This high-protein hummus حمص recipe is an easy, creamy, high-protein version of the traditional Mediterranean dip, delivering 11 grams of protein per serving. Made with just 5 ingredients, and ready in 5 minutes. It's a great way to sneak in extra protein and fiber into your meal prep, snacking dips, or healthy party spreads.
Being born in a Mediterranean country, I love my homemade houmous and I like to make a batch at least once a week.
I used to make it using Greek yogurt, but I have to say that cottage cheese hummus hits different. It is a little bit tangier and a complete protein that contains all the essential amino acids.
Looking for more dips? Try out this eggplant tomato dip next, this taco dip, this ranch dip and this cottage cheese queso.
Jump to:
Why I love this recipe
- Quick and easy: with only 5 ingredients and 5 minutes getting them together into the blender.
- High-protein and high-fiber: Thanks to the chickpeas and cottage cheese, this will make for a gut-loving, satisfying high-protein dip.
- Homemade and budget-friendly: I prefer homemade to store-bought hummus because it's free from preservatives and other additives, I can also control the flavor, and I like that I can save money.
Key ingredients
- Garbanzo beans (chickpeas): Triple-rinsed to remove excess sodium and help with digestion. You can substitute it with Greek yogurt, silken tofu, or white beans if dairy-free.
- Cottage cheese: Adds creaminess and increases the protein content. Use full-fat or low-fat, depending on your macros.
- Tahini: A big staple in any traditional hummous. It is ground sesame seed turned into a paste that brings a rich, nutty flavor. A great source of healthy fats.
- Lemon juice: Or lime juice.
- Garlic: Fresh is best I either crush it or mince it before throwing it in with the other ingredients, but you can use garlic powder or roasted garlic.
- Salt and pepper: To taste.
- Optional: 1–2 ice cubes for smoother texture.
Note: While olive oil is a staple in traditional hummus, I skipped it to keep this version lighter, lower in calories, and more macro-friendly without sacrificing flavor or texture.
How to make high-protein hummus recipe
Triple rinse the chickpeas thoroughly and save a few for garnish.
Add everything (chickpeas, cottage cheese, tahini, lemon juice, garlic) into a food processor or high-speed blender.
Blend until creamy, stopping to scrape down the sides as needed. Garnish your cottage cheese hummus as desired.
Hummus variations
Roasted Red Pepper
Just blend in 1 roasted red pepper (jarred or homemade) for smoky-sweet flavor.
Avocado
Toss in 1 ripe avocado before blending—super creamy with a fresh twist.
Spicy
Add a teaspoon of sriracha, cayenne, or chili flakes to bring the heat.
Sun-dried tomato
Blend in ¼ cup of sun-dried tomatoes (oil-packed or rehydrated) for bold, tangy flavor.
Green
Add a handful of fresh baby spinach or parsley - or a mix of both- to a high-speed blender.
White bean
Replace Garbanzo beans with cannellini or butter beans for a milder creamy texture.
Hanaa's recipe tips
- Adjust consistency with a few tablespoons of cold water or ice cubes until it’s smooth but not runny.
- Taste and tweak: Add more lemon, tahini, or garlic if needed.
- Scrape down the sides often: This ensures even blending and avoids chunky surprises.
Storage instructions
Fridge: Store in an airtight container for up to 5 days. Stir before serving if it separates slightly.
Freezer: Freeze in small portions for up to 3 months. Thaw overnight in the fridge and re-blend if needed.
Serving suggestions
Snack time: Serve with veggie sticks, rice cakes, or whole-grain crackers.
Spread it: On toast, in sandwiches, or as a base for a protein bowl.
Mezze vibes: Add it to a Mediterranean platter with olives, falafel, and pita bread.
Lunch prep: Pair with grilled chicken, quinoa, or a salad for an easy meal prep.
I would also serve it with my liver loaf, my hidden liver meatballs, or with my traditional liver with onions.
Frequently asked questions
Yes! You can use a high-speed blender like a Vitamix or even a handheld immersion blender. Just make sure to pause to scrape down the sides and adjust the liquid (a little water or extra lemon juice).
Yes, you can use cooked dried chickpeas, just be sure they’re very soft and well-cooked.
To cook dried chickpeas, soak overnight and simmer on the stovetop for 45–60 minutes, or skip soaking and pressure cook them on high for 35–40 minutes until tender.
Grainy hummus can be caused by under-blending, not using enough tahini or lemon juice, or chickpeas that weren’t rinsed or cooked well enough. Adding 1-2 ice cubes and blending longer usually yields a creamy texture. The skin is another reason, but I don't recommend using skinless garbanzo beans to avoid losing the fiber.
If you tried this high-protein hummus recipe or any other recipe on my Hanaa Box, please rate the recipe and let me know how it went in the comments below. It really helps others think of making the recipe.
High-protein hummus recipe card
High-Protein Hummus
Ingredients
- 1.5 cup garbanzo beans (chickpeas) canned or jared. triple rinsed
- 1 cup cottage cheese full-fat, low fat or fat free
- 3 tablespoons tahini ground sesame seeds
- ¼ cup lemon juice
- 1 clove garlic crushed or minced
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- 1-2 ice cubes optional
Instructions
- Triple rinse the chickpeas thoroughly and save a few for garnish.
- Add everything (chickpeas, cottage cheese, tahini, lemon juice, minced garlic) into a food processor or high-speed blender.
- Blend until creamy, stopping to scrape down the sides as needed. Garnish as desired and serve.
Notes
- Adjust consistency with a few tablespoons of cold water or ice cubes until it’s smooth but not runny.
- Taste and tweak: Add more lemon, tahini, or garlic if needed.
- Scrape down the sides often: This ensures even blending and avoids chunky pieces.
- You can use cooked dried chickpeas, just be sure they’re very soft and well-cooked.
To cook dried chickpeas, soak overnight and simmer on the stovetop for 45–60 minutes, or skip soaking and pressure cook them on high for 35–40 minutes until tender. - Store in an airtight container for up to 5 days. Stir before serving if it separates slightly.
- Freeze in small portions for up to 3 months. Thaw overnight in the fridge and re-blend if needed.
Shno says
Nice I love it .