As a dietitian, I always keep hummus in my fridge. Why it’s the ultimate snack.

Hummus has secured a spot in many people’s snack rotations for good reason. This creamy, flavorful dip that originates from the Middle East brings together an unbeatable combination of taste, nutrition and versatility. Whether you’re dipping veggies into it, spreading it on toast or using a dollop of it as a salad topper, hummus checks a lot of boxes. But is it really the ultimate snack? From a dietitian’s perspective, it just might be.

The nutritional benefits of hummus

One of the best things about hummus is how simple and wholesome its ingredients are. Traditionally made from chickpeas (also known as garbanzo beans), tahini (sesame seed paste), olive oil, lemon juice, garlic and seasoning, hummus packs both a flavorful and nutritional punch. Here’s a breakdown of why this humble OG dip is so good for you:

Chickpeas, the main ingredient in hummus, are a fantastic plant-based source of protein. Protein is essential not only for building and repairing tissues but also for keeping you feeling full and satisfied. This makes hummus a great option for curbing hunger between meals. While not as protein-heavy as some animal-based snacks, hummus still delivers a solid 2-3 grams of protein per tablespoon, making it an excellent choice for a quick energy boost.

The healthy fats in hummus mainly come from tahini and olive oil. These unsaturated fats are known to support cardiovascular health by improving cholesterol levels and reducing inflammation. Plus, healthy fats may help keep your brain sharp and your skin glowing.

Most Americans are not eating nearly enough fiber every day, resulting in what scientists call the “fiber gap.” Chickpeas are a natural source of fiber, so consuming them can help people meet their needs. Yes, even if they are pulverized into a chickpea-based spread. Fiber also helps promote gut health, regulate blood sugar and keep you feeling full for longer.

Hummus is a natural source of several important nutrients, including folate, iron, phosphorus and B vitamins that play critical roles in energy production, red blood cell health and bone strength. The sesame seeds in tahini also provide calcium, which supports strong bones and teeth.

Healthy eating that doesn’t break the bank

Another reason hummus stands out as a snacking hero is its accessibility and affordability. You can make it at home with just a handful of pantry staples, or you can pick up a tub at almost any grocery store (just make sure your choice is made with quality ingredients!).

Hummus proves that healthy eating doesn’t have to break the bank. With its minimalistic ingredient list, it’s a budget-friendly option that fits easily into most grocery trips. Plus, it’s adaptable to what you already have on hand; you can customize it with herbs, spices or roasted vegetables for added flavor without spending extra. Even store-bought versions come in a wide range of price points, making it an accessible choice for nearly everyone. Whether you’re whipping it up in your kitchen or grabbing a tub at the store, hummus can be a cost-effective way to enjoy a nutritious and satisfying snack.

6 tasty ways to enjoy hummus

There is nothing wrong with the classic dip-your-pita-in-hummus nosh. Or if you are a veggie lover, you can’t go wrong using carrot sticks or cucumber slices as a vessel for this pulse-packed dip. But if you want to take your hummus game to the next level, here are a few ideas:

Spread it on toast

Move over, avocado. Hummus makes an excellent spread for toast, especially when topped with sliced cucumbers, cherry tomatoes or even smoked salmon. It’s a filling and satisfying way to start your day.

Use it as a salad dressing

Thinning out hummus with a bit of water, lemon juice or olive oil turns it into a creamy, nutrient-packed salad dressing. It works especially well with hearty salads featuring grains or roasted veggies.

Spread it on wraps and sandwiches

Skip the mayo and add a layer of hummus to your wraps and sandwiches. It pairs well with grilled chicken, roasted vegetables and falafel. The creaminess adds flavor and moisture without the need for less healthy condiments.

Pair it with unconventional dippers

Sure, carrots, celery and pita chips are classic companions, but why not try dipping apple slices, sweet potato fries or roasted cauliflower into hummus? These tasty combinations just might surprise you.

Use it as a marinade or sauce

Hummus can double as a marinade for chicken or tofu. You can also dollop it into grain bowls or pasta dishes for added texture and flavor.

Elevate your snack board

Hummus makes an excellent centerpiece for a snack or charcuterie board. Surround it with pita chips, olives, crunchy vegetables and even pickles for a spread that looks as good as it tastes.

Pay attention to portion sizes

While hummus is an incredible snack, it’s worth noting that portion size matters. Eating an entire tub in one sitting (we’ve all been there!) can lead to excess calorie intake, especially if your dippers are heavy on refined carbs like white pita bread. For the best nutritional benefits, try pairing hummus with fiber-rich veggies or whole-grain crackers. Also, store-bought hummus can sometimes contain extra sodium or preservatives, so be sure to check the label if you’re buying premade versions.

Is hummus the ultimate snack?

From its rich nutritional profile to its versatility in the kitchen, hummus certainly makes a strong case for itself as the ultimate snack. It’s affordable, easy to prepare and packed with nutrients that support your health. Whether you’re dipping, spreading or dolloping, hummus can fit into your meals in countless delicious ways. If you’re not already reaching for it regularly, now’s the time to start letting hummus shine as your go-to snack.