Hummus is a popular Middle Eastern dip or spread made from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, salt and garlic. It’s commonly used in dishes like hummus bi tahini, hummus sandwiches, hummus wraps and more. Many grocery stores now sell premade hummus in the refrigerated section for convenience. But an important question for those with dairy allergies or who eat plant-based is: is store bought hummus dairy free?
Quick Answer
The quick answer is that most store bought hummus is dairy free, but it’s important to check the ingredients list. Traditional hummus does not contain any dairy ingredients. However, some flavored varieties may contain small amounts of milk, cheese, yogurt or other dairy-derived ingredients. So be sure to read labels carefully if avoiding dairy. Plain or original hummus is nearly always dairy free.
Examining Common Hummus Ingredients
Hummus is made from just a handful of main ingredients:
– Chickpeas: Also called garbanzo beans, chickpeas are the main ingredient in hummus. They contain no dairy.
– Tahini: Tahini is a paste made from ground sesame seeds. Authentic tahini contains no dairy.
– Olive oil: Olive oil is pressed from olives, so it’s 100% plant-based and dairy free.
– Lemon juice: Fresh lemon juice contains no dairy. It adds tanginess and flavor to hummus.
– Garlic: Garlic is a vegetable and contains no dairy. It adds a punch of flavor to hummus.
– Salt: Salt is a mineral with no dairy derivatives. It’s added to balance flavors.
– Water: Water has no dairy ingredients. It is used to blend the hummus ingredients to the right consistency.
As you can see, none of the core hummus ingredients inherently contain any dairy. So plain hummus is nearly always vegan and dairy free.
When Can Hummus Contain Dairy?
While traditionally dairy free, some store bought hummus varieties may contain small amounts of milk, cheese or yogurt products. This is especially true for flavored hummus options.
Some instances where dairy may be added to store bought hummus include:
– Yogurt: Some brands add a spoonful of yogurt to make hummus creamier.
– Cheese: Popular flavors like spinach-artichoke may incorporate parmesan or feta cheese.
– Milk: Milk or milk protein is sometimes added to improve texture and flavor.
– Butter or ghee: These may be stirred in or used to coat the dish before serving.
– Sour cream: Some brands use sour cream instead of tahini for a tangy flavor.
– Cream cheese: Varieties like chocolate or sweet potato hummus may include cream cheese.
– Buttermilk: Buttermilk may be used as an ingredient or topping for ranch hummus.
So if you see any dairy-derived ingredients like milk, cheese, cream, yogurt or butter in the list, the hummus is not vegan or dairy free. Stick to plain flavors to be safe.
Reading the Ingredients List
To know for sure if a store bought hummus is dairy free, you need to carefully read the ingredients label. Watch out for:
– Milk: This includes milk solids, milk protein, milk powder, etc.
– Cheese: Ingredients like parmesan, cheddar, feta, etc.
– Yogurt or kefir
– Butter, ghee or buttermilk
– Sour cream or cream cheese
– Whey or casein (milk proteins)
– Lactose
– Milk chocolate or cocoa powder processed with milk
As long as you don’t see any of those dairy-derived ingredients listed, the hummus should be 100% dairy free. If unsure, contact the manufacturer to double check.
Hummus Brands Without Dairy
Here are some top hummus brands that produce dairy free varieties:
| Brand | Key Dairy Free Options |
|---|---|
| Sabra | Classic Hummus, Olive Hummus, Spicy Red Pepper |
| Tribe | Original, Spicy, Lemon Garlic |
| Cedars | Original, Garlic, Spicy Sesame |
| Hope | Original, Roasted Red Pepper, Spicy Avocado |
| Athenos | Original, Roasted Red Pepper, Greek Yogurt (dairy free variety) |
| Boar’s Head | Traditional, Roasted Red Pepper, Edamame |
These are good go-to options when you need dairy free hummus from the store. Just stick to the plain, original or Greek yogurt-free hummus varieties to be safe.
Are Homemade and Restaurant Hummus Dairy Free?
Besides grocery store hummus, many people enjoy hummus from restaurants or homemade from scratch. Here’s whether these types of hummus are dairy free:
– Homemade hummus is dairy free if you don’t add any dairy ingredients to the recipe. Stick to the classic chickpea, tahini, olive oil, lemon and seasoning ingredients.
– Restaurant hummus is typically dairy free when ordering plain hummus. But flavored varieties may contain dairy, so ask about ingredients.
– At Middle Eastern restaurants, hummus is very likely to be dairy free and made traditionally. But still inquire about ingredients if avoiding dairy strictly.
– When dining out, only order hummus marked as vegan to guarantee it’s dairy free. Don’t assume plain hummus is safe, since some restaurants add yogurt or cheese.
So with both homemade and restaurant hummus, try to get confirmation that plain varieties don’t contain any undisclosed dairy ingredients.
Tips for a Dairy Free Diet
Here are some tips to make following a dairy free diet easier when buying hummus and other packaged foods:
– Check the hummus ingredients list every time, even for plain flavors. Formulations can change.
– Look for labels that say “vegan” or “dairy free” for guaranteed safety.
