This post may contain affiliate links. Read our Affiliate Disclosure here.

Mediterranean Hummus Recipe with White Beans

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!

Audio Article – Mediterranean Hummus:


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!

Toasted walnuts, Mediterranean hummus, salad with choice of protein, such as chicken, beans, boiled eggs or cheese.
Lunch! Toasted walnuts, hummus, salad with choice of protein, such as chicken, beans, boiled eggs or cheese.

Hummus Nutritional Information

Hummus is high in:

  • Protein
  • Iron
  • Vitamin C
  • Fiber

Hummus is also a good source of:

  • Potassium
  • Vitamin A
  • Calcium

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.

Mediterranean hummus with white beans
Mediterranean hummus with white beans

For more on the amazing health benefits of chickpeas, you may enjoy this article, or this one for chickpea calorie information.

RECIPE: Hummus
Votes: 0
Rating: 0
Rate this recipe!
Print Recipe
This is a basic hummus
RECIPE: Hummus
Votes: 0
Rating: 0
Rate this recipe!
Print Recipe
This is a basic hummus
  1. Place all the ingredients in a blender or food processor. preferred consistency.
  2. Puree until smooth.
  3. Slowly add one tablespoon of water at a time (up to 1/2 cup) until the hummus reaches your desired consistency.
Recipe Notes

Nutrition Facts
RECIPE: Hummus
Amount Per Serving
Calories 155 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0.4g 2%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.4g
Sodium 205mg 9%
Potassium 345mg 10%
Total Carbohydrates 25g 8%
Dietary Fiber 7g 28%
Sugars 4g
Protein 8g 16%
Vitamin A 6%
Vitamin C 15%
Calcium 6%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.

Share this Recipe

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).

Want to submit your photos, videos and/or article content for publication? We love to share!