritious.
- Lemon juice- This adds a bright, tangy flavor that balances the richness of the tahini and enhances the overall taste. It also helps to lighten the texture and contributes to the hummus’s freshness and zest.
- Salt- It balances the flavors, making the hummus more savory and satisfying, while also helping to preserve it for longer.
One of the terrific things about making your own hummus is that you can adjust everything about it–different ingredients, ingredient amounts, and how you eat it.
At my house, we keep it on hand all the time to use as a dip for veggies, crackers, and pita bread. It’s also the perfect spread for sandwiches and wraps.
Tips for making oil-free hummus
- Oil- In most recipes that call for hummus, the oil can be left out completely to reduce the fat content.
- Base Substitutions- Though the main ingredient in most hummus recipes is chickpeas, other beans can also be used such as black beans and edamame.
Frequently Asked Questions
Yes, hummus is healthy! It’s made from nutrient-rich ingredients like chickpeas, lemon juice, and garlic, providing a good source of protein, fiber, and healthy fats. Hummus is also packed with vitamins and minerals, making it a nutritious choice for snacking, spreading, or adding to meals. It averages 15 grams of protein per cup!
The most common hummus recipes call for oil, but I have found that it’s not necessary to add oil for flavor. As a matter of fact, oil–yes, even extra virgin olive oil–is basically liquid fat. And, 13% of that fat is saturated, which is the artery-clogging kind.
The Bottom Line
Making your own oil-free, low-fat hummus is a fantastic idea because it allows you to enjoy a healthier, lighter version of this classic dip without sacrificing flavor. By controlling the ingredients, you can customize the taste to your liking while reducing unnecessary fats and calories. Plus, homemade hummus is often fresher and free from preservatives, making it a more nutritious and delicious option for snacking or meals.
For more hummus recipes, keep checking my Oil-Free Hummus page as we add more varieties.
Oil-Free Hummus Recipes
Whether you are planning to use hummus as a dip or for a sandwich spread, these are some amazing flavors to try as you get familiar with this new hummus obsession. Click on each of the photos, recipe titles, or 'Get the Recipe' buttons to see full recipes with ingredients, measurements, instructions, and a print button.
This oil-free hummus with roasted red pepper requires only a handful of ingredients and a few minutes to make. If you have 10 minutes and a blender or food processor, you've got a delicious healthy snack.
This beautifully vibrant green edamame hummus recipe is bursting with flavor! It makes a delicious dip for veggies or even a spread for sandwiches and wraps.
Hummus is a flavorful Middle Eastern bean dip made from chickpeas, lemon juice, and garlic. You can make all kinds of variations from this basic garlic hummus recipe.
This low-fat Italian Vegan Hummus is delicious on sandwiches or served with fresh vegetables and pita bread. It's satisfying and light.
Tired of a boring sandwich? Let me help you fix that with this Ultimate Veggie & Hummus Sandwich that is piled high with crunchy vegetables and creamy hummus and can be ready in 15 minutes or less.
This super simple vegetable stir fry can be on the table in about 40 minutes. It’s amazingly peanuty and the rice noodles make it completely gluten-free.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
