No Oil No Tahini Hummus Recipe (48 Calories Per Serving)

Looking for a delicious yet lighter hummus recipe? Try this no-oil, no-tahini hummus recipe that's only 48 calories per serving. Whip it up very quickly with pantry staples!

I love traditional hummus as much as the next person, but standard hummus does contain quite a lot of fat in the form of olive oil and tahini, and all of those calories from fat add up quickly. 

I wanted to create a hummus recipe that was half the calories of a traditional hummus and came in at under 50 calories per serving.  I have achieved it with this recipe without sacrificing much of the typical flavor of hummus that we all know and love.

Despite the lack of oil and tahini in this recipe, this no-oil no tahini hummus still tastes delicious. Those of us who are counting calories can still eat a good-sized portion of hummus, and those not watching how much they eat can eat twice as much of this hummus.

I love this recipe because it’s so speedy.  All you do is throw everything in your food processor and blend for about 1 minute.  No soaking or cooking is required.  It is a very simple recipe that you can whip up at a moment’s notice from pantry staples.

And this recipe only contains 48.8 calories per serving. This is great because you don’t end up using a lot of your calorie allowance on dips.

I enjoy this no tahini hummus with my Easy Mediterranean Yellow Rice, served with Russian Pickled Tomatoes and my Creamy Chickpea And Lentil Curry. I also love to add a simple salad dressed with my Creamy Vegan Italian Dressing Recipe to complete the meal.
Sometimes I pair this with my various falafel recipes like my Middle East Falafels and Falafel Hot Sauce, Falafel Gyro, Falafel over rice recipe, or my Falafel Platter. To get more falafel recipes check out my post on the Best Falafel Side Dishes.

Why You’ll Love This Recipe

• This recipe contains 48.8 calories per serving.
• This recipe contains 2.2g of protein per serving.
• This easy recipe takes 2 minutes of active preparation time and no cooking is needed.
• This recipe is made extra tasty by the addition of onion powder and garlic.
• I have simplified this recipe by limiting the number of ingredients and using everyday, simple ingredients such as maple syrup and lemon juice.
• This recipe and all recipes on my website are vegan, plant-based, gluten-free, dairy-free, egg-free, lactose-free, free from refined sugar, vegetarian, and are based on whole foods.  
• All of my recipes follow my own diet plan called the Plant Plate 400. In addition,  my recipes also adhere to the following diets, the Mediterranean diet, the 1200 Calories a Day diet, Clean eating, the Macrobiotic diet, the Alkaline diet, the Ornish diet, the Daniel Fast, and the Starch Solution diet.

Ingredients

Ingredient Substitutions

• Chickpeas: Use any type of canned beans but the hummus will be more of a bean dip than a hummus.
• Sea salt: You can replace it with any salt of your choice or 1 tablespoon of tamari.
• Maple syrup: You can omit the syrup or replace it with any sweetener of your choice.
• Lemon juice: Replace this with lime juice or remove it completely.
• Onion powder: You replace this with finely chopped onions or omit it completely.
• Garlic: You replace this with finely chopped garlic or omit it completely.

The Structure Of A Plant Based Plate

Each of the recipes I create fits into my Plant Plate System.  This system incorporates 5 food groups into every meal. 

The 5 food groups are 1) Plant Protein, 2), Leaves, Fruit, And Veg, 3) Aesthetic Additions, 4) Nutrient Packed Carbohydrates, and 5) Taste

This recipe adds flavor to any dish.  It falls under the “Taste” category on the Plant Based Plate and is not a complete meal.

The diagram below helps you visually see how this element features on a Plant-Based Plate.

Click here to discover more about my Plant Plate System and some of the benefits of eating this way.

Here’s how this recipe is structured according to the Plant Plate System.  

Adding each ingredient to the following categories helps you to easily see how to make substitutions.  It also lets you know the exact reason why the ingredient is in the recipe. 

Plant-Based Protein

• n/a

Leaves, Fruit & Veg 

• n/a

Aesthetic Additions

• n/a

Nutrient Packed Carbohydrates

• Chickpeas

Taste 

• Lemon juice
• Maple syrup
• Sea salt
• Onion powder
• Garlic powder
• Paprika

Recommended Equipment

Here are the main kitchen equipment tools I have used to create this recipe.

How To Make This Recipe

Here is a brief summary of the steps needed to make the recipe.  See the recipe card at the bottom of this post for the full detailed instructions.

• Process all of the ingredients together and serve.

How To Serve

Serve this as a dip for roast vegetables or serve it in a bowl on the side.

Frequently Asked Questions

How To Store Leftovers

This recipe keeps for up to 4 days in the fridge in an airtight container. It also freezes well for up to 3 months.  Defrost it before using it.

