Protein Hummus: Every Swap Ranked by Protein Density

Classic hummus gets most of its calories from tahini and olive oil, not from the chickpeas, which is why it ranks low on Protein Density despite being a bean dip. These versions change what the dip is built on, one swap at a time, and rank the results per bowl. Everything is our own formulation, with macros computed from USDA ingredient data and the label panels of products we track.

How these were made: formulated by ProteinBenchmark; macros are computed from USDA ingredient data and, for products we track, their label panels. The recipes have not been kitchen-tested, and the images are AI-generated illustrations, not photos of the finished dishes.

A bowl of hummus with a swirl of olive oil, surrounded by vegetables and pita
AI-generated illustration

The ranking

Per serving, sorted by Protein Density (% of calories from protein). Platinum 40%+ · Gold 25–39% · Silver 15–24% · Avoid under 15%. Every figure is an estimate (est.), for the bowl portion described on each recipe, without pita or vegetables. Where the sources for a product panel disagree, each recipe card that uses it states the figure used and the disagreement.

# Recipe Protein Calories Density g / 100 cal Tier
1 Step 6: Whey Boost on the Yogurt Version
1/4 of the batch (about 204 g), a generous snack-bowl portion
 31.4g 437 28.8%est. 7.2g Gold
2 Step 1: Greek Yogurt for the Oil
1/4 of the batch (about 189 g), a generous snack-bowl portion
 18.9g 377 20.1%est. 5g Silver
3 Silken Tofu for the Oil
1/4 of the batch (about 196 g), a generous snack-bowl portion
 17.9g 385 18.5%est. 4.6g Silver
4 Edamame in Place of the Chickpeas
1/4 of the batch (about 171 g), a generous snack-bowl portion
 17.5g 444 15.7%est. 3.9g Silver
5 Cottage Cheese Swap for Part of the Chickpeas
1/4 of the batch (about 180 g), a generous snack-bowl portion
 18.3g 471 15.5%est. 3.9g Silver
6 White Beans in Place of the Chickpeas
1/4 of the batch (about 171 g), a generous snack-bowl portion
 15.3g 462 13.2%est. 3.3g Avoid
7 Classic Chickpea and Tahini Hummus (baseline)
1/4 of the batch (about 171 g), a generous snack-bowl portion
 14.4g 487 11.8%est. 3g Avoid

The swap ladder

Each rung changes one thing from the build it follows. Deltas are per serving against that build.

Step Swap Protein Calories Density
0 Classic Chickpea and Tahini Hummus (baseline) 14.4g 487 11.8%
1 Step 1: Greek Yogurt for the Oil
60 g olive oil and 40 g ice water to 170 g Fage Total 0% plain Greek yogurt (Yogurt replaces the oil and the ice water)
 18.9g +4.5g 377 -110 20.1% +8.3%
2 Cottage Cheese Swap for Part of the Chickpeas
150 g cooked chickpeas and 40 g ice water to 226 g Good Culture 2% low-fat cottage cheese, blended smooth (Swapped from the classic, not stacked on step 1)
 18.3g +3.9g 471 -16 15.5% +3.7%
3 Silken Tofu for the Oil
60 g olive oil and 40 g ice water to 200 g silken tofu (MORI-NU firm, USDA 172461) (Same spot as the yogurt swap, but a plant-only option)
 17.9g +3.5g 385 -102 18.5% +6.7%
4 Edamame in Place of the Chickpeas
400 g cooked chickpeas to 400 g shelled edamame, cooked (USDA 168411, frozen, prepared) (All-plant swap)
 17.5g +3.1g 444 -43 15.7% +3.9%
5 White Beans in Place of the Chickpeas
400 g cooked chickpeas to 400 g cooked white beans (USDA 175203) (White beans replace the chickpeas)
 15.3g +0.9g 462 -25 13.2% +1.4%
6 Step 6: Whey Boost on the Yogurt Version
nothing (added) to 60 g Naked Whey unflavored (two 30 g servings; powders.json naked-whey)
 31.4g +12.5g 437 +60 28.8% +8.7%

The recipes

Thick, matte pale dip in a bowl with a dense, spreadable look and a spoon standing in it
AI-generated illustration

#1 Step 6: Whey Boost on the Yogurt Version

Gold

Stacks on step 1: 60 g of unflavored whey (two 30 g servings) stirred into the yogurt hummus.

