Keto Hummus: Low‑Carb Dips That Keep You in Ketosis

If you love hummus but worry about the carbs, you’re in the right spot. With a few smart swaps, you can enjoy that creamy chickpea dip without kicking yourself out of ketosis. The trick is to keep the carb count low while preserving the flavor you crave.

Traditional hummus gets most of its carbs from chickpeas. A half‑cup of plain hummus can have 10‑12 grams of carbs, which is a big chunk of a keto daily limit. By cutting the portion size, adding extra healthy fats, and using low‑carb veggies for scooping, you can stay well under your carb goal.

How to Make a Keto‑Friendly Hummus

Start with a base that’s lower in carbs. Use canned chickpeas, rinse them, then blend ½ cup with 2‑3 tablespoons of olive oil, a squeeze of lemon, garlic, and a pinch of salt. Add a tablespoon of tahini for extra fat and flavor; tahini is low in carbs and high in healthy fats.

To shave off more carbs, mix in half a cup of cauliflower florets or roasted zucchini. Both vegetables blend smoothly and add bulk without many carbs. If you want a richer texture, toss in a splash of heavy cream or coconut milk—just a tablespoon will do.

Season to taste with smoked paprika, cumin, or a dash of hot sauce. Taste as you go; a little extra lemon can brighten the dip without adding carbs. Once blended, check the consistency; add a bit more olive oil or water if it’s too thick.

Creative Ways to Use Keto Hummus

Serve your keto hummus with low‑carb dippers like celery sticks, cucumber rounds, bell pepper strips, or pork rinds. All of these keep the carb count low while giving you that satisfying crunch.

Try spreading a thin layer on top of a lettuce wrap instead of a tortilla. It adds moisture and flavor without the carbs of a sandwich. You can also swirl a spoonful into a bowl of cauliflower rice for a quick, flavorful side.

For a snack you can take on the go, pack a small container of hummus with a handful of olives and a few cheese cubes. The fats from the olives and cheese pair perfectly with the creamy dip and help you stay full longer.

Store leftovers in an airtight jar in the fridge for up to a week. The olive oil on top prevents it from drying out, and the flavors actually deepen after a day. If the dip thickens, just stir in a bit of water or extra oil before serving.

With these simple tweaks, hummus becomes a keto‑friendly staple you can enjoy any day. No need to give up the dip you love—just adjust the recipe and pair it with the right veggies. Happy munching!