6 Oil-Free Hummus Recipes

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If you’ve never made your own Hummus, that has GOT to change, because you’re really missing out!

hummus recipes photo collage

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.

overhead shot of no tahini italian hummus in blue bowl with pieces of melba toast and veggies on brown cutting board

Different hummus recipes every week

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.

hummus sandwich with veggies on wood block

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?

hummus in scalloped white bowl on wooden table background

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 just blended together in a food processor or blender. 

Hummus base ingredients include:

  • chickpeas (garbanzo beans or edamame)
  • garlic cloves
  • tahini (crushed sesame seeds)
  • vegetable broth
  • lemon juice
  • salt
ingredients for hummus on white background

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.

No, thank you! I’ll stick with healthy oil-free hummus, and I never miss any flavor. My guess is you won’t either.

You’ll be able to eat these hummus recipes without any guilt or worry about calories and fat.

Tips for making oil-free hummus

  • In most recipes that call for hummus, the oil can be left out completely.
  • To me, hummus needs a little bit of tahini for taste but not nearly as much as is called for in many recipes. For example, in recipes that call for 3 tablespoons of tahini, I use 1 or less.
  • The tahini can be left out, and I leave it out sometimes but prefer at least 1/2 tablespoon in most varieties.
  • Though the main ingredient in most hummus recipes is chickpeas, other beans can also be used such as black beans and edamame.
chickpea hummus ingredients in vitamix blender

The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.

Is hummus healthy?

Homemade oil-free hummus has some impressive nutritional benefits. 

One cup of hummus has:

  • 15 grams of protein
  • 4-5 grams of fat
  • 45 grams of complex carbohydrates
  • 6 grams of fiber
  • meets 70% of the daily value for folate
  • meets 26% of DV for iron
  • manganese, magnesium, zinc, and copper

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.

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…

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