I am VERY excited to introduce you to my High Protein Hummus Recipe! As a dietitian, I am constantly playing with recipes in an effort to boost their nutritional profile and this is my latest invention. Now, I don't want to diss on traditional hummus; it's still a very nourishing and delicious choice. But trust me, once you have made this hummus, the creaminess and extra satisfaction will have you coming for more again and again.
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This post is all about how to make high-protein hummus.
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While store-bought hummus is definitely a staple in my kitchen, as a dietitian, I love making my own when I can spare just 5 minutes. Whether you’re a hummus-making newbie or a seasoned pro, this version adds a unique twist to the classic dip. And the best part? It’s so simple that anyone can make it—no special kitchen skills required!
Instead of sticking to the usual recipe, I've added cottage cheese to this version for extra creaminess and a boost of complete protein. Double win! Cottage cheese is so versatile, I've used it in many recipes across this blog including pasta sauces, pasta bakes and even banana bread!
Pair this nutritious hummus with veggies and pita, or use it as a spread for sandwiches. It also works perfectly in bowls, like my Chicken Shawarma Bowl Recipe.
✅ Why This Recipe is Dietitian Approved
This high-protein hummus is packed with fibre from the chickpeas, healthy fats from the tahini, and a protein boost from cottage cheese. Pair with some veggies and it’s a well-rounded snack that can keep you full and satisfied.
🙋♀️ Dietitian Tip
Set aside just half an hour each week to make homemade salad dressings and dips, like this protein-packed hummus. It’s a great way to turn plain veggies or pita chips into a tasty snack. It might feel a bit daunting at first, but once you’ve tried simple recipes like this a couple of times, it will become a breeze. Plus, adding flavorful dips is an easy way to make healthy meals more enjoyable!
🍴 Key Ingredients and Substitutions
The complete ingredient list with measurements can be found in the recipe card below.
- Chickpeas (garbanzo beans) - for convenience, go for canned chickpeas so that all you need to do for prep is rinse them. If you have the time, cooking dried chickpeas from scratch can give your hummus an even creamier texture. I also recommend looking for low-sodium tins of chickpeas if you can find them. You can use white beans like cannellini or Great Northern beans if you don't have chickpeas.
- Cottage Cheese - this is the game-changer that makes this high-protein hummus so creamy and amps up the protein content. Half a cup (113g serving) packs in 14g of protein, and it’s a complete protein, meaning it contains all the essential amino acids your body needs. I like to use the Good Culture brand because it also contains live, active cultures that are great for gut health. I typically use low-fat (2% milkfat) cottage cheese for this recipe, but you can opt for the whole milk (4%) version if you prefer. You can also swap it out for Greek yogurt—just double the salt in this recipe for flavour balance.
- Tahini - tahini is a key ingredient in hummus. It’s a rich sesame paste made from toasted, ground sesame seeds, adding a nutty, earthy flavour to the mix. But quality matters! Be sure to choose tahini with just one ingredient—ground sesame seeds. This keeps your hummus smooth, rich, and free from unnecessary additives. I also recommend using a squeezable tahini for extra convenience—it’s much easier to get out of the bottle! If you’re looking for a slightly sweeter taste or don’t have tahini on hand, you can substitute it with peanut butter or almond butter.
- Lemon Juice - Use fresh lemon juice if you can. This gives your hummus a bright, zesty flavour.
- Olive Oil - A little extra virgin olive oil goes a long way in giving this high-protein hummus a silky-smooth texture. It also brings in a dose of antioxidants and heart-healthy fats. If you prefer a milder flavour, you can easily swap it out for avocado oil.
- Chickpea water (Aquafaba) - don't throw this away! Aquafaba is just a fancy word for the liquid left over after draining your chickpeas. Instead of regular water, use this to thin your hummus to your desired consistency. I promise it makes the final result so much more creamy and adds flavour.
- Garlic: Fresh garlic will always provide the most flavour. But being fully transparent, I regularly use garlic powder or pre-minced garlic if I'm in a hurry. If you don't like the taste of garlic, feel free to leave it out. You can also substitute using ⅓ teaspoon garlic powder. Substitute ⅓ of a teaspoon of garlic powder for 1 clove of garlic.
- Spices: I typically add cumin and paprika to my hummus, but you can omit this completely if you wish, or try something different!
- Kosher Salt - To bring it all together.
