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What to Dip In Hummus: A Vegetarian’s Retreat

Middle east’s go-to hummus is a versatile food that is dear to almost all vegetarians and vegans. Aside from enjoying hummus in its classic flavor, it is also paired with a wide variety of dips. Hummus is no wonder one of the most healthy options to tickle your taste buds.

Presumptuously, anything healthy tastes bad but it’s unbelievable how good hummus tastes despite its high nutritional value. And with the dips, it couldn’t get better. No wonder it secured its name all across the world. Read more to know details about what to dip in hummus and I assure you, you can’t hold yourself back from it anymore.

Table of Content

What is Hummus?

Hummus comes back from the 13th century, originating from the Middle east. Whether the origin is from ancient Egypt or Greece is still a matter of debate.

It is a textured paste made from puréed chickpeas and tahini (a paste made from ground sesame seeds) thickened with a drizzle of olive oil or vinegar. This paste contains various spices and herbs. You can also make it without garlic.

what to dip in hummus

Hummus is a staple food in Palestine and Jordan where yogurt is used in place of tahini and butter instead of olive oil. They love to top it with toasted bread. However, choosing vegetables to dip in hummus still vary according to regional taste.

What To Dip In Hummus

This creamy goodness of hummus is the perfect balance between healthy and tasty. And it is delectable in its classic flavors. Traditionally, hummus is drizzled with olive oil and herbs alongside pita and a basic salad containing tomato, onion, and cucumber.

Now the question is what chips to dip in hummus. I will give you some excellent suggestions later. Just stay with me.

Hummus is used as a side or dip in most countries. However, in the middle east, it is one of the show stoppers. All they need is pieces of raw onion. Yet, in North America and Europe, it comes with a wide variety of sides and snacks.

Veggie goodies

Raw vegetables are one of the best pairings with hummus, rightly deserving the first place in the list. You can add any vegetable you want but the most common soft things to dip in hummus are –


Cabbage is rich in fat-soluble vitamins such as vitamin K. It is also a rich source of antioxidants. Dip it in for the crunch and nutrition. And you don’t have to worry about what veggies to dip in hummus.

Cauliflower and Broccoli

Of course, cabbage is not the only veggie for hummus. Cauliflower is one of the most versatile vegetables that can be dipped in it. Roasted cauliflower can be used as a chickpea alternative to produce keto-friendly hummus. Wait for my next article to know what to dip in hummus keto.

what to dip in hummus

Broccolis are one of the highest protein-containing vegetables. Thus, when added to hummus, it creates a high protein-rich meal.


Carrots contain a high amount of beta carotene which is vitamin B1. It adds color and crunch to your hummus. My personal choice of what to dip in hummus besides chips is carrot. I am sure you will love it too.

Zucchini or Eggplant

It is one of the best dips to go with hummus. So much so that eggplant-flavored hummus is available in stores now!


Bell peppers, cherry tomatoes, cucumber, celery, kale, avocado, and many others.

Chip dip

Crackers and chips are my favorite dips and I guarantee you’ll come back to it once tried. Try different crackers to choose your favorite one. Best crackers to dip include sea salt crackers, wheat crackers, graham crackers, pita crisps, or toast.

But if you want to know what to dip in chocolate hummus, I am afraid I have no clue. It’s not the one I love. And will hardly try.

Chips include corn chips, tortilla chips, almond crisps, and basically, all kinds of crisps that are available in your groceries. I bet all of them will go just fine, if not great with your hummus!

However, if you’re looking for healthier options then go for pita crackers, wheat or rice crackers, tortilla chips, or your baked chips. If you’re hypertensive, be careful about how much salt you’re taking and stick to unflavoured or original recipe-flavored chips.

Protein substitutes

Use your hummus as a base for your wrap and add plant-based proteins such as tofu, tempeh, mushrooms, etc with a kiss of hot sauce topped with chia seeds. Add greens such as lettuce and spinach. And you will have the most nutritious high protein meal for the day.

Vegetarians and vegans have a thriving problem meeting their protein requirements for the day. Hummus is high in protein and adds protein substitutes or plant-based proteins. It also comes with greens containing high protein that makes your wrap a complete meal. The wrap will be equivalent or maybe better than any meat version.

Plant-based proteins are better than animal proteins in various ways. Apart from the fact that more animals are walking on this planet because you’re not dining on meat, there are added benefits such as the reduced risk of heart diseases, cancer, hypertension, and obesity. There is also less dietary cholesterol.

So if you’re a vegetarian or vegan or thinking of becoming one, you’re on the right track. No need to worry about your proteins because you just got your solution!

Fruit dips

Hummus added with apple wedges makes the perfect dessert! Other fruits such as strawberries or dried fruits are used as a dip with dark chocolate hummus.

You can also add chocolate and cookies to add to the flavor but it’s just as flavourful without them too. If you haven’t tried it yet, you’re missing out on one of the best desserts you’ve tasted.

Hummus as spreads and sauce

Hummus can be used as a spread for your sandwich and wraps and is much healthier than mayonnaise. It can also be used as a sauce for pasta and salads and is much healthier than any dressing or sauce you use.

what to dip in hummus

Hummus as a side

Hummus is served as meze or Mazza which is an Arabian word. It means small dishes which are served as appetizers in Muslim countries mainly as snacks. It is served with falafel, grilled chicken or fish, and eggplant.

