Can you eat hummus on gluten free diet?

Quick Answer

Yes, hummus is naturally gluten-free and perfectly safe to eat on a gluten-free diet. Hummus is made from chickpeas, tahini, olive oil, lemon juice, and seasonings – none of which contain gluten. As long as you check the label and avoid flavored hummus with additives, you can enjoy hummus without worrying about gluten intake.

What is Hummus?

Hummus is a creamy spread or dip made from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, and spices. It originates from Middle Eastern cuisine and has become popular worldwide as a protein-rich and nutrient-dense snack or appetizer.

The main ingredients in hummus are:

– Chickpeas: Also known as garbanzo beans, chickpeas are the main ingredient in hummus, providing protein, fiber, and nutrients. They are naturally gluten-free.

– Tahini: Tahini is a paste made from ground sesame seeds. It provides fat, nutrients, and flavor to hummus. Tahini is gluten-free.

– Olive oil: Olive oil is added to hummus to give it a smooth, creamy texture. Olive oil is free of gluten.

– Lemon juice: Lemon juice provides tangy flavor and acidity to balance the creaminess of hummus. Lemons are naturally gluten-free.

– Spices: Typical hummus spices include garlic, cumin, paprika, salt, and pepper. These spices add flavor and are gluten-free.

As you can see, the main ingredients that make up hummus do not contain any gluten. That means plain hummus made from just these ingredients is completely gluten-free and safe to eat on a gluten-free diet.

Why is Hummus Gluten-Free?

Hummus is naturally gluten-free for two reasons:

1. Chickpeas, the main ingredient, are gluten-free. Chickpeas are legumes, not grains, so they do not contain gluten.

2. Hummus does not contain any wheat, barley, rye or cross-contaminated oats. These are the grains that contain the protein gluten.

Hummus contains no ingredients derived from gluten-containing grains. Therefore, it does not contain any gluten and is considered gluten-free.

This makes hummus an excellent choice for anyone following a gluten-free diet due to celiac disease, non-celiac gluten sensitivity, wheat allergy, or simply as a lifestyle choice.

Checking the Label

When purchasing pre-made hummus from a grocery store or restaurant, it’s important to check the label or ask staff to confirm the hummus is gluten-free.

Read the ingredient list and look for any of the following ingredients that could indicate the presence of gluten:

– Wheat
– Barley
– Rye
– Oats (unless labeled gluten-free)
– Brewer’s yeast
– Malt or malt flavoring
– Soy sauce or tamari (unless labeled gluten-free)

Also look for advisory statements such as:

– “Made in a facility that also processes wheat products” – This indicates potential for cross-contamination

– “Gluten-Free” – This confirms the product has been tested to verify it meets regulatory requirements for gluten-free labeling (less than 20 ppm of gluten)

If in doubt, you can contact the manufacturer directly to inquire about their hummus ingredients and production process before determining if a product is gluten-free.

Avoiding Cross-Contamination

When preparing hummus yourself at home, avoid cross-contamination with gluten-containing ingredients by:

– Thoroughly washing hands, cooking equipment, and preparation surfaces before and after use

– Using designated gluten-free cooking equipment and preparation areas

– Ensuring hummus does not come into contact with bread or other gluten sources

– Serving hummus with gluten-free crackers, vegetables, or other dippers

– Storing hummus in an airtight container to avoid picking up airborne gluten from other products

With proper food handling and hygiene practices, it is easy to keep homemade hummus gluten-free.

Hummus Varieties to Enjoy on a Gluten-Free Diet

There are endless flavor varieties of hummus to try on a gluten-free diet. Here are some tasty options:

Classic Hummus: Made with chickpeas, tahini, olive oil, lemon juice, garlic, and spices. Choose this for an authentic hummus experience.

Roasted Red Pepper Hummus: Pureed roasted red bell peppers add sweetness.

Edamame Hummus: Substitute shelled edamame for a lower-carb, protein-packed alternative.

Black Bean Hummus: Black beans provide acreamier, earthier base.

White Bean Hummus: Cannellini or great northern beans create a smooth texture.

Sweet Potato Hummus: For a vibrant orange color and hint of sweetness.

Beet Hummus: Shredded cooked beets add an earthy flavor and bright pink color.

Carrot Hummus: Grated carrots boost nutrition and mellow sweetness.

Parsnip Hummus: Similar to carrot hummus but with a more complex flavor.

Lentil Hummus: Red or brown lentils can totally or partially replace the chickpeas.

As long as you check the ingredients, these flavorful hummus options are all usually gluten-free and safe when following a gluten-free diet.

Is Sabra Hummus Gluten-Free?

Sabra is one of the largest hummus brands in the United States and Canada. Here is some information on whether Sabra hummus is gluten-free:

– Most Sabra hummus varieties are certified gluten-free to less than 20ppm. This includes popular flavors like Classic, Roasted Red Pepper, Supremely Spicy, Olive Tapenade, and more.

– Sabra does warn that some varieties may contain traces of gluten due to shared production facilities. Always check labels.

– Sabra’s gluten-free hummus products are produced on dedicated equipment to avoid cross-contamination.

– Sabra has clearly marked packaging indicating gluten-free certification for all varieties that apply.

– If in doubt, contact Sabra’s customer service who can verify if a specific hummus product is gluten-free.

So in summary, although gluten cross-contamination is a slight risk, most Sabra hummus is considered gluten-free to very low levels and safe for gluten-free diets. Just check the labels!

Hummus Nutrition Facts

One of the great things about hummus from a gluten-free diet perspective is that it provides substantial nutrition in just a small serving.

