What is a Low Calorie Snack with Hummus? A Healthy Guide

According to a 2020 study, consuming an afternoon hummus snack was shown to decrease subsequent snacking on high-sugar foods, helping to improve diet quality. Knowing what is a low calorie snack with hummus is a powerful strategy for maintaining energy, managing your weight, and making healthier food choices throughout the day.

Quick Summary

A creamy, satisfying, low calorie snack with hummus is built by pairing the dip with fresh, crunchy vegetables. Its high fiber and protein content promotes a feeling of fullness, making it an excellent option for curbing hunger between meals and supporting overall weight goals.

Key Points

• Pair with veggies: The most effective way to create a low calorie snack with hummus is to use fresh vegetables like cucumbers, carrots, and bell peppers for dipping.

• Portion control is essential: A standard 2 to 4 tablespoon serving of hummus helps keep calorie intake in check and is key for weight management.

• Fiber and protein boost satiety: The combination of fiber and plant-based protein in hummus helps you feel full and satisfied, reducing cravings for less healthy snacks.

• Control your ingredients: Make your own hummus at home to reduce sodium and oil content, or choose low-sodium, minimally processed brands.

• Mindful eating reduces cravings: Slow down and enjoy the texture and flavor of your hummus snack, which can help reduce overall calorie consumption.

• Stabilize blood sugar: The low glycemic index of chickpeas helps prevent blood sugar spikes and subsequent crashes that can lead to overeating.

Understanding Hummus as a Healthy Snack

Hummus, a staple of the Mediterranean diet, is made primarily from chickpeas, tahini, lemon juice, and olive oil. The combination of plant-based protein from chickpeas and healthy fats from tahini and olive oil makes it a satisfying and nutritious food. Its high fiber content is particularly beneficial, as it helps regulate blood sugar levels and promotes satiety, meaning you feel full for longer. While hummus is a healthy food, its caloric density can vary, so the key to a truly low-calorie snack is mindful portioning and pairing it with the right dippers.

The Best Low-Calorie Dippers for Hummus

The simplest and most effective way to enjoy a low calorie snack with hummus is to pair it with fresh, non-starchy vegetables. These options are hydrating and packed with nutrients, adding very few calories to your snack.

Raw Vegetables

• Cucumber Slices: Refreshing and crisp, cucumber slices provide a satisfying crunch without adding many calories. For a gourmet touch, scoop out a small amount of the center and fill it with hummus, then top with a sprinkle of paprika.
• Carrot Sticks: A classic hummus pairing, carrots are rich in vitamin A and offer a sweet counterpoint to the savory dip.
• Bell Pepper Strips: Available in a variety of colors, bell peppers add a splash of color and a boost of vitamin C.
• Celery Sticks: Celery provides an excellent source of fiber and is low in calories, making it a perfect vessel for hummus.
• Cherry Tomatoes: Small and juicy, these can be dipped whole or halved and topped with a dollop of hummus.
• Radishes: For a peppery bite and extra crunch, sliced radishes are an underrated and refreshing choice.

Other Crunchy Options

• Endive or Lettuce Wraps: Spoon a serving of hummus into a sturdy endive leaf or a crisp lettuce cup for a light, refreshing, and utensil-free snack.
• Broccoli and Cauliflower Florets: These can be enjoyed raw or lightly steamed for a softer texture. Raw florets provide a hearty crunch and a great surface for scooping.

A Calorie Comparison: Low-Calorie vs. High-Calorie Dippers

Choosing the right partner for your hummus can dramatically impact the overall calorie count of your snack. This table illustrates how different dippers stack up against each other based on an approximate half-cup serving.

Dipper Type	Serving Size (approx. 1/2 cup)	Estimated Calories	Key Benefit	Notes
Carrot Sticks	1/2 cup	~25 kcal	High in Vitamin A	Excellent source of fiber.
Cucumber Slices	1/2 cup	~8 kcal	Very low in calories	Primarily water and hydrating.
Bell Pepper Strips	1/2 cup	~15 kcal	High in Vitamin C	Adds a fresh, vibrant flavor.
Whole-Wheat Pita Bread	1 large pita	~170 kcal	Whole grains, more filling	Toasting adds extra flavor and crunch.
Standard Pita Chips	~1 oz (about 12 chips)	~130 kcal	Convenient, salty crunch	Can be high in sodium and fat.
Tortilla Chips	~1 oz (about 10-12 chips)	~140 kcal	Salty and crunchy	Often high in fat and sodium.

How to Keep Your Hummus Snack Low-Calorie

While dipper choice is crucial, a few other factors can help you control your calorie intake while snacking on hummus.

Portion Control

Store-bought hummus containers can make it easy to over-indulge. For a low-calorie snack, measure out your portion of hummus, typically 2 to 4 tablespoons (50-100 calories), into a separate bowl. This prevents mindlessly eating from the entire container and keeps your portion size in check.

Choose Store-Bought Wisely

When buying hummus, check the nutritional information. Different brands have varying calorie counts, fat content, and sodium levels. Look for options with low sodium and minimal added oils, or brands that sell single-serving containers.

Make Your Own Hummus

For ultimate control, make your own hummus at home. This allows you to eliminate excess oil and salt, and incorporate more water or lemon juice for a lighter, creamier consistency. You can also experiment with different flavors and spices without relying on store-bought additives. For instance, a low-calorie version could use less tahini and olive oil while focusing on fresh garlic and lemon juice.