Per serving: 31.4g protein · 437 kcal · 28.8% (est.)

1/4 of the batch (about 204 g), a generous snack-bowl portion · Prep 15 min · Cook 0 min

Ingredients (whole batch)

  • Chickpeas, cooked, drained (canned no-salt or home-cooked): 400 g
  • Tahini: 120 g
  • Garlic: 20 g
  • Lemon juice, fresh: 40 g
  • Ground cumin: 2 g
  • Fine salt: 3 g
  • Fage Total 0% plain Greek yogurt (1 label serving of 170 g): 170 g
  • Naked Whey unflavored whey protein (2 label servings of 30 g): 60 g
Products used (label panel values)
  • Fage Total 0% Plain Greek Yogurt — retailer label copies (stopandshop.com, hannaford.com), seen 2026-10-24 Retailer copies for the 16 oz tub agree on 90 kcal and 18 g protein per 3/4 cup (170 g); the manufacturer page was not loaded, so this stays at retailer level.
  • Naked Nutrition Naked Whey — manufacturer page (nakednutrition.com), seen 2026-10-24

Method

  1. Drain and rinse the chickpeas and pat dry. Process them with the garlic, lemon juice, cumin, salt and tahini for about 1 minute.
  2. Add the yogurt and process 2 minutes until smooth.
  3. Sprinkle the whey over the surface and pulse in short bursts, 10 to 15 seconds in total, until no dry powder remains.
  4. If it is too thick, thin with a tablespoon of cold water at a time. Chill 30 minutes, then divide into 4 bowls.
Bowl of ivory, slightly thicker hummus with a spoon swirl and a dusting of paprika
AI-generated illustration

#2 Step 1: Greek Yogurt for the Oil

Silver

Only the fat source changes: one tub of nonfat Greek yogurt replaces the olive oil and the ice water. Everything else stays the same as the classic.

Per serving: 18.9g protein · 377 kcal · 20.1% (est.) · 37.6g carbs · 18.9g fat

1/4 of the batch (about 189 g), a generous snack-bowl portion · Prep 15 min · Cook 0 min

Ingredients (whole batch)

  • Chickpeas, cooked, drained (canned no-salt or home-cooked): 400 g
  • Tahini: 120 g
  • Garlic: 20 g
  • Lemon juice, fresh: 40 g
  • Ground cumin: 2 g
  • Fine salt: 3 g
  • Fage Total 0% plain Greek yogurt (1 label serving of 170 g): 170 g
Products used (label panel values)
  • Fage Total 0% Plain Greek Yogurt — retailer label copies (stopandshop.com, hannaford.com), seen 2026-10-24 Retailer copies for the 16 oz tub agree on 90 kcal and 18 g protein per 3/4 cup (170 g); the manufacturer page was not loaded, so this stays at retailer level.

Method

  1. Drain and rinse the chickpeas, then pat dry. Place them in a food processor with the garlic, lemon juice, cumin and salt.
  2. Add the tahini and process for about 1 minute until thick, scraping the sides once.
  3. Add the yogurt and run 2 to 3 minutes more until the dip is smooth. This version adds no water.
  4. Taste for salt and lemon, then chill 20 minutes. Divide into 4 bowls.
Soft cream-colored hummus in a bowl with a smooth, whipped look and a sprinkle of sesame seeds
AI-generated illustration

#3 Silken Tofu for the Oil

Silver

A branch off the classic: a block of silken tofu replaces the olive oil and ice water, giving a creamy texture with no added fat.

