Hummus is healthy, delicious and so versatile, you can serve it to your kids any time of day. You’ve probably paired it with pita chips, crackers, or raw vegetables, but there are so many other hummus ideas that are just as tasty and your kids will love. In this post, I’ll cover:
- Is hummus good for you?
- Hummus ideas your kids will love
- A hummus recipe without tahini if your kid has a sesame allergy.
IS HUMMUS GOOD FOR YOU?
Hummus is made with cooked chickpeas (garbanzo beans) and tahini, or ground sesame, olive oil, lemon juice, and spices.
There are also so many different versions of hummus like those made with olives, pine nuts, and roasted red peppers.
If you’re looking to make the most of your kid’s meals and snacks, hummus is a nutritious, plant-based option.
Hummus has some protein (3 grams) and fiber (nearly 2 grams) in 2 tablespoons, but you’ll definitely want to make sure your kid is filling up on other protein and fiber-rich foods throughout the day too.
Thanks to the sesame seeds and olive oil, hummus also has healthy, monounsaturated fats, which are a vital source of energy and help satisfy your kid’s hunger.
Related: 12 High-Protein Foods for Kids
HUMMUS IDEAS YOUR KIDS WILL LOVE
Whether you add it to your kid’s lunch box or even serve it for breakfast, here are a ton of hummus ideas your kids will love.
1. SPREAD HUMMUS ON SANDWICHES
One of the best ways to add some fiber and protein to your kid’s meals is to swap out mayonnaise or mustard on sandwiches for hummus. Try it on sandwiches with turkey, grilled vegetables, or tomato.
2. SERVE HUMMUS FOR BREAKFAST
3. SERVE HUMMUS WITH RAW VEGETABLES
Instead of another dip that’s high in sodium, saturated fat, and added sugars, pair hummus with cut-up raw vegetables such as:
- Cherry tomatoes
- Snap peas
4. HUMMUS WITH CHIPS, CRACKERS OR PRETZELS
One of the best, kid-friendly hummus ideas is to serve it with whole-grain crackers, whole-grain tortilla chips, rice cakes, or whole-grain pretzels. Crunchy snacks with a yummy dip—what’s not to love?
5. HUMMUS SALAD DRESSING
If you’re trying to get your kids to eat more vegetables and you’re serving salad, try making a dressing with hummus.
Some salad dressings can be spicy or tart but hummus is palatable and creamy.
Also, try serving hummus in a variety of ways, which studies show can encourage kids to make healthy eating choices.
For example, mix into the salad, add a dollop on top of the salad, or let your kids dip salad into a small bowl of hummus.
Related: How To Get Your Kids To Eat Salad
6. PAIR HUMMUS WITH COOKED VEGETABLES
I know it sounds strange, but I love adding hummus to cooked green cabbage or sautéed broccoli, or Brussels sprouts.
When the vegetables are hot, the hummus gets even creamier and the combination of the two is simply delicious.
7. SWAP HUMMUS FOR PEANUT BUTTER
Peanut butter, almond butter, or sunflower seed butter is a healthy option for kids especially when you pair it with a fiber-filled fruit like apples or pears.
If your kids enjoy these pairings, try hummus instead for a combination of sweet and savory.
You can also experiment with different flavors of hummus and see which combination your kids love the most.
8. USE HUMMUS AS A MARINADE
A marinade can boost the flavor of chicken, steak, and fish and hummus works just as well as any other.
Try this one for Hummus Marinated Chicken from Jessica Cording, RDN.
9. BAKE WITH HUMMUS
For years, I’ve used black beans in brownie recipes, but I recently discovered that you can use hummus too.
Try it in brownies, breads, or even cake.
This Spiced Hummus Cake with Vanilla Yogurt Frosting recipe looks amazing.
10. DEVILED EGGS
Eggs are superfoods for kids and deviled eggs are a great snack or appetizer to have on hand. Instead of regular deviled eggs, try substituting hummus instead.
Related: [VIDEO] 6 Health Benefits of Eggs for Kids + How to Serve Them
11. CHOCOLATE CHIP COOKIE DOUGH
There’s nothing better than chocolate chip cookie dough for an after-school or after-dinner treat, but you can upgrade it with healthy ingredients like hummus and cashews.
Try this recipe for Chocolate Chip Cookie Dough Hummus.
HUMMUS WITHOUT TAHINI RECIPE
Although everyone in our house loves hummus, my daughter can’t eat store-bought hummus because she’s allergic to sesame, which is used to make the tahini.
So when I have the time, I make homemade hummus without the tahini. Try this recipe.