8 Best Substitute For Hummus

Hummus, a versatile and savory spread made primarily from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, and garlic, has earned its place in the global culinary scene. Originating from the Middle East, this nutrient-rich dip has gained universal appeal due to its creamy texture, wholesome ingredients, and adaptability to numerous dishes. It’s not just a dip or spread; it’s a celebration of simple ingredients coming together to create a harmony of flavor and health.

However, there might be moments when you want to explore beyond hummus – whether due to dietary considerations, personal taste preferences, or sheer culinary curiosity. And that’s when the journey to discover the best substitutes for hummus begins. In this article, we’ll navigate through nine carefully selected alternatives to hummus that hold their own in terms of taste, texture, and nutritional value. Each substitute has its unique character, bringing in a spectrum of flavors, textures, and cultural nuances, adding variety and vibrancy to your plate.

What is Hummus?

Originating in the Middle East, hummus is a savory spread made primarily from cooked, mashed chickpeas blended with tahini (sesame seed paste), olive oil, lemon juice, and garlic. Known for its smooth texture and rich, tangy flavor, it’s a versatile food that can be used as a dip for vegetables, spread on sandwiches, or served as part of a meze platter. The combination of high-quality proteins, healthy fats, and complex carbohydrates in hummus make it a nutritious addition to any meal.

Quick Glance at Hummus Substitutes

• Greek Tzatziki
• Guacamole
• Baba Ganoush
• Black Bean Dip
• Cashew Cheese
• Pesto
• Olive Tapenade
• Cottage Cheese
• Mashed Avocado

Now that you’ve had a quick look, let’s delve deeper into each of these wonderful hummus substitutes.

Best Substitutes For Hummus

Greek Tzatziki

Tzatziki is a classic Greek dip that is made from yogurt, cucumbers, garlic, and various herbs and spices. Its cooling and refreshing taste makes it a fantastic substitute for hummus, particularly in warmer months.

The base of tzatziki, Greek yogurt, is packed with protein, which helps in promoting feelings of fullness. The cucumbers in tzatziki are rich in hydrating water and various vitamins and minerals. Garlic, a key component of tzatziki, is known for its range of health benefits, including anti-inflammatory and immune-boosting properties. Lastly, the fresh herbs used in tzatziki, such as dill or mint, contribute both unique flavors and additional nutritional benefits.

Tzatziki is incredibly versatile and can be used similarly to hummus – as a dip for vegetables and bread, as a spread on sandwiches, or as a complement to grilled meats or falafel. Plus, it’s straightforward to make at home, making it an easy and accessible alternative to hummus.

Guacamole

Originating from Mexico, guacamole is a rich and creamy spread made primarily from ripe avocados, mixed with other ingredients like tomatoes, onions, lime juice, and cilantro. Avocados are renowned for their high healthy fat content, particularly monounsaturated fats, which are heart-healthy and contribute to the creaminess of guacamole.

The tomatoes in guacamole provide a wealth of vitamins and antioxidants, including lycopene, which has been linked to reducing the risk of heart disease and cancer. Lime juice not only adds a tangy flavor to the mix but is also a fantastic source of vitamin C, which can boost your immune system.

Guacamole is as versatile as hummus and can be used in a variety of ways. From a dip for chips and veggies to a topping for tacos and toasts, it fits nicely into many meals and snacks. And, much like hummus, making guacamole at home is simple and allows you to adjust the ingredients and flavors to your preference.

Baba Ganoush

Baba Ganoush is a smoky and creamy eggplant-based dip originating from the Middle East. Much like hummus, it involves tahini, garlic, lemon juice, and olive oil. However, the primary ingredient here is eggplant rather than chickpeas.

Eggplants are rich in dietary fiber, which can aid digestion, and a variety of vitamins and minerals. They’re also known for their high antioxidant content. The smoky flavor of Baba Ganoush, achieved through grilling or roasting the eggplants, adds a unique and exciting taste profile that sets it apart from other dips.

This delicious dip can be used in the same way as hummus – spread on bread, served alongside vegetables, or as a component of a Mediterranean-inspired meal. Despite its exotic name and origins, Baba Ganoush is quite straightforward to prepare at home.

Black Bean Dip

Black Bean Dip is a hearty and flavorful alternative to hummus. As the name suggests, it is primarily made from black beans, combined with ingredients like garlic, onions, and various spices.

Black beans are a fantastic source of protein and fiber, which can help keep you feeling full for longer periods. They’re also packed with a variety of other nutrients like iron and folate. The addition of garlic and onions not only enhances the flavor of the dip but also introduces a plethora of health benefits, including anti-inflammatory and antioxidant properties.

