High-Protein Tofu Hummus

I consume a lot of hummus. Veggie sticks and hummus are one of my favorite easy go-to snacks. My favorite hummus recipe is the Soybean Hummus that I've published in my books, but that recipe requires having soybeans or lupini beans on hand, unless you make the higher-carb chickpea version. These ingredients are not easily accessible for everyone and, depending on the brand, the net carbs in jarred/canned soy and lupini beans are not always that low. Why there is such variation is a mystery. Tofu, on the other hand, is commonly found in many grocery stores and has great macros for a vegan keto diet. To make the macros on this tofu hummus even better, I've also included some protein powder. Don't worry, it can be omitted if you prefer not to use it. Tahini, which I've used generously here, is also a good protein source. With this trifecta of low-carb high-protein ingredients, this hummus boasts 8g of protein and a mere 1.5g net carbs per serving. Scoop it up with some low-carb veggies (e.g. celery, cucumber, green bell pepper) and you've got yourself a nutritious and filling snack. This hummus is also a great way to add protein and flavor to wraps, salads, or cauliflower rice bowls. Enjoy!

PS. If you prefer a bean-based hummus, or need a soy-free option, check out my Toasted Pumpkin Seed Hummus, or grab a copy of one of my books for my more traditional Soybean Hummus (with lupini bean and chickpea variations).
Yield: 10 servings of roughly ¼ cup (65g) each, totaling about 2½ cups (650g)
Macros: 145 calories | 8g protein | 12g fat | 1.5g net carbs
Prep: 15 minutes
Equipment required: a high-powered blender
Storage: refrigerated for up to 4 days.
Ingredients:
  • 1 x 12-ounce (340g) block extra-firm tofu, unpressed (about 420g unpressed weight) ✎
  • ½ cup (120g) tahini
  • ¼ cup (60ml) lemon juice (about 1 large lemon)​
  • 2 Tbsp (30ml) olive oil or neutral-flavored oil of choice
  • 3 cloves (9g) garlic (equals ½ tablespoon crushed)
  • 1½ Tbsp (7.5g) nutritional yeast flakes ​(optional)
  • 1 tsp ground cumin
  • 1 tsp salt
  • 5 drops liquid stevia or 1 tsp preferred sweetener (optional) ✎
  • ¼ cup (28g) plain pea or soy protein powder (optional) ✎
Directions:​
  1. Put all ingredients, apart from the protein powder, in a high-powered blender and blend to smooth. You may need to use a tamper to keep the mixture moving. 
  2. Add the protein powder and blend to smooth. If the mixture is unable to blend, or if you prefer your hummus to be thinner/lighter, add a splash of water or plant milk.
  3. If time allows, refrigerate for about an hour to allow flavors to meld.
  4. Enjoy as you would typically use hummus.

✎ Notes:
  • In North America, weight on tofu packages is pressed weight. I'm not sure if this is the case worldwide. I find that a 12-ounce (340g) block of unpressed tofu weighs about 420g. If you're buying bulk tofu, or your packaging gives unpressed weight, use 420g unpressed tofu in this recipe.
  • I find that just a touch of sweetener rounded out the bitterness of the tahini in this recipe. However, it's not at all necessary if you prefer not to use it. You could omit it initially and add it in at the end if you want to adjust the flavor.
  • I tried this recipe before and after adding the protein powder and it was good either way. Without the protein powder, the dip is a bit thinner. If the protein powder is omitted, the protein content is reduced to 6g per serving.
  • Macros for this recipes are calculated with American national nutritional data (i.e. NCCDB & USDA entries in Cronometer) for all ingredients apart from the tofu (House Foods), nutritional yeast flakes (a mixture of Bob's Redmill and Foods Alive unfortified), and the protein powder (pea, Now Foods).
  • Macro numbers are rounded. Numbers equal to or greater than 10g are rounded to the nearest whole number (e.g. 10g, 11g, 12g, etc.) and numbers below 10g are rounded to the nearest 0.5g (0.5g, 1g, 1.5g ... 9g, 9.5g). Any numbers below 0.5g are given as is (e.g. 0.1g, 0.2g, etc.). Calories are rounded to the nearest multiple of 5.