December 29


Monika’s Molecular Meals: Creamy & Colorful Low-Carb Hummus

By Monika Knapp

December 29, 2021

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Easy, Creamy Low-Carb Hummus With A Twist…

Monika's Molecular Meals: Creamy & Colorful Low-Carb Hummus

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For me, hummus is one of those “health foods” that I love so much I usually can’t keep it in the house.

Because even though it is “healthy” overall (chickpeas are high in protein and Vitamin C, and tahini contains more protein than milk and most nuts)… give me a plate of raw veggies and a tub of hummus, and I’ll polish the entire thing off in one sitting!

Healthy? Not so much.

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That’s why I’m tremendously excited to introduce you to this ultra-creamy, bright, and most importantly, low-carb hummus recipe.

I replace the chickpeas (the high-carb culprit in this instance) with roasted beets—an earthy, relatively mild, and utterly delicious low-carb replacement.

On top of that, I also employ a couple techniques that will help you make the creamiest, ultra-rich hummus at home. Namely:

  1. Removing the chickpea skins, and:
  2. Using a LOT of tahini.

If you’ve ever had hummus that seemed “mealy,” or just haven’t been able to achieve the ultra-creamy, smooth texture of hummus you’ve been served at restaurants at home… usually that’s because the chickpea skins have not been removed, and/or there’s not enough tahini or oil in the hummus.

So for this recipe, we’re tackling both of these common mistakes by first removing the chickpeas skins, and adding LOTS of creamy, delicious tahini.

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Here’s how it’s done:

Monika's Molecular Meals: Creamy & Colorful Low-Carb Hummus

FTH’s Creamy & Colorful Low Carb Hummus

Equipment Needed: Food processor or blender

Recipe Time: 10 min

Makes: 2.5-3 cups


  • 1 cup cooked chickpeas, skins peeled and discarded (see Recipe Notes)
  • 1 large or 2 small red beets, roasted, peeled, and roughly chopped (see Recipe Notes)
  • 4 Tbsp freshly squeezed lemon juice
  • 4 cloves of garlic, peeled and smashed
  • 1 cup tahini, plus more to taste
  • 1.5 tsp salt, plus more to taste
  • Za’atar and best-quality olive oil, for finishing
  • Zest of 1 lemon, for finishing (optional)
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1) Blend and adjust.

In the bowl of a food processor, add the cooked and skinned chickpeas, chopped beets, garlic, lemon juice, half the tahini, and salt. 

Turn the food processor on low and blend until a smooth paste forms. While it’s running, slowly add the remaining tahini, stopping when it’s reached your desired texture. (You may not have to use all of the tahini; or, alternatively, you may need to add a couple tablespoons more.)

Taste and adjust as needed. If it tastes dull or “muddy,” try adding salt and lemon juice. Too acidic? Add some more tahini to round it out.

If you have the time, let it rest in the fridge for 30 minutes before serving, as this will allow the flavors of the hummus to truly meld together.

2) Garnish and serve!

Spoon some of the finished hummus into a bowl, using the back of the spoon to create a textured top (you’ll see why in a moment).

Drizzle the best olive oil you have on top—it should sit in the “craters” formed by the back of the spoon. Sprinkle heavily with za’atar, plus the optional lemon zest and more salt if desired.


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Recipe Notes

  • You can use canned chickpeas for this recipe, and it will work just fine. However, you will achieve a superior texture if you start with dried chickpeas. Here’s a quick guide on how to cook dried chickpeas for amazing hummus.
  • You can use red or golden beets for this recipe—red beets will result in a bright pink hummus, while golden beets will result in a rich, yellow hummus with a slightly milder, sweeter taste.
Monika's Molecular Meals: Creamy & Colorful Low-Carb Hummus

Use This Easy Homemade Za’atar Recipe To Impress Your Entire Family (& Your Tastebuds)…

Za’atar is relatively easy to find (especially if you order online), though you can also make it at home.

Simply combine:

  • 3 Tbsp freshly minced thyme (you can also use dried thyme, but be careful of overpowering the flavor of the spice mix with dried thyme, as it can be quite pungent)
  • 3 Tbsp toasted white sesame seeds
  • 1.5 Tbsp fresh or dried oregano
  • 1.5 Tbsp dried sumac
  • 1.5 tsp aleppo pepper
  • a large pinch of salt

Taste and adjust to your liking.

How Snacking On Hummus Can Help You Lose Fat Faster…

As someone who’s tried going low-carb MANY times over the years, I know how hard it can be to skip out on tasty treats like bread, desserts, and most go-to snacks like crackers and pretzels.

(Let’s face it… we ALL love bread. If you’ve managed to stay away from it, I’m super impressed with your willpower.)

And even when you can manage to say “no” to these things in the moment… still, you just feel hungry. All. The. Time.

That’s why I love this hummus recipe—it’s chock-full of protein (1 cup of cooked chickpeas contains 39 grams!), which makes it the PERFECT snack if you’re on a low-carb diet.

Because eating more protein will not only help you feel fuller for longer… but cutting-edge new research has also found that adding a certain amount of protein to your diet can even help you burn fat faster!

And yes, that includes protein from sources like cheese… which is, as you may already know, also low in carbs. 

Yep… now you can lose weight while indulging in a hummus and cheese plate. I love this.

So if you’d like to see the amazing science for yourself, including exactly how much protein to add to your diet for more fat burn and faster weight loss (eat more without endless hours of exercise to lose weight? Sign me up)… check this out:

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Monika Knapp

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