What to Eat with Hummus for Weight Loss: 6 Top Ideas
Knowing what to eat with hummus for weight loss can be critical in determining if the snack will be helpful or hurtful to managing your weight. Here are my dietitian ideas on the best pairings for the popular Mediterranean condiment.
The hummus calorie count can make most people who are trying to lose weight think twice about consuming the otherwise healthy food. According to the nutrition facts from FoodData Central, 1 cup of hummus is a little over 400 calories. Though the typical serving size is only ¼ cup, many eat much more than this in one sitting.
It’s the fat content in hummus that increases the calorie count being that hummus is made by blending cooked chickpeas, tahini (a condiment made from sesame seeds and oil), olive oil, garlic, and lemon juice. This means that over half the calories come from fat.
Is Hummus Good for Weight Loss?
That said, hummus can be good for weight loss when portioned responsibly. The fats in hummus are heart-healthy good fats that nourish the body with antioxidants that can help make fat loss easier. Furthermore, because hummus is made from high-fiber legumes, one ¼ cup serving provides about 4 grams of fiber, which is about the same amount of fiber you would get from 6 prunes.
This is important because fiber helps slow digestion, thus preventing premature hunger which can prevent the overeating that causes weight gain.
How Long is Hummus Good For?
Hummus isn’t the most affordable dip in the world, so I recommend managing its shelf life wisely. Most store-bought hummus will say the dip is good for up to 7 days after opening. However, if you make your own at home, it may only be good for half the time as it doesn’t contain all of the preservatives added in the store-bought versions.
If you find that your hummus has mold growth, smells unpleasant, or tastes sour, it is probably no longer good and should be discarded.
Is Hummus Protein?
Although hummus is made mainly from chickpeas, a plant-powered source of protein, hummus shouldn’t be considered a protein food. Similar to foods like peanut butter, hummus does contain protein, but you would need to consume a lot of calories to get a meaningful amount.
For example, one serving size is usually ¼ cup of hummus, but that is more than most people eat in one sitting. For comparison, 1 cup of standard hummus contains about 20 grams of protein, but that portion would also cost you about 400 calories. So, if you’re seeking weight loss, there are more efficient sources to meet your protein needs.
What Goes With Hummus?
As mentioned, hummus is a very nutritious food, but it’s important to be mindful of hummus calorie content if you want to incorporate it into your weight loss diet. Therefore, it’s recommended that you limit your portion of hummus to ¼ cup unless your calorie goals allow for a larger portion.
That said, it’s equally important to choose a low-calorie pairing to make for a satisfying, but not sabotaging, snack. Here are the top picks:
1. Sliced Veggies
Using hummus as a dip and sliced veggies like the type you’d find on a party tray is a classic way to enjoy hummus. Baby carrots, celery, raw broccoli florets, and sliced bell pepper are all excellent choices. The combination of the fiber from these nutritious foods along with the fat in the hummus can keep you feeling full.
In carrots and celery, we find beta-carotene, an antioxidant that our bodies can convert into vitamin A which can help support our vision and immune system.
Broccoli is high in Vitamin K, a nutrient that helps with blood and bone health, with only ½ cup fulfilling 92% of our daily needs.
Finally, bell peppers are very high in Vitamin C, a critical vitamin for immune health and anti-inflammation. In fact, one medium, yellow bell pepper contains 342 mg of vitamin C. For reference, one medium orange contains 70 mg of Vitamin C.
Sliced veggies are a very nutritious way to enjoy your hummus for not a lot of calories. Be sure to have this pairing with a meal or protein source, since this wouldn’t have a substantial amount of protein. You can add a food like tuna or you can mix your hummus with cottage cheese to achieve this.
2. Deviled Eggs
Want to get creative with your hummus while also creating a filling snack? Make deviled eggs with a twist! Instead of adding mayonnaise, which is packed with saturated fat, use hummus instead in your filling.
Eggs are considered to be among the biggest sources of high-quality protein, with scientists naming it the food with the highest score in protein digestibility. One egg is about 60-70 calories depending on the size, so be sure to keep track in order to construct your portions wisely.
