Low Carb Hummus (Bean Free)


I want to say first off that this genius idea is not mine.  I actually found this a few years ago when I was exploring raw foods.  This recipe is lightly adapted from Matt Amsden’s book RAWvolution.  Interestingly, there are a lot of raw food recipes that fit perfectly into a low carb lifestyle.  Eating raw eliminates processed foods and grains – focusing on healthy fats and using  vegetables in creative ways which naturally leads to some low carb friendly dishes.  This hummus, which uses zucchini in place of the chickpeas is an excellent example.  I was skeptical when I first tried it because I really love a classic hummus.  I was very surprised when I made it at how good and…well…hummusy it was!  It’s perfect as a dip for low carb veggies or these flax crackers.  You could even use it as a condiment for low carb wraps, a dressing for salads, or even a sauce for chicken or lamb dishes.  I would normally eat hummus with falafel, which I love, and an idea just popped into my head to try making it with ground cauliflower instead of chickpeas.  Could be brilliant or a total bust – I will try it soon and get back to you on that!  (For those of you who have asked me where I get my ideas, this is usually how it happens, then one idea leads to another, and another, etc, etc.  Sometimes it comes out great, other times….not so much!)  Ok back to the hummus! This is pretty simple to make but to get the right consistency you’ll need a blender.  I used my vitamix which is pretty powerful so I don’t know how well a traditional blender will work – hopefully ok since zucchini blends easily.  A food processor might also work but I’ve never tried it – so if you try it please report back on how it came out!
4 cups peeled & chopped raw zucchini
3/4 cups tahini (sesame paste)
1/2 cup fresh lemon juice
1/4 cup olive oil
4 cloves of garlic, peeled
2 teaspoons kosher salt (or to taste)
1 Tbl ground cumin
Combine all ingredients in a blender and puree until thick and smooth.  Taste and adjust seasonings to your preference.  Pour into a shallow bowl and garnish with parsley, paprika and a drizzle of olive oil if desired.  Enjoy!     Approximately 2.5 g net carbs per 2 Tablespoon serving

  1. Heidi @ Food Doodles
    Heidi @ Food Doodles03-01-2012

    What a cool idea! I’ll have to keep this in mind for when I have way too many zucchini :D It looks delicious!

    • Mellissa Sevigny (sevimel)
      Mellissa Sevigny (sevimel)03-01-2012

      Let me know what you think if you try it! It really surprised me how much the zucchini worked in place of the chickpeas – definitely the perfect mid summer dip!

  2. amorette

    Cannot wait to try it! This post came a day late as I made normal hummus yesterday, served with your flax crackers. (Love the crackers, btw, and I also made the pizza crust again last night, with rosemary). I have cauliflower in the microwave right now, so I can make your bangers & mash! I just adore your blog!!

  3. Anonymous

    Looks great! I saw a recipe for a low-carb hummus using eggplant, but unfortunately, didn’t bookmark it. Another idea for you to try :-)
    Looking forward to your cauliflower hummus. In the meantime, will try this one!

    • Mellissa Sevigny (sevimel)
      Mellissa Sevigny (sevimel)03-04-2012

      The eggplant puree is usually called baba ganoush and I will definitely be making that soon too! The cauliflower falafel I’m going to try making this week – I hope it works because I really love falafel!

  4. Miriam

    I have tried a version like this with broccoli and zucchini… the raw broccoli flavor was really strong and I ended up throwing most of it away and feeling horrible for wasting food. You have inspired me to try again without the broccoli!

    • Mellissa Sevigny (sevimel)
      Mellissa Sevigny (sevimel)03-04-2012

      I don’t think I’d like a version with broccoli in it either – it would just be too weird! Hope you like this one much better!

  5. Nicole

    I just made this, thanks for the recipe. The flavor seems right on (humus-y), but there’s something about the consistency when using the food processor. I put mine in a food processor and it was a little tiny lumpy and just “off”. Threw the whole thing in the blender and it came out great!
    Thanks again!

    • Mellissa Sevigny (sevimel)
      Mellissa Sevigny (sevimel)03-06-2012

      Thanks for sharing your experience with the food processor! I always use the blender so it’s good to know for other readers that the food processor is definitely not as good. Glad you liked it once the consistency was right!

    • Anonymous

      the zuchinni is raw or cooked?

      • Jenny D.
        Jenny D.07-31-2014

        Could you use cooked zucchini instead of raw? This looks amazing! Pinning now for next week’s meal plan.

        • Mellissa Sevigny
          Mellissa Sevigny07-31-2014

          It would have a completely different texture Jenny – not sure if it would work but let us know if you try it!

  6. Anonymous

    Wonderful, thanks for the recipe. I’ve made falafel with lima beans and loved the result. Will definitely try the cauliflower version too.

