Not all hummus is created equally, however. Different brands use different ingredients in their hummus; some varieties can reach up to 10 g of net carbs. Check the nutrition label and choose a keto-friendly brand. Sabra's Classic Hummus is a trusted favorite.
The carbs in hummus mainly come from chickpeas, which are high in carbs, but do have a low glycemic index, so it doesn't have a large impact on insulin levels. Hummus' other ingredients are all keto-friendly and contain valuable nutrients for someone on a keto diet.
Although you may be tempted to have it with pita bread, prefer keto-friendly foods to dip in it, such as celery or cucumber.
Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.
It's possible to eat small amounts of hummus on a keto diet with careful planning. Still, keto-friendly dips and spreads may be more satisfying. You could opt for a keto hummus that replaces cauliflower or avocado for the chickpeas to keep the carbohydrates lower and pair it with non-starchy vegetables.
Hummus is not keto friendly, as it contains chickpeas. Chickpeas, while high in protein, are still primarily made of carbs and one serving can easily knock someone out of ketosis! Luckily making your own low carb version is possible using a secret ingredient- cauliflower!
Lilly's Original Keto Hummus – 1g net carb, 50 calories, 5g of fat per 8oz serving. Made with cauliflower instead of chickpeas, and comes in other flavors like Turmeric, Ranch-Dill, and Buffalo. It's also non-GMO and organic!
Chickpeas. Roasted chickpeas may be a favorite trendy snack, but they probably won't fit in a keto diet. One cup of cooked garbanzos has 12.5 g of fiber — but it also has more than 32 g of net carbs, according to USDA data. Hummus is a better choice, with under 3 g of net carbs per 2 tablespoons, per USDA data.
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