Paleo Hummus Recipe (Legume-Free)
Hummus — or houmous, depending on how you like to spell it — was once a firm staple in my fridge. That creamy, savoury dip worked with everything from raw veggies to roast meats and made a quick, healthy snack feel complete. But once I transitioned to the Paleo lifestyle, traditional hummus was off the table. And not just because of the chickpeas.
Chickpeas are legumes, and as such, they’re not considered Paleo. While legumes are often praised in conventional nutrition for being high in fibre and protein, from a Paleo perspective, they come with drawbacks. (More on that below.) Still, it’s hard to ignore how good hummus tastes — so naturally, I went on the hunt for a Paleo-friendly version that delivers the same flavour and texture, without the inflammatory ingredients or nutritional pitfalls.
After experimenting with several alternatives, including cauliflower and even sweet potato, zucchini emerged as the clear winner. The texture, flavour, and versatility of this version make it a perfect stand-in for the original. It’s fresh, light, and blends beautifully with tahini, lemon, garlic, and olive oil to create a dip that feels every bit as indulgent as traditional hummus — but with none of the baggage.
Let’s also take a quick look at the supermarket versions of hummus to understand what else we’re avoiding:
Savion Dairy Hommus Dip
Ingredients: Chickpeas (47%), Sesame Seed Paste (23%), Canola Oil (Antioxidant 320), Lemon Juice (Preservative 202), Water, Salt (Anti-Caking Agent 554), Food Acid (330).
Yumi's Traditional Hommus Dip
Ingredients: Chickpeas 45%, Water, Vegetable Oil, Sesame Seed Paste, Vinegar, Salt, Garlic, Citric Acid, Preservative (202, 211), Acidity Regulator (575).
It’s not just the chickpeas that are problematic here — it’s the addition of cheap vegetable oils, preservatives, acidity regulators, and artificial additives. These are ingredients that simply don’t belong in a Paleo kitchen.
Recipe: Paleo Hummus
Equipment
- Food processor
Ingredients
- 3 Zucchini’s Small, peeled and roughly chopped
- Lemon Juice of
- 50 ml Tahini
- 30 ml Extra virgin olive oil
- 1 teaspoon Cumin
- Sea salt and ground black pepper to taste
- 1 clove Garlic minced
- Paprika or cut chives to serve
Instructions
- First, put the zucchini and lemon juice in your food processor and blend until smooth.
- Next, add the tahini, olive oil, cumin, seasoning, and garlic. Blend until the mixture is smooth and well combined.
- Then, put the hummus in the fridge for half an hour or so before serving.
- Finally, top with paprika or chopped chives to serve.
Why Legumes Aren’t Considered Paleo
If you’re new to Paleo, you might be wondering why chickpeas — and legumes in general — are excluded. The main reasons are phytates and lectins, which are naturally occurring compounds found in legumes. Phytates can bind to minerals like calcium, magnesium, and zinc, making them harder for your body to absorb. Lectins, meanwhile, can irritate the digestive tract and contribute to inflammation, especially when legumes are consumed in large quantities or without proper preparation (such as soaking and fermenting).
In short, legumes can hinder your ability to absorb the nutrients you eat. For a diet that focuses on nutrient density and digestive health, this makes them a no-go. Which brings us back to this zucchini-based hummus — a nutrient-rich alternative that doesn’t compromise your health goals.
Why Zucchini Makes the Best Paleo Hummus Base
Unlike chickpeas, zucchini is low in carbohydrates, easy to digest, and rich in nutrients like vitamin C, potassium, and manganese. Its mild flavour means it blends well with stronger ingredients, allowing the lemon, garlic, and tahini to shine. Best of all, it creates that silky-smooth texture you expect from hummus without needing any starches or fillers.
It’s also a fantastic way to use up an oversupply of zucchini, especially in summer when they seem to multiply overnight in the garden or at the markets. Raw zucchini also means there’s no cooking required, making this recipe incredibly fast and fuss-free to whip up.
Simple Ingredients, Big Flavour
This Paleo hummus recipe keeps it clean and simple. You only need a few key ingredients:
- Zucchini: Peeled for a smoother finish, especially if your zucchini has tough skin.
- Tahini: Choose a good quality sesame paste made with nothing but sesame seeds.
- Lemon juice: Freshly squeezed is best — it adds brightness and balances the richness of the tahini.
- Garlic: A little goes a long way, so start with less if you're sensitive.
- Olive oil: Opt for extra virgin olive oil for its flavour and anti-inflammatory benefits.
- Salt: Adjust to taste — a pinch brings everything together.
Optional additions include ground cumin, smoked paprika, or a dash of cayenne pepper if you like a bit of spice. For a creamier dip, some people add a spoonful of avocado or a dash of coconut cream, though it’s not necessary for this base recipe.
How to Serve Paleo Hummus
This hummus is just as versatile as the original. Here are some of my favourite ways to enjoy it:
- As a dip for kale chips or dehydrated veggie chips
- Alongside raw vegetable sticks — think celery, cucumber, carrot, or capsicum
- Spread onto Paleo wraps or nori rolls
- As a topping for grilled meats or baked chicken
- In a salad bowl, nestled next to roasted vegetables and soft-boiled eggs
It also stores well in the fridge. Keep it in a sealed container and use within 3–4 days. If it separates slightly, just stir to recombine. It’s a great option for meal prep and makes snacking much more satisfying when you’ve got a batch ready to go.
Flavour Variations to Try
One of the joys of hummus is how adaptable it is. Here are a few flavour variations you can try once you’ve mastered the base:
- Roasted capsicum: Add a couple of fire-roasted red peppers for a smoky, sweet twist.
- Spicy beetroot: Blend in some cooked beetroot and a touch of horseradish for colour and zing.
- Green herb hummus: Add a handful of parsley, coriander, or basil for a fresh and vibrant take.
- Smoked paprika: Sprinkle some over the top or blend it in for a bold smoky finish.
These variations are great for entertaining too. Create a trio of hummus flavours and serve them with a selection of dippers for a colourful, nutrient-rich snack board.
Final Thoughts
Creating this Paleo hummus allows you to enjoy a delicious and healthy dip that aligns with your Paleo lifestyle. By using zucchini instead of chickpeas, you avoid legumes and create a dip that is both nutritious and satisfying. Perfect for those looking to maintain a grain-free and legume-free diet while still enjoying delicious flavours.
Moreover, this Paleo hummus is versatile and can be enjoyed with a variety of accompaniments. Try it with kale chips, raw veggies, or as a spread on your favourite Paleo bread. It’s an excellent addition to any meal or snack time.
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*And what’s so wrong with legumes I hear you say? Well, legumes contain phytates and lectins which are to be avoided as they inhibit nutrient absorption and cause inflammation.