Pros and Cons of Hummus

Hummus is one of the healthiest snacks that you can find. However, this healthy paste has some drawbacks too. But it all depends on how much, how often, and what else you eat with it.


Good source of fiber

Dietary fiber requirements are necessary for your diet and hummus is packed with it. It helps with digestion and reduces the chance of developing peptic ulcers. It also softens stool so relieves constipation and narrows down the chance of developing colon cancer and other colonic diseases.

Fibers also lessen cholesterol levels and so helps control diabetes. It is very filling so hunger is reduced which promotes weight loss. If you can pick what to eat with hummus dip wisely, the greatness will extend more.

Packed with micronutrients and vitamins

Hummus contains a wide variety of vitamins and minerals such as manganese, copper, magnesium, phosphorus, zinc, and many others. It also contains thiamin, vitamin B6, folates, and others in smaller amounts.

Source of plant-based protein

For vegetarians and vegans especially, meeting daily protein requirements is often difficult. Hummus is a great source of plant-based proteins so it solves the problem for vegetarians or vegans.

If you are wondering what’s best to dip in hummus to enhance the protein count, I would suggest baked eggplants. How cool is that?

Low calorie but filling

If you’re looking for a meal that will satisfy your hunger cramps and keep you filled for a long time, it’s hummus. A bowl of hummus helps to carve hunger and balance sugar level. Some may find it to satisfy potato chip cravings. You can stop worrying about what to dip in hummus, low carb snacks with the paste will help in weight loss.

If you are still concerned about what to eat with hummus for weight loss, my recommendation will be toasted pita bread.

Rich in antioxidants

Hummus contains olive oil. The oil is rich in antioxidants which protect your cells from free radicals. It plays a role in preventing major heart diseases. If you want to enjoy the best outcome limit your plan on what to dip in dessert hummus. Because sugar can diminish the heart-healthy properties of this Mediterranean paste.

Helps in inflammation

Hummus is made up of chickpeas and tahini, both of which reduce inflammation and helps in anti-inflammatory response. Simply check out the list of what vegetables are good to dip in hummus. And pick the one you love most.

Alleviates anemia

Chickpeas and tahini is also a great source of iron. If you have a severe iron deficiency it can turn into anemia. If you know the correct amount of the paste and what is good to dip in hummus it can alleviate anemia.


Dietary fibers are not just all goods

Although a certain amount of dietary fiber is essential for you, too much of anything is problematic. And dietary fibers are no exception. It decreases the availability of trace elements and vitamins by reducing their absorption.

Cannot be considered the main meal

No matter how healthy hummus is, it’s not enough to survive on hummus only. Hummus is not sufficient on its nutrition-wise. So you can always have hummus as a side or dip or as a snack. But not as a main meal as it will result in malnutrition.

Beware of salt content

Hummus has a high salt content. Added salt content comes from the crackers used to dip in hummus. Sodium is an essential mineral in the body but too much sodium can give rise to bigger problems so watch out for your salt intake!

However, if you know what vegetables to dip in hummus to make it fulfilling you got your full meal.

Chickpeas cons

Hummus is a total no-no if you have any nut or seed allergies. Make sure to have a few spoons to test if you see any allergic reaction beforehand. Chickpeas can also generate gas and make you uncomfortable.

So, what can you use to dip in hummus for getting rid of all those discomforts? I have seen people in Jordan dipping bread made with oregano and basil. Why don’t you give them a try?

Not cheap if you’re having it every day

Hummus is scrumptiously delicious so it’s not uncommon to eat too much of it in a day. You can have it as a side or in your wrap or spread on your sandwich. But the dish is quite expensive and can cost you a lot.

Just garlic problems!

Hummus containing garlic gives bad breath and can also result in tongue blisters. However, you can always get garlic-free hummus. Just be cautious about the ingredients when you’re having store-bought hummus next time or make some for yourself!

And there is no limitation on what bread to dip in hummus. The sky and your pellet are the limits.

Bottom line

Hummus is an immensely nutritious and delicious middle eastern dish that has seemingly less harmful effects depending on the quantity you take. It has a huge variety of dips that can be added to make it even better.

My personal favorite is the veggie goodies because they make hummus even more healthy than it is and completes the daily dietary requirements. Mix and match to find your personal favorite as to what to dip in hummus.


How much hummus is healthy?

Hummus can be a part of your daily diet if you take it in moderation and as long as you don’t make it your main meal. 2-4 tablespoons per day are fine as long as you’re having other varieties of food with your hummus. Too much hummus can ruin your taste and cause stomach issues such as diarrhea.

Can hummus be left out for a few hours?

According to the food and drug administration of the USA, you shouldn’t leave your hummus out for longer than 4 hours at room temperature after it is opened. When kept out, unrefrigerated, it is exposed to many microbes that may cause food poisoning.

Is hummus healthier than salad dressing or tzatziki?

The answer depends on the type of salad dressing you’re using but usually, salad dressings are fatty and contain an increasingly shocking amount of calories in just the drizzle of salad dressing you’re topping your salad with. Hummus, on the other hand, is a much more healthy and nutritious topping for your salads.

Tzatziki is a dip that is made of yogurt and cucumber so it has milk proteins and lower calories than hummus but you can’t have it if you’re lactose intolerant or if you’re a vegan. Hence, hummus, once again, triumphs.

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