Ways To Use This Recipe

Here are some of my favorite ways to use this recipe: 

• 2 Minute Falafel Hot Sauce Recipe
• Creamy Vegan Italian Dressing Recipe (Oil Free)
• Russian Pickled Tomatoes Recipe (EASY)
• Easy Mediterranean Yellow Rice (Vegan)
• Middle East Falafel Recipe (Vegan, Gluten Free)
• Falafel Gyro Recipe (Vegan, Gluten Free)
• Creamy Chickpea And Lentil Curry Recipe
• Falafel Over Rice Recipe (Vegan Buddha Bowl)
• Falafel Platter Recipe (Vegan Mezze Plate)
• The BEST Falafel Side Dishes

Vegan Carbohydrate Side Dishes

Serve this recipe with any of the following carb side dishes which are all around 100 calories per serving: 

• Crispy Homemade Baked French Fries
• Spicy Sweet Potato Fries
• Most Crispy Vegan Jacket Potato
• Easy Whole Baked Sweet Potato
• Gluten Free Dough Balls
• Gluten Free Flatbreads
• Gluten Free Naan Breads
• Gluten Free Pita Bread

For more options, see all of my best vegan, gluten-free carbs side dishes.

Vegan Vegetable Side Dishes

Here are some vegetable side dishes that go very nicely with this recipe which are all under 100 calories per serving.

• Vegan Zucchini Fritters
• Spicy Vegan Cauliflower Buffalo Wings
• Russian Pickled Tomatoes

For more options, see all of my best gluten-free vegan vegetable side dishes.

Plant-Based Protein Side Dishes

Here are some plant-based protein side dishes that go very nicely with this recipe.  They are all under 150 calories per serving and are based on the highest sources of vegan protein.

• Vegan Zucchini Fritters
• Spicy Vegan Cauliflower Buffalo Wings
• Middle East Falafel

For more options, see all of my best gluten-free vegan protein recipes.

Vegan Meat Side Dishes

Here are some vegan meat side dishes that go very nicely with this recipe, and are great substitutes for regular meat.  These are all under 150 calories per serving.

• Vegan Gluten Free Black Bean Meatballs
• 10 Minute Plant Based Black Bean Burger
• Easy Vegan Meatloaf
• Smoky Tempeh Bacon
• Spicy Vegan Cauliflower Buffalo Wings
• Vegan Jackfruit Shredded Chicken
• Easy Baked Mushroom Bacon

For more options, see all of my best gluten-free vegan meat recipes.

More Tasty Vegan Dip Recipes

If you’re looking for some more vegan dips or vegan sauces that go very nicely with this recipe, are very quick to make, and are under 50 calories per serving, check out some of my other recipes:

• No Cook Marinara Sauce (this makes a great salsa or tomato sauce dip)
• Quick Gluten Free Vegan Gravy Recipe
• Vegan Ranch Dip Recipe
• Creamy Edamame Guacamole
• Easy Vegan Tzatziki Sauce
• Creamy Hummus Recipe (No Garlic)
• Creamy Vegan Poppy Seed Dressing
• 2 Minute Hot Sauce Recipe
• Creamy Vegan Italian Dressing Recipe

For more options, see all of my best gluten-free vegan dip recipes.

Recipe

No Oil No Tahini Hummus Recipe (48 Calories Per Serving)

Katherine Kyle

Looking for a delicious yet lighter hummus recipe? Try this no-oil, no-tahini hummus recipe that's only 48 calories per serving. Whip it up very quickly with pantry staples!

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 2 minutes mins

Cook Time 0 minutes mins

Course dip, dressing, plant protein, Sauces, Side Dish, Snack

Cuisine Middle East

Servings 8

Calories 48.8 kcal

Equipment

• Food Processor

Ingredients

  

• 1 400g can of chickpeas (drained and rinsed)
• ⅓ cup (78ml) of lemon juice
• 1 teaspoon of maple syrup
• 1 teaspoon of sea salt
• 1 teaspoon of onion powder or granules
• 1 teaspoon of garlic powder or 2 fresh minced garlic cloves
• 1 teaspoon of paprika (optional)

Instructions

 

• Add all of the ingredients to a food processor and blend until smooth. This will take around 1 minute.
• Scrape down the sides if needed and blend again.

Notes

Storage: This recipe keeps in the fridge for up to 4 days in an air-tight container. It also freezes well for up to 3 months.  Defrost it before using it. 

Nutritional Information: The nutritional information is for one serving of the recipe.

Ingredient Swaps

Almost all ingredients can be swapped for other ingredients.  See the section called Ingredients substitutions in the blog post for easy ingredient swaps.

Now it’s your turn to make magic with food.

• Author
• Recent Posts

Katherine Kyle

BSc, PGCE, Certified Vegan Nutritionist at Magical Life Of Fruit

I help busy people make tasty, simple, plant-based, gluten free meals that are so filling that they don't need to snack at all.

When I switched to a vegan diet I lost 56 pounds (5 dress sizes) and all areas of my life were dramatically transformed.

Going vegan totally gave me my life back, saved me money, boosted my confidence, increased my energy, and helps me maintain a healthy weight.

Read my story here.

I have helped millions of people to do the same through my two websites,
GreenThickies.com and MagicalLifeOfFruit.com.

Send Katherine a message on Instagram,or email.

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