Per serving: 17.9g protein · 385 kcal · 18.5% (est.) · 37.5g carbs · 20.2g fat

1/4 of the batch (about 196 g), a generous snack-bowl portion · Prep 20 min · Cook 0 min

Ingredients (whole batch)

  • Chickpeas, cooked, drained (canned no-salt or home-cooked): 400 g
  • Tahini: 120 g
  • Garlic: 20 g
  • Lemon juice, fresh: 40 g
  • Ground cumin: 2 g
  • Fine salt: 3 g
  • Silken tofu, firm: 200 g

Method

  1. Drain the tofu and pat it dry with a clean towel. Drain and rinse the chickpeas.
  2. Process the chickpeas with the garlic, lemon juice, cumin, salt and tahini for about 1 minute.
  3. Add the tofu and process 2 to 3 minutes, scraping once, until the dip looks smooth and light.
  4. Taste, add more lemon or salt if it seems flat, and divide into 4 bowls.
Pale green hummus in a bowl with a slightly coarser texture and a drizzle of olive oil
AI-generated illustration

#4 Edamame in Place of the Chickpeas

Silver

A branch off the classic: shelled edamame replaces every chickpea. Tahini, oil and the rest are unchanged.

Per serving: 17.5g protein · 444 kcal · 15.7% (est.) · 17.8g carbs · 36.5g fat

1/4 of the batch (about 171 g), a generous snack-bowl portion · Prep 20 min · Cook 0 min

Ingredients (whole batch)

  • Shelled edamame, cooked: 400 g
  • Tahini: 120 g
  • Olive oil: 60 g
  • Garlic: 20 g
  • Lemon juice, fresh: 40 g
  • Ground cumin: 2 g
  • Fine salt: 3 g
  • Ice-cold water: 40 g

Method

  1. Use the shelled edamame cooked and cooled, drained well and patted dry.
  2. Process the edamame with the garlic, lemon juice, cumin and salt for about 1 minute; the mix will look coarse and crumbly.
  3. Add the tahini and process another minute, then stream in the oil and ice water and run 3 minutes until as smooth as you can get it.
  4. Taste, adjust the lemon, and divide into 4 bowls.
Creamy off-white dip in a bowl, smoother and lighter than regular hummus, with chopped parsley on top
AI-generated illustration

#5 Cottage Cheese Swap for Part of the Chickpeas

Silver

A branch off the classic: blended cottage cheese takes the place of some of the chickpeas, keeping the tahini and oil.

Per serving: 18.3g protein · 471 kcal · 15.5% (est.) · 28.1g carbs · 33.9g fat

1/4 of the batch (about 180 g), a generous snack-bowl portion · Prep 15 min · Cook 0 min

Ingredients (whole batch)

  • Chickpeas, cooked, drained (canned no-salt or home-cooked): 250 g
  • Tahini: 120 g
  • Olive oil: 60 g
  • Garlic: 20 g
  • Lemon juice, fresh: 40 g
  • Ground cumin: 2 g
  • Fine salt: 3 g
  • Good Culture 2% low-fat cottage cheese, blended smooth (2.1 label servings of 110 g): 226 g
Products used (label panel values)
  • Good Culture 2% Low-Fat Cottage Cheese — manufacturer page (goodculture.com, shoprite.com), seen 2026-10-28 Manufacturer page confirms the 110 g serving (1/2 cup), 90 kcal, 14 g protein and 2 g fat; retailer copies still disagree on calories (80 to 100 kcal), which is noted here rather than used. Good Culture also sells a non-organic Simply 2% line.

Method

  1. Drain and rinse the chickpeas, pat dry. Blend the cottage cheese on its own in a food processor for 2 minutes until no curds are visible.
  2. Add the chickpeas, garlic, lemon juice, cumin, salt and tahini. Process 1 to 2 minutes until thick.
  3. With the motor running, stream in the olive oil. Scrape down and process another 2 minutes until fully smooth.
  4. Taste, adjust the salt (cottage cheese already brings some), and divide into 4 bowls.
Smooth, very pale hummus in a bowl with a spoon trail across the top
AI-generated illustration

#6 White Beans in Place of the Chickpeas

Avoid

A branch off the classic: cooked white beans replace every chickpea. Same tahini and oil as the classic.

