Gluten Free, Low Fat Mediterranean Hummus
We big fans of hummus! It’s such a simple, protein-filled, healthy spread. Not only is hummus dip far better for you than ranch dressing dips, it’s also simple enough that your kids can help make it too! Here we’re sharing a lower fat version of the tradition mediterranean hummus. It’s super simple, and scrumptious!
This hummus uses the traditional Mediterranean hummus recipe as a base, plus white beans such as white kidney, white northern beans or cannellini beans for a unique alternate. The addition of beans adds protein without as much fat as the oil and tahini, so less fat, overall. Yet the white beans help to keep the creamier texture and consistency of the traditional hummus recipes.
As with most protein dishes, the blander flavors are the perfect foundation for a lot of different variations and seasonings. So don’t be afraid to branch out and try several.
We create the basic mediterranean hummus recipe in about 5 minutes, then divide it and add different seasonings and other alternate options to each batch so that we get to enjoy two taste variations at the same time.
Favorite Ways to Enjoy Hummus
- As a raw vegetable dip
- Fill it in celery sticks
- Organic chips or gluten free crackers
- On gluten free bread as an open-faced spread (this uses less bread than a sandwich)
- spread hummus on one slice,
- top with avocado slices
- Sprinkle with feta cheese
- As a sandwich
- spread one slice with hummus
- spread the other slice with guacamole (or just mashed avocados)
- layer arugula and a slice of provolone or sprinkles of feta in the middle
- we also add slices of zucchini or yellow squash or roasted eggplant in the middle – YUM!
- Pita sandwich
- stir hummus with your choice of additional toppings
- line pita with arugula, spinach or lettuce leaves
- spoon hummus blend into pita, (we use gluten free pita)
Man! I LOVE my work… except for how hungry I get writing about our favorite recipes!!! 🤓
Now I know what’s for lunch! Green juice and hummus salad!
Hummus Nutritional Information
Hummus is high in:
- Vitamin C
Hummus is also a good source of:
- Vitamin A
The exact RDA percentage your get from your hummus meal or snack depends of course on your serving size. But typically, hummus can provide around 10-20% of your recommended daily allowance of protein, iron and vitamin C, and between 20-40% of fiber.
You can see the nutritional label for this recipe at the bottom of this page for more specifics.
Mediterranean Hummus Breakfast
To make this a substantial but healthy gluten free breakfast, you can serve it with gluten free bread.
Devani Anjali Alderson runs a marketing agency helping business owners, artists, and creative minded people spread their message in the modern online world. She is also an avid fan of science fiction, photography, creative and fiction writing, master-minding with like-minded people, fangirling over Harry Potter, Lord of the Rings, BBC Sherlock… And her Maltese dog Caspian (as in the Prince from Narnia, not the sea).