Incorporate Creative Variations

Think beyond the classic dip-and-go method. For example, use hummus as a low-calorie spread on a turkey and vegetable wrap instead of mayonnaise. Or, mix it with a little water or lemon juice to create a creamy salad dressing. Spreading a thin layer on zucchini slices with a sprinkle of red onion and baked provides a unique and flavorful snack.

Conclusion

Hummus is a versatile and nutrient-dense food that can serve as the foundation for a delicious and satisfying low-calorie snack. By pairing it with fresh, crisp vegetables like cucumbers, carrots, and bell peppers, you can enjoy its rich flavor and powerful satiating effects without overdoing it on calories. Portion control is key, whether you're using a store-bought version or making your own to manage ingredients and portion sizes precisely. Ultimately, a low calorie snack with hummus offers a fantastic way to boost your vegetable intake and maintain a healthy diet.

Check out more research on the benefits of hummus ingredients like chickpeas and tahini from this authoritative source on the National Institutes of Health website.

What is a low calorie snack with hummus: Recipes

Cucumber-Hummus Cups

1. Slice one English cucumber into ¾-inch-thick rounds.
2. Use a small spoon to scoop out a well in the center of each slice, being careful not to go all the way through.
3. Fill each cup with 1-2 teaspoons of hummus.
4. Garnish with chopped carrots, cherry tomato quarters, or a sprinkle of paprika.

Hummus & Broccolini Plate

1. Sauté 1 bunch of broccolini with sliced garlic until lightly charred.
2. Season with a pinch of salt and pepper and a squeeze of fresh lemon juice.
3. Serve the warm broccolini spears alongside a bowl of hummus for a hearty yet low-calorie snack.

Rainbow Hummus Platter

1. Arrange a colorful spread of raw, sliced vegetables like carrots, bell peppers, radishes, and sugar snap peas around a bowl of hummus.
2. Add some whole cherry tomatoes for variety. The visual appeal makes this snack even more enjoyable.

Apple Slices with Hummus

1. Core and slice an apple into thin wedges.
2. Spread a thin layer of plain hummus on each slice for a surprising and delicious sweet and savory flavor combination.

Hummus Toast with Veggies

1. Toast a slice of low-calorie, high-fiber bread or a whole-grain rice cake.
2. Spread a thin layer of hummus on top.
3. Top with thinly sliced cucumber, tomato, or bell pepper, and a sprinkle of everything bagel seasoning.

How a low calorie snack with hummus helps with weight loss

High Fiber Content

The chickpeas in hummus provide a significant amount of dietary fiber, which slows digestion. This helps you feel fuller for longer, reducing the urge to snack again shortly after eating.

Plant-Based Protein

Hummus is a good source of plant-based protein, which is essential for building and repairing muscle tissue. Protein also contributes to satiety and can boost metabolism.

Stable Blood Sugar

Chickpeas have a low glycemic index, which means they release sugar into the bloodstream slowly and steadily. This prevents the blood sugar spikes and crashes that often lead to cravings for less healthy, high-sugar snacks.

Potential Drawbacks and Solutions

High Sodium

Some store-bought hummus can be high in sodium, which can contribute to high blood pressure.

• Solution: Check the nutrition label for lower-sodium options or make your own hummus at home to control the salt content.

Added Fats

Commercial versions might contain more oil than necessary, increasing the overall calorie count.

• Solution: Again, opting for a homemade version allows you to control the amount and quality of the added oil.

Final Recommendations

Making hummus part of your low-calorie snack routine is a smart choice for supporting your health and weight management goals. Focus on the pairing—using crunchy, fresh vegetables as your dippers—and practice portion control by measuring out servings. Whether you opt for a quick store-bought container or a fresh batch from your kitchen, this delicious and filling snack is an excellent addition to a balanced diet.

Frequently Asked Questions

Is hummus a good option for weight loss?

Yes, hummus can be an excellent option for weight loss due to its high fiber and protein content, which promote satiety and help manage cravings. However, portion control is important as hummus is also calorie-dense.

What is a good portion size for a hummus snack?

A healthy portion size for a hummus snack is typically around 2 to 4 tablespoons. This amount provides a satisfying snack without adding excessive calories.

Which vegetables are the best for dipping in hummus?

The best vegetables for dipping are non-starchy options that are low in calories and high in water content. Excellent choices include cucumber slices, bell pepper strips, carrot sticks, and celery.

Can I make hummus lower in calories at home?

Yes, you can make hummus lower in calories by reducing the amount of tahini and olive oil used. You can also add more lemon juice and water to achieve a creamy consistency without the extra fats.

Is hummus a protein or a carb?

Hummus is a well-rounded food that contains both carbohydrates and protein. Per 2-tablespoon serving, it provides a balanced mix of both, contributing to its satiating effect.

Can I eat hummus every day?

Yes, it is perfectly fine to eat hummus every day as part of a balanced diet. Just be mindful of your portion sizes to control your overall calorie and sodium intake.

How do I choose the healthiest store-bought hummus?

When choosing a store-bought hummus, look for options that are low in sodium and do not contain excessive additives. Always check the nutrition label for the fat and sodium content, as it can vary by brand.

Besides vegetables, what else can I eat with hummus for a low-calorie snack?

For a crunchy, low-calorie alternative to vegetables, consider wholegrain rice cakes or toasted whole-wheat pita bread in moderation. You can also try sliced apples for a unique sweet and savory flavor.