How to Make Instant Peanut Hummus for Weight Loss

How to Make Instant Peanut Hummus for Weight Loss

How to Make Instant Peanut Hummus for Weight Loss

Hummus is a popular Middle Eastern spread traditionally made from chickpeas, tahini, olive oil, lemon juice, and garlic. It’s loved for its creamy texture, rich flavor, and numerous health benefits. If you’re looking to add a twist to your hummus recipe while also focusing on weight loss, instant peanut hummus is a fantastic option. This version swaps tahini with peanut butter, adding a unique flavor and additional protein. Here’s a step-by-step guide to making instant peanut hummus that’s both delicious and supportive of your weight loss goals.

Ingredients for Instant Peanut Hummus

  • 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
  • 1/4 cup natural peanut butter (no added sugar or oil)
  • 2 tablespoons lemon juice (freshly squeezed)
  • 1-2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 2-3 tablespoons water (adjust for desired consistency)
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon paprika (plus extra for garnish)
  • Salt to taste
  • Fresh parsley for garnish (optional)

Step-by-Step Guide to Making Instant Peanut Hummus

Step 1: Preparing the Chickpeas
  1. Drain and Rinse: Drain and rinse the canned chickpeas under cold water. This helps remove excess sodium and improves the flavor of the hummus.
Step 2: Blending the Ingredients
  1. Combine Ingredients: In a food processor or blender, combine the chickpeas, peanut butter, lemon juice, minced garlic, olive oil, ground cumin, and salt.
  2. Blend Until Smooth: Blend the mixture until smooth and creamy. If the hummus is too thick, add water one tablespoon at a time until you reach your desired consistency.
Step 3: Adjusting Flavor and Texture
  1. Taste and Adjust: Taste the hummus and adjust the seasoning as needed. You may want to add more lemon juice for acidity, more peanut butter for a stronger peanut flavor, or more salt to enhance the taste.
  2. Optional Garnish: Transfer the hummus to a serving bowl and drizzle with a little extra olive oil. Sprinkle with paprika and garnish with fresh parsley if desired.
Step 4: Serving and Storing
  1. Serve: Serve the peanut hummus with fresh vegetables like carrot sticks, cucumber slices, bell pepper strips, or celery. It also pairs well with whole grain crackers or pita bread.
  2. Store: Store any leftover hummus in an airtight container in the refrigerator for up to one week.

Health Benefits of Peanut Hummus for Weight Loss

  1. High in Protein: Both chickpeas and peanut butter are excellent sources of protein, which helps keep you full and supports muscle maintenance during weight loss.
  2. Healthy Fats: Peanut butter and olive oil provide healthy monounsaturated fats, which are essential for overall health and can help keep you satiated.
  3. Rich in Fiber: Chickpeas are high in dietary fiber, aiding digestion and helping to maintain steady blood sugar levels.
  4. Low Glycemic Index: The ingredients used in hummus have a low glycemic index, meaning they release energy slowly and help prevent blood sugar spikes.
  5. Nutrient-Dense: This hummus is packed with vitamins and minerals such as vitamin E, magnesium, potassium, and iron, contributing to overall health while being low in calories.

Tips for Making the Best Peanut Hummus

  1. Use High-Quality Peanut Butter: Opt for natural peanut butter with no added sugar, salt, or oils for the healthiest and most authentic taste.
  2. Experiment with Spices: Feel free to add other spices such as smoked paprika, cayenne pepper for a spicy kick, or fresh herbs like cilantro for additional flavor.
  3. Smooth Consistency: If you prefer an extra-smooth hummus, peel the chickpeas before blending. This can be done by gently rubbing them between your hands and removing the skins.
  4. Versatile Use: Use peanut hummus as a spread for sandwiches, a base for wraps, or a topping for salads to add flavor and nutrients to your meals.


Instant peanut hummus is a delicious and healthy twist on traditional hummus that’s perfect for those aiming for weight loss. It’s quick and easy to make, packed with protein and healthy fats, and full of flavor. Enjoy it as a dip, spread, or even a salad dressing to add a nutritious and satisfying component to your diet.

By incorporating this peanut hummus into your meals and snacks, you can stay on track with your weight loss goals while still enjoying tasty and wholesome foods. Give this recipe a try and savor the unique and delightful flavor of peanut hummus.

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How to Make Instant Peanut Hummus for Weight Loss

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