– Stick to simpler flavors like original or roasted red pepper to avoid dairy-based sauces and toppings.
– If making your own hummus, leave out any yogurt, cheese or cream to keep it dairy free.
– When eating out, ask about dairy in the hummus, don’t assume. Mention your allergy or restriction.
– Look for other dairy free dips like baba ganoush, olive tapenade or vegan ranch dressing for more choices.
– Choose dairy alternatives like almond milk, coconut yogurt, vegan cheese and vegan butter in recipes and for dipping hummus.
With a few precautions, it’s certainly possible to enjoy delicious dairy free hummus either from the store, a restaurant or made at home. Just take a little extra care reading labels and asking questions about ingredients.
Is Hummus Safe for Milk Allergies?
For those with a milk allergy, dairy contamination is a serious concern with any food product, including hummus. Here’s what to know about milk allergy safety with hummus:
– Unflavored store bought hummus is typically safe, but always check labels carefully for milk-derived ingredients.
– Flavored hummus has a higher risk of containing milk or traces of milk if processed on shared equipment. Avoid it unless certified milk-free.
– Make sure any hummus you eat is marked “dairy free” or “vegan” if you have a severe milk allergy. Don’t just assume plain hummus is safe.
– When dining out, inform staff about your milk allergy and only eat hummus confirmed as milk-free. Don’t take chances.
– Making hummus at home guarantees no milk exposure, as long as you don’t add any dairy ingredients yourself.
So while plain hummus is often milk-free, those with a serious allergy need to take extra precautions reading labels, asking questions and only consuming hummus marked as dairy or milk-free. Caution is key to prevent an allergic reaction.
Nutrition Facts for Dairy Free Hummus
One of the benefits of hummus is that it’s high in nutrition without any dairy additions. Here are some of the key nutrients found in a typical 1/4 cup serving of plain, dairy free hummus:
– Calories: 100
– Fat: 6g
– Saturated fat: 1g
– Carbs: 9g
– Fiber: 2g
– Sugar: 0g
– Protein: 3g
Hummus also provides vitamins and minerals like:
– Iron: 10% DV
– Folate: 10% DV
– Manganese: 15% DV
– Phosphorous: 5% DV
So dairy free hummus offers a hefty dose of vitamins, plant-based protein and fiber. It makes a nutritious substitute for less healthy dips and spreads.
Is Hummus Keto or Paleo Friendly?
Two popular diets that eliminate dairy are the keto and paleo diets. Here’s whether dairy free hummus fits into these eating plans:
– Keto: Plain hummus can fit into a keto diet, since it contains no sugar and minimal carbs from chickpeas. Enjoy it in moderation along with other low carb foods.
– Paleo: Hummus is paleo diet approved, as all the core ingredients are whole, unprocessed foods allowed on the plan. Just avoid packaged hummus with preservatives.
So hummus is compatible with both keto and paleo as long as you stick with basic ingredients. It can be eaten sparingly on keto or avoided if it causes cravings.
Recipes for Dairy Free Hummus
Here are some tasty recipe ideas for enjoying hummus without any dairy:
Classic Hummus
Makes 2 cups
– 1 15-oz can chickpeas, drained and rinsed
– 1/4 cup tahini
– 1 garlic clove
– 1/4 cup olive oil
– 3 tbsp lemon juice
– 1/4 tsp salt
Directions:
1. In a food processor, blend the chickpeas, tahini, garlic, olive oil, lemon juice and salt until smooth.
2. Serve immediately or refrigerate up to one week. Enjoy with veggies, pita or crackers.
Roasted Red Pepper Hummus
Makes 2 cups
– 1 15-oz can chickpeas, drained and rinsed
– 1/2 cup roasted red peppers
– 2 tbsp tahini
– 1 garlic clove
– 2 tbsp olive oil
– 2 tbsp lemon juice
– 1/4 tsp paprika
– 1/4 tsp cumin
Directions:
1. In a food processor, blend together all ingredients until smooth.
2. Refrigerate for at least 30 minutes before serving to allow flavors to blend. Garnish with paprika.
Edamame Hummus
Makes 1 1/2 cups
– 1 cup shelled edamame, cooked
– 1/2 cup chickpeas, drained and rinsed
– 3 tbsp tahini
– 2 cloves garlic
– 3 tbsp olive oil
– 2 tbsp lemon juice
– 1/4 tsp sea salt
Directions:
1. In a food processor, process edamame and chickpeas until coarsely ground.
2. Add remaining ingredients and blend until smooth.
3. Serve with raw veggies or pita chips. Refrigerate leftovers up to 4 days.
Conclusion
In most cases, conventional store bought hummus is dairy free, but it’s important to check labels since some flavored varieties may contain milk, cheese or yogurt. For safety, look for plain hummus or brands marked “dairy free” or “vegan” if avoiding dairy completely. With a few smart precautions, it’s easy to enjoy hummus on a dairy free diet – whether you make it at home, buy it at the store or order it when dining out. Hummus pairs perfectly with fresh vegetables, crackers, chips and pita bread for the ideal dairy free snack or appetizer.
