Elevating Your Hummus with Protein Boosters
Hummus is a beloved dip, known for its creamy texture and savory flavor. While it provides a good foundation of fiber and plant-based protein from chickpeas and tahini, it’s possible to turn this classic snack into a true protein powerhouse. By incorporating a few simple additions, you can create a dip that is not only delicious but also incredibly filling and beneficial for muscle recovery. Below, we explore the best dairy and plant-based ingredients to incorporate when you want to know what to add to hummus for protein.
Dairy-Based Protein Additions
For those who don't follow a vegan or dairy-free diet, dairy products can be an excellent way to inject a significant amount of protein into your hummus while also enhancing its creaminess.
Cottage Cheese
Cottage cheese has emerged as a secret weapon for high-protein dips. Blending it directly into your hummus adds a substantial protein boost without drastically altering the traditional flavor. One cup of cottage cheese can add over 25 grams of protein, making it an incredibly efficient and healthy addition. When using cottage cheese, opt for a full or low-fat variety and use a food processor to blend until silky smooth, ensuring no curds remain.
Greek Yogurt
Another fantastic dairy-based option is plain Greek yogurt. It adds a tangy flavor and a luxuriously creamy texture, often replacing the olive oil to make the dip lower in fat. Just a half-cup of non-fat Greek yogurt can add an extra 12 grams of protein, turning your snack into a more balanced and satisfying meal component. When adding Greek yogurt, start with a smaller amount and add more as needed to achieve your desired consistency and flavor profile.
Plant-Based and Vegan Protein Additions
For those following a plant-based diet, several ingredients can effectively increase the protein content of hummus without relying on dairy.
Hemp Seeds
Shelled hemp seeds, also known as hemp hearts, are a complete protein source, meaning they contain all nine essential amino acids. They have a mild, nutty flavor that complements hummus perfectly. Just three tablespoons of hemp hearts can add 10 grams of protein and a healthy dose of omega-3 fatty acids. You can blend them in with the other ingredients or sprinkle them on top as a garnish for extra texture.
Unflavored Protein Powder
Using unflavored whey or a plant-based protein powder is a straightforward way to add a protein kick without altering the taste. Blend a scoop or two into your hummus until fully incorporated. It's essential to use an unflavored and unsweetened powder to avoid any strange flavor clashes. Plant-based powders can be sourced from hemp, soy, or pea protein.
Edamame
This vibrant green bean is a complete protein and adds a fresh, slightly sweet flavor to hummus. Substituting a portion of the chickpeas with edamame or adding them in for extra protein creates a bright, flavorful dip that's packed with nutrients. Edamame also provides an impressive amount of fiber.
Silken Tofu
For an extra creamy texture and a protein boost, silken tofu is an excellent choice. It blends seamlessly into hummus, adding a smooth consistency and a neutral flavor profile. A half-package of silken tofu can add a significant amount of protein and calcium, making it a great dairy-free alternative to cottage cheese or Greek yogurt.
Comparison of High-Protein Additions
| Protein Addition | Dairy/Vegan | Protein Boost (Approximate) | Flavor Impact | Texture Impact | Best For |
|---|---|---|---|---|---|
| Cottage Cheese | Dairy | 10-15g per 1/2 cup | Mildly tangy | Extra creamy, fluffy | Smooth, velvety texture |
| Greek Yogurt | Dairy | 6-12g per 1/2 cup | Tangy | Silky smooth | Lower-fat dip |
| Unflavored Protein Powder | Both | 10-20g per scoop | Minimal | Thicker | Maximum protein with minimal flavor change |
| Hemp Seeds | Vegan | 7-10g per 3 tbsp | Mild, nutty | Subtle grittiness | Enhanced nutrients & flavor |
| Edamame | Vegan | 8-10g per 1/2 cup | Fresh, slightly sweet | Adds fiber, brightens color | Colorful, fresh-tasting dip |
| Silken Tofu | Vegan | 10-15g per 1/2 block | Neutral | Creamier, lighter | Dairy-free creamy texture |
How to Create the Perfect Protein-Boosted Hummus
The method for creating a protein-rich hummus is similar to making a classic recipe, with the added step of incorporating your chosen protein source. The key is to use a high-powered food processor or blender to ensure a smooth, uniform consistency. Start with your base chickpeas, tahini, lemon juice, garlic, and seasonings. Then, add your protein boost and blend until completely smooth. For optimal creaminess, many recipes also call for blending in a couple of ice cubes or a splash of reserved chickpea liquid (aquafaba). For a comprehensive and well-rounded recipe example using dairy, see this high-protein version by Women's Health Magazine.
Serving Suggestions
Once you have your protein-enhanced hummus ready, the possibilities are endless. Beyond serving it with classic dippers like pita bread and carrot sticks, you can use it as a protein-rich spread in sandwiches and wraps. It also makes a fantastic base for salad dressings when thinned with a little water or lemon juice. For a quick and nutritious meal, serve it with:
- Grilled chicken or fish
- Falafel or roasted vegetables
- Grain bowls with quinoa or bulgur
- Crispy, roasted chickpeas for added texture and protein
Conclusion
Boosting the protein in your hummus is an easy and effective way to make this popular dip more satisfying and nutritionally complete. Whether you choose creamy cottage cheese, tangy Greek yogurt, or plant-based options like hemp seeds and tofu, you can tailor your hummus to meet your dietary preferences and fitness goals. By understanding what to add to hummus for protein, you can create a versatile and delicious snack that keeps you feeling fuller for longer and fuels your body effectively.
