Protein Hummus

This creamy protein hummus is your secret weapon for parties, picnics, or meal prep. It’s macro-friendly, packed with plant-based protein from chickpeas, and boosted with fat-free cottage cheese for extra protein. No one will guess it’s part of your meal plan. It just tastes really, really good. Great with veggie sticks like carrots, cucumbers, or bell peppers, or spooned onto wraps, salads and sandwiches.

Ingredients

• 1 can chickpeas drained (about 230g drained) 
• 160g fat-free cottage cheese (about 2/3 cup)
• 3 tbsp tahini
• 3.5 tbsp lemon juice
• 2 cloves of garlic
• 1 tsp ground cumin
• 1/2 tsp salt, plus more to taste
• Chilli flakes to taste (optional – I like 1 tbsp for a kick)
  
  

Instructions

1. Add everything to a blender or food processor.
2. Blend until smooth and creamy. Taste and adjust seasoning as needed.
3. Scrape into a bowl, drizzle with olive oil if you're feeling fancy, and serve.

Bring it to your next party and pretend it took more effort than "put everything in the blender."

Nutrition Info (Per Serving)

This recipe makes 4 servings. Per serving:

• Calories: 165 kcal
• Protein: 11.5g (28%)
• Carbohydrates: 13.2g (32%)
• Fat: 6.8g (40%)
• Fibre: 4g

This recipe is relatively high in fat, but I tend to eat it with low fat, high protein sides like medeteranian this Mediterranean meal prep. Here are some other ways you can make it hit your macros:

Make it 40/40/20

To hit a 40% protein / 40% carbs / 20% fat split:

• Reduce the tahini to 1/2 tbsp
• Add 30g unflavoured whey protein powder 
• Serve with 60g carrot sticks

These tweaks bumps the protein, lowers the fat, and keeps it creamy and flavourful.

Make it 30/50/20

To hit a 30% protein / 50% carbs / 20% fat split:

• Reduce the tahini to 1/2 tbsp
• Add 10g unflavoured whey protein powder 
• Serve with 50g pita bread

This version brings the fat down and bumps the carbs.

Notes

• Chickpeas provide vegetable-based protein and complex carbohydrates, while cottage cheese brings the creamy texture and high protein content.
• Store in an airtight container in the fridge for up to 5 days.
• Want to lower the fat content? Use less tahini — it’s still delicious.
• Want to amp up the protein? Add some unflavoured whey.
• This hummus is also great as a spread in wraps or sandwiches.