Per serving: 15.3g protein · 462 kcal · 13.2% (est.) · 34g carbs · 31.6g fat

1/4 of the batch (about 171 g), a generous snack-bowl portion · Prep 15 min · Cook 0 min

Ingredients (whole batch)

  • White beans (cannellini), cooked, drained: 400 g
  • Tahini: 120 g
  • Olive oil: 60 g
  • Garlic: 20 g
  • Lemon juice, fresh: 40 g
  • Ground cumin: 2 g
  • Fine salt: 3 g
  • Ice-cold water: 40 g

Method

  1. Drain and rinse the beans well and shake off the water.
  2. Put the beans, garlic, lemon juice, cumin and salt in a food processor and run for 1 minute.
  3. Add the tahini, then stream in the oil and ice water with the motor on. Process 2 to 3 minutes until very smooth.
  4. Taste and add extra lemon if you like. Divide into 4 bowls.
Shallow bowl of pale, smooth hummus with a swirl in the center and a glossy puddle of olive oil
AI-generated illustration

#7 Classic Chickpea and Tahini Hummus (baseline)

Avoid

The traditional dip: chickpeas, tahini and olive oil. This is the baseline every swap is measured against; its numbers closely match the Mediterranean baseline row on the cuisine guide (same tier and density).

Per serving: 14.4g protein · 487 kcal · 11.8% (est.) · 36.3g carbs · 33.9g fat

1/4 of the batch (about 171 g), a generous snack-bowl portion · Prep 15 min · Cook 0 min

Ingredients (whole batch)

  • Chickpeas, cooked, drained (canned no-salt or home-cooked): 400 g
  • Tahini: 120 g
  • Olive oil: 60 g
  • Garlic: 20 g
  • Lemon juice, fresh: 40 g
  • Ground cumin: 2 g
  • Fine salt: 3 g
  • Ice-cold water: 40 g

Method

  1. Drain the chickpeas and rinse them well. Pat dry and tip into a food processor with the garlic, lemon juice, cumin and salt.
  2. Add the tahini and run the processor for about 1 minute, scraping down the bowl once, until the mix looks thick and pasty.
  3. With the motor running, pour in the olive oil and then the ice-cold water a spoonful at a time. Keep going 2 to 3 minutes until pale and completely smooth.
  4. Taste and adjust salt and lemon. Divide into 4 bowls and finish each with a thread of oil.

Protein Hummus FAQ

Which protein hummus recipe has the most protein?

Step 6: Whey Boost on the Yogurt Version has the most protein among 6 of the 7 protein hummus recipes ranked here (excluding the baseline, Classic Chickpea and Tahini Hummus; it is shown for comparison): 31.4g per serving (437 kcal, 28.8% Protein Density, Gold tier). The baseline, Classic Chickpea and Tahini Hummus, has 14.4g per serving at 11.8% (Avoid tier).

How much protein is in a serving of protein hummus?

Across the 6 rebuilt recipes (excluding the baseline, Classic Chickpea and Tahini Hummus), a serving has 15.3g to 31.4g of protein. The baseline (Classic Chickpea and Tahini Hummus) has 14.4g per serving. Serving sizes are defined on each recipe card and differ between recipes, and all figures are estimates computed from USDA ingredient data.

Can I make protein hummus without protein powder?

Yes. Step 1: Greek Yogurt for the Oil uses no powder and reaches 18.9g protein per serving (20.1% Protein Density, Silver tier). 5 of the 6 rebuilt recipes use no protein powder.

How do protein hummus recipes with protein powder compare with powder-free ones?

The highest-density recipe with protein powder is Step 6: Whey Boost on the Yogurt Version at 28.8% (Gold tier); the highest-density powder-free recipe is Step 1: Greek Yogurt for the Oil at 20.1% (Silver tier). The recipes differ in other ingredients as well, so the gap is not attributable to the powder alone.

Which swap adds the most protein to protein hummus?

Among the main-ladder steps (alternatives to a step and serving ideas are not compared), Step 6: Whey Boost on the Yogurt Version adds the most protein in a single step: +12.5g per serving (18.9g to 31.4g), +60 kcal, taking density from 20.1% to 28.8%.

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Estimate — honest disclosure: Estimate. Macros are computed from USDA SR-Legacy ingredient data (and, for protein powders, the manufacturer nutrition panel) for the ingredient weights shown, divided by the stated number of servings. Brands, ingredient substitutions and cooking losses change real-world numbers. These are our own formulations and have not been kitchen-tested. Ingredient FDC IDs are recorded for every USDA-sourced ingredient; protein powders use the manufacturer nutrition panel. Servings are as stated on each recipe, and syrup, butter on top and other toppings are not counted. See methodology for the scoring formula and sources.
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