Here are the nutrition facts for a standard 2 tablespoon (30g) serving of homemade classic hummus made with chickpeas, tahini, olive oil, lemon, and garlic:

Nutrients Per 2 Tbsp Serving
Calories 73
Fat 4g
Saturated Fat 0.5g
Carbs 6g
Fiber 2g
Protein 2g
Vitamin C 2% DV
Iron 4% DV
Potassium 2% DV

Key nutrition highlights:

– Good source of plant-based protein and fiber to help you feel full.

– Provides iron, potassium, and small amounts of other vitamins and minerals.

– Much healthier than gluten-containing snacks like pretzels, crackers, and chips.

So you get a nutritious gluten-free snack when enjoying hummus!

Tips for Adding Hummus to a Gluten-Free Diet

Here are some simple ideas to incorporate tasty, gluten-free hummus into your daily meal plan:

– Use hummus as a dip for raw, crunchy veggies like carrots, celery, bell peppers, jicama, radishes, and cucumber.

– Fill a gluten-free wrap or lettuce leaves with hummus, sliced veggies, greens, and lean protein for a satisfying sandwich or lettuce wrap.

– Take a gluten-free pita, top with hummus, tomatoes, onions, and feta cheese for an easy pizza alternative.

– Spread hummus on a gluten-free English muffin or bagel and top with scrambled eggs for breakfast.

– Scoop up hummus with gluten-free crackers, rice cakes or potato chips as a snack.

– Add a dollop of hummus to gluten-free chili, stews, or curries instead of sour cream or yogurt.

– Mix hummus with cooked, chopped veggies then stuff into gluten-free empanadas or turnovers.

– Use as a healthy sandwich spread on gluten-free bread or rolls.

– Blend with olive oil and spices as a tangy gluten-free salad dressing.

– Enjoy with gluten-free tortilla chips for a filling, Mexican-style appetizer.

With so many ways to eat it, nutritious hummus can add variety to any gluten-free lifestyle.

Make Your Own Gluten-Free Hummus

One of the best ways to ensure your hummus is gluten-free is to make your own from scratch at home.

Here is an easy recipe to whip up classic homemade hummus:

Gluten-Free Classic Hummus

– 2 (15oz) cans chickpeas, drained and rinsed
– 1/4 cup lemon juice
– 1/4 cup tahini
– 1 garlic clove, minced
– 1/4 cup olive oil, plus more for serving
– 1/2 tsp salt
– 1/4 tsp pepper
– Dash of paprika, for serving
– Chopped parsley, for serving

1. In a food processor, combine the chickpeas, lemon juice, tahini, garlic, olive oil, salt and pepper.
2. Process until smooth and creamy, about 3 minutes.
3. Transfer to a bowl and create a shallow well in the center. Drizzle with olive oil.
4. Sprinkle with paprika and chopped parsley.
5. Enjoy with gluten-free dippers!

– Play around with different bean varieties like black beans or white beans.
– Add roasted veggies like red peppers for flavor and color.
– Adjust lemon, garlic, and spices to taste preferences.
– Garnish with pine nuts, feta, or sliced olives.

Potential Drawbacks of Hummus for a Gluten-Free Diet

Although hummus is naturally gluten-free, there are a couple potential drawbacks to be aware of when regularly including it in a gluten-free diet:

High in Calories and Fat: While the fat in hummus comes from heart-healthy olive oil, it is still fairly high in calories for the small serving size. This can make it easy to overeat.

Carb and Fiber Content: The combination of carbs from chickpeas and fiber from beans may cause digestive issues like gas or bloating in some people, especially in large amounts.

Allergies: Hummus contains sesame seeds and legumes, which are common food allergen. This may not be suitable for those with allergies.

Lacks Variety of Nutrients: Although hummus contains many beneficial nutrients, it is not a complete source of balanced nutrition by itself. Eat it alongside a diverse gluten-free diet.

To prevent any issues, consume hummus in moderation as part of an overall healthy gluten-free diet, and be cautious if you have food sensitivities.

Is Hummus Gluten-Free? The Verdict

Plain hummus made from chickpeas, tahini, olive oil, lemon juice and seasonings is gluten-free by nature and perfectly safe to eat as part of a gluten-free diet. Just be sure to check labels on packaged hummus, look for gluten-free certification, and inquire with manufacturers if ever in doubt.

Thanks to its stellar nutritional profile packed with plant-based protein, healthy fats, and key vitamins and minerals, hummus can be an extremely nutritious addition to any gluten-free lifestyle.

Enjoy hummus as a tasty, versatile dip or spread to elevate snacks, appetizers, sandwiches, salads, and more – your gluten-free diet will thank you.


Hummus is a naturally gluten-free food that makes an excellent addition to a gluten-free diet. Made from protein-rich chickpeas, nutritious tahini, olive oil, and flavorful spices, hummus provides a nutritious snack or sandwich filler without containing any gluten.

While you still need to check labels for additives, and be mindful of potential cross-contamination, plain hummus avoids gluten-containing ingredients like wheat, barley and rye. Homemade hummus and leading brands marked gluten-free are safe bets.

Incorporating hummus into your meals and snacks can add flavor, creaminess, and nutrition without needing to worry about gluten intake. Just think of it as a dip, dressing, sandwich spread, or more.

So for those living gluten-free due to celiac disease, food allergies or other health needs, hummus remains an appetizing option. Be sure to enjoy hummus as part of a balanced gluten-free diet for the greatest benefits.

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