🥣 Substitutions for Different Dietary Needs
- Gluten-Free: Good news—this recipe is naturally gluten-free! Just make sure your protein powder is certified gluten-free if you're sensitive or have celiac disease.
- Dairy-Free: Swap cottage cheese out for plant-based yogurt or silken tofu. Also, make sure your protein powder is dairy-free.
- Nut-Free: If you need to avoid nuts, ensure the tahini is nut-free (some tahini brands process in facilities that handle nuts).
**Always check the ingredients you’re using to ensure they comply with your particular dietary needs.**
📦 Storage Tips
Refrigerator: This hummus keeps well in the fridge for up to a week. Store it in an airtight container to keep it fresh. If you notice it thickening up after a few days, stir in a splash of water or lemon juice to return it to the perfect consistency.
Freezer: For longer storage, freeze the hummus in a freezer-safe container for up to 4 months. To help maintain moisture, drizzle a little olive oil on top before freezing.
To Thaw: When ready to use, thaw the frozen hummus in the refrigerator overnight. Once thawed, stir it well with a spoon and add a bit more olive oil if needed to restore its creamy texture before serving.
🔧 Equipment
To make this high-protein hummus, you’ll need either a food processor or a high-speed blender.
💡 Protein Hummus Ideas
Now that you've got your high protein hummus ready, let's talk about all the many ways you can enjoy it!
- Dip Your Veggies: Carrots, celery, cucumber, or bell peppers—whatever your veggie of choice, this hummus is the perfect dip! It's a great way to add some protein to your snack time while getting in those extra veggies.
- Mix It with Tuna: Stir a spoonful of this hummus into your tuna salad for a protein-packed, creamy upgrade. It’s a fantastic way to switch things up from the usual mayo or yogurt, adding more flavour and nutrients.
- Spread on Pita Bread or Toast: Use this hummus as a high-protein spread on whole-grain pita bread or toast. Top it with avocado, sliced tomatoes, or a sprinkle of seeds for a quick and satisfying breakfast or lunch.
- Pair with Healthy Crackers or Rice Cakes: If you're craving something crunchy, spread your hummus on low-calorie crackers or rice cakes. It’s a simple yet filling snack that can tide you over until your next meal.
- Add Some Spice: If you like things with a kick, mix in or top your hummus with crushed red pepper, chilli sauce, or even a dash of hot sauce. It’ll add an extra layer of flavour and excitement to your snack.
❓FAQs
Yes, you can! The protein powder adds an extra protein boost, but if you prefer, you can skip it. The hummus will still be delicious and full of flavour, just with slightly less protein content
Yes, you can freeze hummus! Place it in a freezer-safe container, leaving some space at the top for expansion, and freeze for up to three months. When you're ready to eat, thaw it in the fridge overnight and stir it well before serving.
If you don't have tahini, you can use peanut butter, almond butter, or even sunflower seed butter as a substitute. Each will give the hummus a slightly different flavor, but they all work well in this recipe.
To add some heat, you can mix in crushed red pepper, a dash of hot sauce, or a drizzle of chili oil. You can also sprinkle some chili flakes or cayenne pepper on top before serving.
📖 The Recipe
High Protein Hummus Recipe
Ingredients
- 1 15 oz tin of chickpeas (425g tin) drained
- 1 clove garlic or ⅓ teaspoon of garlic powder
- 113 g cottage cheese (½ cup)
- 60 ml ¼ cup tahini
- 1-2 tablespoon lemon juice add more as per taste preference
- 1 tablespoon extra virgin olive oil
- 2-3 tablespoon chickpea water add more as needed
- ½ teaspoon paprika
- ½ teaspoon ground cumin
- 1 teaspoon Kosher salt
Instructions
- Drain the chickpeas and reserve your chickpea water to one side.
- Finely mince your garlic cloves, or use a garlic press if you prefer.
- Add the chickpeas, cottage cheese, tahini, lemon juice, olive oil, garlic, spices (cumin & paprika) and salt into a food processor or a powerful blender.
- Blend everything together for about 2-3 minutes until the mixture is smooth and creamy, using a spatula to push down the sides as needed.
- Test the consistency. Add as much or as little chickpea water as needed and blend again until you reach your desired consistency.
- Taste test again. Add more salt & pepper or lemon juice as needed.
- Optional: top it with fresh herbs, pumpkin seeds, a drizzle of olive oil, or a few extra chickpeas.
- Hint: For an even creamier, high-protein hummus, add an ice cube or two at the end and puree until the ice is melted.
Maria says
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