Protein Packed Hummus Dip

Protein Packed Hummus Dip

Where are the savory snackers? This one’s for you! While hummus is pretty nutritious, it’s easy to overeat and run up your calories. This recipe is called “Volume hummus” because it has the same velvety flavor of hummus but fewer carbs and calories, plus more protein. This dip is perfect with fresh veggies, a Josephs's lavish pita, or a Greek marinated salad!

It makes about 2 cups (637 calories in the whole batch)

Macros per ¼ cup serving: 159 cal, 12g F, 7g C, 6g P



  • 1 large head of cauliflower

  • 2 tbsp olive oil

  • 2 tbsp tahini

  • 2 tbsp plain Greek yogurt

  • 2 tbsp lemon juice

  • 2-4 cloves of garlic, depending on preference

  • ¼ tsp ground cumin

  • ¼ tsp cayenne pepper

  • Salt and pepper to taste

  • Cooking spray

  • A few ice cubes



  1. Preheat oven to 400 degrees.

  2. Cut cauliflower into florets and arrange it on a baking sheet.

  3. Spray with cooking spray, then sprinkle salt and pepper over the florets. (Optional: You can also roast a head of garlic with the cauliflower by slicing through the top, drizzling oil inside, and wrapping it loosely with aluminum foil.)

  4. Roast cauliflower in the oven for 25 minutes or until it’s soft enough to fall apart.

  5. Once roasted, transfer cauliflower and garlic to a food processor and puree them alone until crumbly.

  6. Drizzle in the rest of the ingredients (except ice) and continue blending.

  7. As the hummus starts to become smooth, drop 2 to 3 ice cubes while it spins. The ice cubes will help whip the hummus and make it silky.

  8. Store in the fridge for up to 5 days.

  9. How to make the Greek chopped salad (pictured): Chop tomatoes, cucumbers, olives, and red onion into chunks. In a container with a lid, add 3 tbsp light Greek dressing (Healthy Choice Greener Goddess Power Dressing was used here) and shake well. Enjoy now, or let it marinate for a couple of hours.

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