  7. Mellissa Sevigny (sevimel)
    Mellissa Sevigny (sevimel)03-08-2012

    I haven’t eaten lima beans in years! Never thought of using them in falafel – interesting! Will be experimenting with the cauli version soon and will post the results – good or bad! :)

  8. Anonymous

    Hi! The garlic is raw, yes?

  9. jene

    I just started a low carb diet this week and stumbled onto your recipe. Made it today and loved it!!! I used a food processor and thought it turned out just fine, but maybe people like it slightly smoother

    • Mellissa Sevigny (sevimel)
      Mellissa Sevigny (sevimel)03-18-2012

      I don’t mind mine a little chunky either Jene! Happy that it turned out well for you – I haven’t made a batch in awhile and I think it’s about time I did! :)

  10. Anonymous

    AWESOME!!!! I have been missing hummus for the past 3 weeks, so I was glad to see your recipe on Pinterest. Made it today and LOVED it! It was also kid-approved at today’s playdate!

  11. Esther

    I just made it, and eating it with cucumber sticks while typing. The taste is really hummusy, though I would use less garlic the next time. I already used 2 cloves instead of 4, and it’s still very overpowering. And i really love garlic. So, next time will be better. But thanks for the tip!

  12. Mellissa Sevigny (sevimel)
    Mellissa Sevigny (sevimel)04-07-2012

    Hey Esther, glad you liked it! Maybe my garlic wasn’t as fresh as yours so the flavor was muted? I love it garlicky and lemony! I’m going to experiment with some other flavors next time I make it though. Maybe roasted red peppers or cilantro/jalapeno which is a flavor Trader Joe’s makes that I love in their traditional hummus…

  13. Shari

    This sounds like an really interesting option, and I’m going to try it, but one thing needs to be said about all the versions of “hummus” that are all over the internet: “hummus”, by definition, are chick peas. Hummus (in Arabic)=chick peas.

    • Mellissa Sevigny (sevimel)
      Mellissa Sevigny (sevimel)04-11-2012

      Thanks Shari, hope you like it and feel free to call it courgette dip or whatever else you think is more accurately descriptive! ;)

  14. Esther

    Hi Melissa, indeed I had very fresh garlic, so that could have been it. Roast red peppers sound very good to me! Keep experimenting, I’ll be back for more… What do you think of a combination of egg plant and zucchini? I might try that the next time.

    • Mellissa Sevigny (sevimel)
      Mellissa Sevigny (sevimel)04-11-2012

      Hi Esther! I bet the eggplant and zucchini would work great together! Baba Ganoush is a dip made with eggplant that I’ve been meaning to make for the blog but I never thought of adding the zucchini as well – might have to add some just to see how it comes out!

  15. Anonymous

    I tried this today (and the flax crackers). It tastes good but is a little too thin. Any suggestions on how to thicken it??

  16. Mellissa Sevigny (sevimel)
    Mellissa Sevigny (sevimel)05-20-2012

    More tahini or zucchini might bulk it up – maybe some cauliflower puree???

  17. Anonymous

    This looks delicious. About how many servings does this make?

    • Mellissa Sevigny (sevimel)
      Mellissa Sevigny (sevimel)07-02-2012

      I’m guess-timating because I haven’t made it in months but you should get about 3 cups of hummus so it depends on how much you consider a serving. Twelve 1/4 cup servings maybe.

  18. Anonymous

    Hi just attempted the hummus. I’ve added more zucchini and tahini, but it’s still a little thin and watery. Any suggestions? Thanks for the recipe.

    • Mellissa Sevigny
      Mellissa Sevigny09-01-2012

      It’s never as thick as real hummus but I’ve gotten used to it. Not sure how to make it thicker without adding more carbs!

      • Ann

        Have you tried salting an draining the zucchini beforehand?

        • Mellissa Sevigny
          Mellissa Sevigny09-24-2013

          I never have, but that would be a good way to get the extra moisture out! I’ll have to try that for my next batch!

  19. izy_ice

    I’m on the Dukan Diet right now – so I’m currently not allowed to eat the following ingredients the recipie inherits:


    I tried the recipie without those two, but added after blending the Zucchini 250 Gramm of smoked tofu! The colour and taste appered to be just like real hummus and it has exactly the consistency I knew from real hummus. This way the recipie has NO CRAB!

    After letting it steep over night it was even more delicious! Still, can’t believe it… Simply love it!


    • Mellissa Sevigny
      Mellissa Sevigny09-01-2012

      Thanks for offering those options, good to know it can be made without the tahini and oil and still taste great! So happy that you liked it!

  20. Maria


    Great recipe…I love Hummus and have been looking for a recipe that would fit into my low carb way of eating…so thanks so much for sharing this one. I added approximately 10 Kalamata Olives to the zuccini…I made 1/2 the ingredients because I did not want to make a lot in case I messed it up…which I didn’t. I put in a lot of garlic because I love garlic…I did not have any Tahini in the house which I am sure would make it a bit thicker…not that it was runny, but it could’ve used some sort of binding substance…I follow the Wheat Belly low carb eating system so I have to be mindful of additives….any suggestions other than Tahini?

