The Best Low-Calorie Hummus with Crispy Chickpeas

Imagine dipping a crisp veggie stick into a bowl of the creamiest, dreamiest hummus—fluffy, light, and packed with savory, garlicky flavor. This recipe shows you how to make a restaurant-quality hummus at home with a few smart swaps to make it incredibly light and perfect for your health goals. Topped with crunchy, spiced air-fried chickpeas for a satisfying texture, this high-protein, high-fiber dip is the ultimate guilt-free snack or meal addition that will keep you full and energized.

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Prep Time: 10 mins
Total Time: 25 mins (includes chickpea roasting time)
Servings: 8 (about 1/4 cup per serving)

Ingredients:

For the Crispy Chickpea Topping:

• 1 (15 oz) can no-salt-added chickpeas, rinsed and thoroughly dried
• 1/2 tsp smoked paprika
• 1/4 tsp garlic powder
• Cooking spray

For the Low-Calorie Hummus:

• 1 (15 oz) can no-salt-added chickpeas, rinsed, reserve 1/4 cup of the liquid (aquafaba)
• 1/4 cup tahini
• 1/4 cup fresh lemon juice
• 2 cloves garlic, roughly chopped
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 2-4 tbsp ice water

For Garnish:

• Fresh parsley, chopped
• 1 tbsp mixed seeds, (like pumpkin or sesame)

Instructions:

1. Make the Crispy Chickpeas: Preheat your air fryer to 400°F (200°C). In a small bowl, toss the dried chickpeas with the paprika and garlic powder. Lightly spritz with cooking spray and toss to coat. Air fry for 12-15 minutes, shaking the basket halfway, until golden and crispy.
2. Start the Hummus: In a high-powered blender or food processor, combine the tahini and lemon juice. Blend for 1 minute until it becomes a thick, creamy paste. Scrape down the sides of the bowl.
3. Add Chickpeas and Spices: Add the rinsed chickpeas, reserved aquafaba, chopped garlic, cumin, and salt to the blender.
4. Blend Until Smooth: Blend for 2-3 minutes, scraping down the sides as needed. With the motor running, slowly stream in the ice water, 1 tablespoon at a time, until the hummus is ultra-smooth and creamy.
5. Serve: Spread the hummus in a shallow bowl, making a swirl with the back of a spoon. Top with the crispy chickpeas, a sprinkle of fresh parsley, and the mixed seeds.
6. Enjoy the Healthy Way: Serve with plenty of fresh, crunchy vegetables for dipping, like cucumber slices, bell pepper strips, carrot sticks, and celery.

Recipe Notes:

• Why It’s Great for Weight Loss: This hummus is high in protein and fiber from the chickpeas, which promotes satiety and keeps you feeling full. We’ve used a moderate amount of healthy fat from tahini and serve it with veggies instead of high-calorie chips or pita.
• The Secret to Creaminess: Blending the tahini and lemon juice first makes the final hummus much smoother. Adding ice water at the end also helps to create a whipped, light, and fluffy texture without adding extra oil.
• No Air Fryer? No Problem: To make the crispy chickpeas in the oven, preheat to 400°F (200°C). Spread the seasoned chickpeas on a parchment-lined baking sheet and bake for 20-25 minutes, until crispy.
• For Ultra-Smooth Hummus: For a truly silky texture, you can take the extra time to peel the skins off the chickpeas after rinsing them. It’s tedious, but the result is amazing!
• Smart Snacking: A 1/4 cup serving of this hummus with a big bowl of non-starchy vegetables is a fantastic, filling snack or a light lunch that will keep you on track with your goals.

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There you have it—a beautifully creamy, flavorful, and light hummus that you can feel great about eating. It’s the perfect example of how delicious and satisfying healthy eating can be. We hope this becomes your new favorite go-to snack!

Estimated Nutritional Information (per 1/4 cup serving)

Calories: 145; Fat: 7g (Saturated Fat: 1g); Carbohydrates: 15g; Sugar: 1g; Protein: 6g; Fiber: 5g; 

Disclaimer: Nutritional information is estimated and can vary depending on specific ingredients, brands, and serving sizes used. This information is provided for guidance only and should not be considered a substitute for professional medical or nutritional advice.