Whether used as a dip, a spread, or a filling for burritos, black bean dip is a versatile and tasty substitute for hummus. It is also simple to make at home, requiring just a few basic ingredients and a food processor.

Cashew Cheese

Cashew Cheese is a wonderful dairy-free alternative to regular cheese and a creamy substitute for hummus. It’s made by soaking cashews and then blending them with water, lemon juice, and various spices.

Cashews are high in healthy unsaturated fats and a great source of protein, essential vitamins, and minerals. This spread has a unique nutty flavor and a creamy texture that is comparable to hummus, making it an excellent option for those looking for a bit of diversity in their diet.

You can use cashew cheese as a spread for sandwiches, a dip for veggies, or even a topping for pasta. The best part is, you can make it at home using a blender and a few simple ingredients.

Pesto

Pesto is a vibrant green sauce that originates from Italy, typically made from fresh basil leaves, pine nuts, parmesan cheese, garlic, and olive oil. While it may not have the same creamy texture as hummus, its rich and aromatic flavor makes it an appealing alternative.

Basil leaves are packed with vitamins and essential oils that possess anti-inflammatory and antibacterial properties. Pine nuts add a delicate crunch and contribute heart-healthy fats. The parmesan cheese lends a salty, umami touch, while the garlic and olive oil tie everything together.

Pesto can be used as a spread for sandwiches, a dip, a pasta sauce, or a dressing for salads. It’s simple to make at home, and you can even experiment with different types of nuts and herbs to create your unique flavor combinations.

Olive Tapenade

Olive Tapenade is a flavorful spread made from olives, capers, and olive oil, with origins in the Mediterranean region. It has a somewhat chunky texture and a bold, tangy flavor, making it a refreshing alternative to the creaminess of hummus.

Olives are rich in healthy fats and high in vitamin E and other powerful antioxidants. They’re also low in carbs, making olive tapenade a good option for those following a low-carb or ketogenic diet. The capers add a burst of tanginess and are also known for their antioxidant properties.

Olive tapenade can be used as a spread on crackers or bread, a topping for grilled fish or chicken, or even as a pasta sauce. It’s incredibly easy to make at home and offers an exciting flavor profile for those looking to spice up their usual dips or spreads.

Cottage Cheese

Cottage cheese is a fresh cheese curd product with a mild flavor. It’s a high-protein, low-fat alternative to hummus and provides a creamy, satisfying base for a range of additions.

The high protein content in cottage cheese can keep you full for longer, aiding in weight management. It’s also a good source of B vitamins, calcium, phosphorus, and selenium. While not typically used as a dip or spread in the same way as hummus, it can be a versatile base for many different flavor profiles.

Cottage cheese can be enjoyed on its own, paired with fruits for a healthy snack, spread on toast, or added to salads and pasta dishes. You can easily experiment with different mix-ins like fresh herbs, spices, or diced vegetables to customize your cottage cheese spread.

Mashed Avocado

While guacamole is a popular avocado-based dip, simple mashed avocado can also serve as a minimalist, flavorful alternative to hummus. Avocados are nutrient-dense fruits known for their high healthy fat content, particularly monounsaturated fats.

The simplicity of mashed avocado allows the creamy texture and rich, buttery flavor of the avocados to shine through. Avocados are also packed with a variety of vitamins and minerals, as well as dietary fiber.

Mashed avocado can be used in much the same way as hummus – spread on toast, dolloped on salads, or served as a dip. For a quick and easy hummus substitute, simply mash an avocado with a fork until it reaches your desired consistency, then season with a pinch of salt and a squeeze of lemon or lime juice.

Substitutes for Hummus: Nutritional Profile

Here’s a brief comparison of the nutritional profile of the hummus substitutes we discussed above (values are approximate per ¼ cup serving):

Substitute	Calories	Fat (g)	Carbs (g)	Fiber (g)	Protein (g)	Gluten
Tzatziki	35	2	3	0	2	No
Guacamole	100	9	6	4	1	No
Baba Ganoush	80	6	6	3	2	No
Black Bean Dip	100	1	18	5	5	No
Cashew Cheese	180	15	9	1	5	No
Pesto	220	24	2	1	2	No
Olive Tapenade	150	15	4	1	1	No
Cottage Cheese	55	1	2	0	7	No
Mashed Avocado	60	5	3	2	1	No

Concluding Thoughts

Exploring alternatives to hummus opens up a world of flavors and nutritional benefits. Whether you’re after a similar texture or want to try something completely different, each of the substitutes discussed in this article provides its unique set of flavors, textures, and health benefits.

Remember, the key to a healthy diet is variety, so don’t be afraid to mix it up and experiment with different spreads, dips, and toppings. Whatever your reasons for seeking a hummus substitute, we hope you’ve found some inspiration and look forward to your culinary adventures. Happy experimenting!