By Kaleigh McMordie - , Updated
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This super easy, healthy avocado hummus recipe with only 6 simple ingredients is a delicious snack that can be made in minutes! (vegan, gluten-free)
When it comes to a healthy, satisfying snack, I have a few requirements. It must have at least 2 of 3 key nutrients: fiber, protein, and fat. Even better if it contains all 3. The holy trifecta makes for a snack that is both satisfying and filling for more than an hour.
My pick for this kind of satisfying, healthy snack? Hummus! Hummus contains all 3 satisfaction nutrients (protein, fiber and fat) thanks to chickpeas and olive oil - two staples of a the Mediterranean style diet. This super easy and healthy avocado hummus is even better because of the healthy fat and fiber (plus antioxidants) in avocado. The super creamy texture is just a bonus!
Why You'll Love This Healthy Avocado Hummus
This delicious avocado hummus has a lot going for it!
- It's super easy to make with only 6 (ish) simple ingredients. Just add it all to your food processor (I love this one) and blend until smooth!
- It's so tasty! Super creamy, with just the right amounts of nutty, savory, and acidic notes. Perfect for dipping veggies, pita bread, or your favorite crackers.
- It's healthy and filling - this hummus contains all the right ingredients for a super healthy snack that will leave you satisfied for more than 5 minutes. It's loaded with plant-based protein, heart healthy fats, fiber, and antioxidants.
How To Make Healthy Avocado Hummus
Making avocado hummus is super easy. Simply add all of the ingredients to a food processor or blender and blend, blend, blend until smooth and creamy, using the reserved chickpea liquid (aquafaba) to reach your desired consistency. A few tips:
- Use ripe avocados for the most creamy texture.
- If it seems like the hummus isn't getting smooth, just keep blending. It may take a few minutes.
- Stop every once in a while to scrape down the sides with a spatula.
- Add reserved chickpea liquid to smooth and thin out the hummus until you get the perfect creamy texture.
Using Aquafaba in Hummus
First, what is aquafaba? It's the liquid in the can of chickpeas. Don't throw that liquid gold away! It helps to give hummus a super creamy, fluffy texture with less oil. And since you're opening that can of chickpeas anyway and you'd probably throw the liquid out anyway, it's basically free, unlike olive oil. In this recipe for avocado hummus, I use aquafaba to thin out the hummus and give it a smooth, creamy texture as it's blending.
Making Hummus Without Tahini
Can you make hummus without tahini? Sure. I get it. Tahini can be hard to find and expensive if you just want to use it in one recipe. But it's worth it. Really. Tahini gives hummus a creamier texture and subtle nutty taste. But if you want to leave it out, you absolutely can. You just might need to add more olive oil or aquafaba to make up for the creaminess you'll be missing. That said, there are so many other ways you can use tahini (besides more hummus). Try it in my maple tahini overnight oats, dark chocolate tahini cups, golden turmeric tahini sauce, or tahini cashew clusters!
Did you make this recipe? Please leave a star rating in the comments!
Healthy Avocado Hummus Recipe
This super easy, healthy avocado hummus recipe with only 6 simple ingredients is a delicious snack that can be made in minutes! (vegan, gluten-free)
- Author: Kaleigh
- Prep Time: 10 min
- Cook Time: 0 min
- Total Time: 10 minutes
- Yield: About 3 cups 1x
- Category: snack
- Method: no-cook
- Cuisine: mediterranean
Ingredients
Scale
- 1 can (14 oz) chickpeas, drained (reserve the liquid)
- 1 large or 2 small ripe avocados
- 2 cloves garlic
- 2 tbsp lime juice (from 1 lime)
- 2 tbsp tahini (see notes)
- 2 tbsp extra virgin olive oil
- ¼ tsp sea salt
- Freshly cracked black pepper to taste
- 3-6 tablespoon reserved chickpea liquid
- extra olive oil, for drizzling
- crushed red pepper, for sprinkling (optional)
Instructions
- In a food processor, blend together all ingredients except for reserved liquid.
- While blending, add reserved chickpea liquid 1 tablespoon at a time until you reach your desired consistency and smoothness.
- Spread hummus into a serving bowl and drizzle with olive oil and sprinkle with red pepper (optional).
- Serve avocado hummus cold or at room temperature with cut up veggies, crackers, or pita bread.
Notes
- You can use water instead of reserved chickpea liquid.
- You don't have to use tahini if you don't have it, but I highly recommend it for the best taste and consistency. If you leave it out, you may need to add another 1-2 tablespoon of olive oil.
- Use ripe avocados for the most creamy texture.
- If it seems like the hummus isn't getting smooth, just keep blending. It may take a few minutes. Stop every once in a while to scrape down the sides with a spatula.
- Store leftover hummus in the refrigerator in an airtight container for up to 2 days. Press plastic wrap over the top of the hummus to keep if from browning too quickly.
- It's best not to make this avocado hummus too far ahead of time (no more than 1-2 hours) to keep it from browning.
Keywords: healthy avocado hummus, easy avocado hummus, avocado hummus recipe no tahini
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About Kaleigh McMordie
Kaleigh McMordie, MCN, RDN, LD, is a Registered Dietitian and Licensed Dietitian in Abilene, Texas, as well as a member of the Baby Led Weaning Dietitians Network. Kaleigh can be found at kaleighmcmordie.com.
