Swaps / hummus
The best keto substitutes for hummus
Hummus is chickpeas, so it is moderate rather than free, and the pita is the real problem. These dips are lower in carbs and just as good with vegetables.
Hummus: 2.5 g netGuacamole: 1.9 g net
4 swaps that work
01Guacamole1.9 g net · ¼ cup (60 g)
- Best for
- Veggie platters and parties
- How
- Avocado, lime, salt, onion and cilantro.
02Baba ghanoush2.4 g net · 1 cup cubed (82 g)
- Best for
- Mezze and grilled meats
- How
- Roast eggplant until collapsed, then blend with tahini, garlic, lemon and olive oil.
03Cauliflower hummus3.2 g net · 1 cup (107 g)
- Best for
- A hummus-like dip
- How
- Blend roasted cauliflower with tahini, lemon, garlic, cumin and olive oil.
04Tzatziki6.6 g net · ¾ cup (170 g)
- Best for
- Souvlaki and kebabs
- How
- Grated, squeezed cucumber stirred into full-fat Greek yogurt with garlic and dill.
Tips from the kitchen
- Dip with cucumber, celery, bell pepper or pork rinds instead of pita.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for hummus?
It depends on the dish. Guacamole is best for veggie platters and parties; Baba ghanoush is best for mezze and grilled meats; Cauliflower hummus is best for a hummus-like dip.
How many carbs does the swap save?
A serving of hummus (2 tbsp (30 g)) has about 2.5 g of net carbs. Guacamole (¼ cup (60 g)) has about 1.9 g.
Is hummus keto?
Keto-friendly. Made from chickpeas, so keep to a spoonful and dip vegetables.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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