3. Salad
Trying to lose weight and missing your creamy salad dressings? Get your creaminess from hummus instead! Add a serving of hummus to your greens salad or a nice cucumber-tomato salad if you want to fully lean into the Mediterranean flavors.
It’s a great alternative to dressings like ranch that are full of sugar and fats that are not good for your health, while also being a nice switch-up from your standard vinaigrette dressings. Add some protein like roasted chicken or tofu to make it a complete meal.
4. Roasted Tofu
One of the most popular sources of plant protein, ½ block of firm tofu contains about 20 grams of complete protein, but less than 200 calories. Tofu is a very versatile food item that has a neutral flavor, which makes it easy to pair with other foods like tofu.
Try seasoning your tofu and roasting it for a nice crunch. Then you can either dip it in or top it with some hummus for a nice, vegan snack that’s packed with healthy protein.
5. Berries
This is for all of the sweet hummus enjoyers out there. If you decide to opt for the dessert version of the dip, berries are a great choice. Not only are berries packed with antioxidants to help fight inflammation, especially blueberries, but they are also low in calories and high in water content.
This means they can provide volume in the stomach that helps manage your hunger. Strawberries are most practical for dipping and 1 cup of them only contains about 55 calories. In this way, berries and dessert hummus can be a healthier dessert choice, especially evening sweet tooth cravings. They contain fewer saturated fats, added sugars, and calories than more indulgent desserts.
Making it into a parfait of berries, dessert hummus and nonfat Greek yogurt would be a great way to both add protein for a more filling and yummy snack.
6. Pita Chips
Be smart with this choice as it can become the most high-calorie option on the list. To make this a good pairing with hummus for weight loss, be sure to choose a whole-grain pita chip brand if you can.
Ensure the chips are baked, rather than fried, and there are less than 150 calories per serving. Also, be sure to portion out your chips before you dig in to ensure you don’t accidentally over consume your calories. Finally, pair the snack with a protein source for more satiety, like low fat string cheese or edamame.
Types of Hummus
Since the traditional Greek condiment has made its way over to the Western eating style, there have been a range of flavors that have gone mainstream.
Traditional Hummus
While the traditional type of hummus is made from chickpeas, you can also find other varieties with similar nutritional value if you want to branch out of the norm. You can also find black bean hummus, roasted red pepper hummus, and even sun-dried tomato hummus. Try finding a recipe to make some at home if you want the freshest, most reliable type.
However, if buying from a store, try to choose hummus with minimal additives or artificial flavors. Also, though most hummus is made with olive oil, despite popular belief, it’s okay if the hummus contains another oil type like canola. In fact, canola oil contains less saturated fat and a higher percentage of heart-healthy, unsaturated fats than olive oil does.
Dessert Hummus
Then you have dessert hummus. A relatively new product, dessert hummus is still made using chickpeas, but uses nut butters like peanut or almond instead of tahini and oil as its fat source. There may also be maple syrup, honey, and even chocolate added for a more indulgent flavor. Though the calorie content is similar, find a brand that has minimal added sugar and extra ingredients that boost the calorie count if you want to include it in your weight loss plan.
The Bottom Line On What To Eat With Hummus For Weight Loss
You don’t have to eat very low-calorie foods 100% of the time in order to lose weight. If you want to enjoy nutritious, but high-fat foods like hummus, pesto, or guacamole, you can do so as long as you control your portions and make responsible pairings.
Hummus is already high in fiber with a moderate amount of protein, so eating other high-fiber or high-protein foods along with it can create a satisfying combination to help with hunger and weight management.
So, as long as you are within your calorie allowance, a nutritious food like hummus can be good for weight loss. If you are seeking weight loss, it might be a good idea to find out how many daily calories you should be eating to help support it. This is especially true if you want to know how to portion your meals and snacks to enjoy the foods you want responsibly.
If you’re looking for an individualized eating plan complete with professional nutrition support and guidance, contact me today.