    • Mellissa Sevigny
      Mellissa Sevigny09-01-2012

      I love your idea of adding olives! Not sure what you could use to thicken it other than tahini. Tahini is sesame paste and a natural product so not sure that would conflict with the Wheat Belly principles. If you find an alternative I’d love to hear about it!

  21. Renee @pinkypie
    Renee @pinkypie09-05-2012

    just found your recipe via Pinterest and whipped me up some hummous! thank you for this – I think I may put a wee bit less tahini, just because it is quite a strong taste with this amount (or maybe I needed more courgette?). If you don’t mind I’ll probably link back to you when I mention it on my blog?

    • Mellissa Sevigny
      Mellissa Sevigny09-07-2012

      Thanks Renee, glad you liked it! I don’t mind the tahini taste but it’s definitely not for everyone! Thanks for linking back, appreciate it!

  22. Anonymous

    Just made this….and it is WONDERFUL! Thank You very much.

    Greetings from Denmark


  23. Anonymous

    Is there any reason you couldn’t make it with the skins on? Cutting out some good nutrition, who cares if it’s green?

    • Mellissa Sevigny
      Mellissa Sevigny11-18-2012

      You could try but the skin can turn it bitter!

    • Anonymous

      I didn’t think about that, I’ve had some bitter zucchini and didn’t realize the skins were the culprit. Thanks.

  24. Pam

    I just made this in my Vita Mix. The taste was wonderful. It was a bit runny so I threw in a couple of florets of cauliflower. Did not change the taste at all. I am going to use it as a staple for wraps too. Great with Jicama to dip with. Thank you!

    • Mellissa Sevigny
      Mellissa Sevigny06-30-2013

      Thanks for the feedback Pam, adding a little cauliflower to thicken it was a great idea! I’m going to try that next time – thanks for sharing!

  25. Vickie Danley
    Vickie Danley07-17-2013

    I am going to try straining mine through a coffee filter or some cheesecloth to thicken it up. I also think you could puree the zucchini and strain it first before mixing it all together… :)

  26. Shel

    Love this. It quickly became one of my staple items to have on hand. It makes a huge difference in getting me to eat enough veggies! I noticed that one out of every few batches was thicker. It occurred to me that when I open a new can or jar of tahini, the tahini goes into the blender at room temp. Maybe it more thoroughly blends in, then thickens everything up when cold? Tried leaving my tahini out all day yesterday, and I got a nice thick batch. If my zukes seem extra moist I let them dry on towels after chopping.

  27. Nina

    Thank you so much for sharing, this will become a staple in our household I am sure! Had someone just given me some of this without telling me what it is, I would have never guessed it to be anything but chickpea – based. Fantastic idea.
    I made mine in a food processor, by the way, and was quite happy with the texture. Not completely smooth, but not lumpy, either…. just…. a bit of texture… which you find in hummus quite often, anyway, I suppose… I was happy with it this way, anyway.

  28. Porcia

    OMG thank you so much for this recipe!!! YUM!! You’ve given me another great recipe for my Vitamix. This hummus turned out so awesome even without peeling the zucchini. I so enjoyed it with the Simply Sprouted Way Better No Salt Naked Blues tortilla chips. So happy! (This is the 1st posting ever on a food blog.) Thank you!

    • Mellissa Sevigny
      Mellissa Sevigny04-22-2014

      So glad you liked this recipe Porcia and thanks for taking the time to let me know!

  29. Yolande

    This was the first recipe I tried on your website and it was a huge success, thank you! I made it with shredded cauliflower (alternative suggested) and it worked perfectly – fluffy texture, awesome taste. Husband loved it so am making another batch now.

  30. Sharron Timmins
    Sharron Timmins08-25-2014

    Just came across this today and as hummus has been off my menu since going low carb, I was eager to try it! WHOA…did it make a LOT of hummus!! LOL But, it’s so darned tasty, getting through it may not be a problem. What do you think the fridge/shelf life would be? Also, as it made such a large amount, I decided to divide it in half and try half the batch with a bunch of fresh dill I had that needed to be used. YUMMY!! Can’t decide which I like better! I added about 3 Tblsp. of fresh dill to half of your recipe. I don’t have a high-powered blender, but put it all together in my food processor, then finished the job in my magic bullet to get a finer consistency. Lovin’ it!

    Great recipes – keep ‘em comin’!


  31. Anne

    Hiya! Where I live we don’t really use ‘cups’, but I’m dying to make this hummus! Could you tell me how many grams of zucchini you used? Or if you used one zucchini or a half or two? …Anything? Thank you!



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