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If you’re looking for a healthy snack or dip to feed your kids, try this creamy high-protein hummus recipe! This Greek yogurt hummus is quick, easy, and full of delicious flavor but is made with no tahini or cumin, so it’s perfect for picky palates!
High protein hummus with greek yogurt!
If your kids struggle to get protein, but love dip, then they’ll love this high protein hummus!
The Greek yogurt makes it ultra creamy and smooth, while adding a dose of extra protein. It’s made without tahini or cumin to make it even more kid-friendly too!
This Greek yogurt hummus is the perfect dip for pita, crackers, and veggies, or spread it onto sandwiches, wraps or pitas for extra creaminess and flavor.
High Protein Hummus
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Why We Love Greek Yogurt Hummus
- Quick & easy: By using canned chickpeas and creamy Greek yogurt, this simple hummus comes together in just moments, so it’s perfect for an easy weeknight meal. You can even make it without a food processor!
- Nutritious: This easy hummus recipe without tahini is so yummy and full of flavor, thanks to the olive oil, fresh lemon juice, and seasoning. It’s higher in protein and calcium than most hummus recipes too, so it’s great for growing bodies.
- Kid-friendly: Unlike store-bought hummus, which can often be too strong and savory for young palates, this hummus with Greek yogurt has a mild, tasty flavor and creamy whipped texture.
Ingredient Notes
- Canned chickpeas: You’ll need one can of chickpeas, rinsed and drained, to make this homemade hummus recipe.
- Olive oil: Similar to traditional hummus, you’ll need olive oil to give this delicious dip a creamy texture.
- Lemon juice: This protein-rich hummus has a bright, refreshing flavor thanks to some fresh lemon juice.
- Garlic powder: Although grocery store hummus recipes usually include raw garlic, I prefer garlic powder for its milder flavor. You can substitute fresh garlic if preferred, but you may need to let the hummus sit for a while, as the garlic flavour can be quite pronounced at first.
- Greek yogurt: Use plain Greek yogurt to add lots of protein to this high-protein hummus recipe.
- Salt & black pepper: At the bare minimum, you’ll want to add these seasonings to this hummus dip, but you can really add any fresh herbs and seasonings your kids will like!
How to Make Hummus without Tahini – Step-by-Step
- Add all of the ingredients into high-powered blender or food processor.
- Blend or process everything together until smooth and creamy. Store in the fridge for at least 30 minutes to allow the flavours to come together.
- Serve or store in the fridge for later.
Keep scrolling to the recipe card below for the full printable recipe!
TIPS FOR THE BEST HUMMUS RECIPE
- For an ultra creamy hummus recipe, use a powerful blender such as the Ninja. It lends a more smooth and creamy consistency than a food processor and you don’t need to spend time removing the chickpea skins since they are effortlessly blended into a creamy texture.
- Like most homemade hummus recipes, this hummus tastes best when you allow it to sit for at least 30 minutes after blending.
- This high protein hummus recipe was created to be a more basic hummus to keep the flavors mild and kid-friendly, but feel free to add more garlic, lemon juice or spices to taste.
Recipe FAQs
There are a few tricks to make your homemade hummus silky and creamy! One tip is to use canned garbanzo beans, which are tender from the canning process.
When you blend the hummus in your high-speed blender or food processor, you can add a few ice cubes to help break up any lumps. Give the hummus time to break down in the blender; don’t rush the process.
You can also use Greek yogurt! Since this yogurt is naturally creamy, it lends its creaminess to your hummus recipe and gives it a mild, tangy flavor.
This homemade high protein hummus recipe freezes really well! Place it in a freezer safe container and freeze for 1-3 months. Let it thaw overnight in the fridge and stir it well before serving, as the yogurt may separate.
If your kids are picky about eating meat or if your family is vegetarian or vegan, it can be especially helpful to know how to turn hummus into a complete protein!
Although chickpeas are fairly high in protein on their own, they need to be consumed with other complete and incomplete protein sources throughout the day such as whole grains, nuts, seeds, and legumes in order to get the complete proteins your body needs.
Try serving your homemade hummus with pita bread or make rice bowls with a bunch of chopped veggies, salad dressing, feta, or a handful of chopped nuts.
Storage Guidelines
- If you make your own hummus, you can store leftover hummus in the fridge in an airtight container for 4-5 days.
- You can also freeze it for 1-3 months in a freezer-safe container.
What to Serve with Hummus
Turn this healthy dip into the perfect snack by pairing it with any of the following sides:
- Pita chips
- Whole grain crackers (try these Healthy sweet potato crackers!)
- Sliced veggie sticks (think carrots, cucumbers, celery and peppers)
- Toast
- Pretzels
- Kalamata olives
- Cherry tomatoes
Or spread it on sandwiches or wraps for an extra kick of protein and flavor!
Recipe Variations
- For even higher protein hummus: You can use Skyr yogurt instead of Greek or add in a few tablespoons of unflavoured protein powder if desired.
- Add seeds: Add some ground sesame seeds, hemp seeds, or nigella seeds for extra flavor and nutrients.
- Use white beans: This versatile dip can be made with a variety of beans, not just chickpeas! Try white beans for a milder flavor.
More Similar Recipes
- 4-Ingredient Peanut Butter Dip
- Low Sodium Pizza Sauce
- Homemade Unsweetened Applesauce
- Roasted Carrot Pasta Sauce
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High Protein Hummus {without Tahini}
Ingredients
- 1 19-ounce can no salt added chickpeas, rinsed and drained
- 1/2 cup plain Greek yogurt
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- Salt to taste (I used 1/2 teaspoon)
- Pinch of black pepper
Instructions
- Add the chickpeas, Greek yogurt, olive oil, lemon juice, garlic powder, salt and pepper into a high power blender or food processor.
- Blend or process all of the ingredients together until smooth and creamy.
- Store in the fridge for at least 30 minutes to allow the flavours to come together. Serve or store in the fridge for later.
