High Protein Hummus Recipe

High protein hummus is creamy, garlicky, and bursting with rich, nutty flavor from the tahini. It’s got that dreamy texture you want in a good dip but with the kind of protein that’ll keep you going. Between the chickpeas and cottage cheese, it’s hearty enough to stand in for lunch but still perfect for all-day snacking.

A bowl of high protein hummus topped with whole chickpeas, paprika, and olive oil, surrounded by slices of bread and potato chips.

12 grams of protein per serving

The protein in this hummus doesn’t just come from the usual chickpeas. A full cup of cottage cheese takes it up a notch, sneaking in extra grams without messing with the flavor. It blends right in and gives the whole thing this smooth, creamy boost that makes every bite satisfyingly velvety. I’ve made this so many times it’s basically a reflex now, and I still get excited every time I pull out the food processor.

Contents hide

1 Why you will love this recipe

2 Key ingredients and substitutions

3 How to make high protein hummus

4 Recipe notes and tips

5 Storage instructions

6 Variations

7 What to serve with high protein hummus

8 Frequently asked questions

9 More protein-packed dips & spreads you’ll love

10 High Protein Hummus Recipe

Why you will love this recipe

Protein-packed: Cottage cheese and chickpeas bring serious grams to the table.
Ultra creamy: The texture is smooth, fluffy, and perfect for dipping.
Fast prep: Everything goes into the food processor. That’s it.
Versatile: Works as a dip, spread, or bowl topper.
Meal prep win: Stays fresh and ready in the fridge for days.
Customizable: Add herbs, spices, or toppings to make it your own.

Key ingredients and substitutions

Six bowls on a wood surface containing labeled chickpeas, lemon juice, cottage cheese, tahini, aquafaba or water, and cumin with garlic.

Chickpeas: You can use canned (drained) or cooked-from-dry garbanzo beans. I like to use this instant pot chickpea recipe for dry beans.
Cottage cheese: Use full-fat or low-fat, both blend well. Greek yogurt can work in a pinch, but the texture will be thinner and there will be less protein.
Tahini: Brings that nutty, slightly bitter depth. Make sure to stir it well. If you’re out, try sunflower seed butter or ground sesame seeds.
Garlic: Just one small clove goes a long way. You can roast it first for a milder flavor.
Cumin: Gives it that unmistakable spiced edge without any heat. No cumin? Try smoked paprika or coriander.
Lemon juice: Brightens everything. Use fresh for best taste, and adjust to your liking.
Salt: Start small and season to taste after blending. Sea salt or kosher salt both work.
Cold water or aquafaba: Helps loosen the texture if it’s too thick. Add a little at a time until it’s just right. Aquafaba is just the juice that chickpeas cook in.
Extra virgin olive oil: A drizzle on top adds richness and that classic Mediterranean finish.
Spices for garnish: Paprika, za’atar, or sumac all work beautifully for a finishing sprinkle.

How to make high protein hummus

Build the base: Add cottage cheese, tahini, garlic, and cumin to a food processor and blend for a minute or two until smooth.
Brighten it up: Drizzle in the lemon juice and blend for 30 more seconds.

A food processor bowl containing cottage cheese, tahini, cumin powder, and garlic is ready to be blended.

Lemon juice is being poured from a white bowl into the chute of a food processor on a kitchen counter.

Chickpeas go in: Toss them in and blend for a full 5 minutes so it gets nice and smooth.
Adjust the texture: If it’s too thick, add cold water or aquafaba (i.e. leftover chickpea juice from a can or from cooking dry beans) one tablespoon at a time.

Chickpeas in a food processor bowl with some residual mixture underneath and on the sides.

A close-up of a spoon holding a small amount of aquafaba being drizzled into a food processor.

Taste and season: Add salt to taste and blend again if needed.
Time to serve: Scoop it into a bowl and smooth out the top with the back of a spoon.
Garnish and finish: Drizzle with olive oil and sprinkle with paprika, sumac, or za’atar.
Enjoy it your way: Dip with veggies, spread it on toast, or tuck it into sandwiches.

A bowl of high protein hummus topped with whole chickpeas, olive oil, and paprika, surrounded by slices of toasted bread and yellow chips.

Recipe notes and tips

Blend it long enough: Don’t rush the blending time. Letting it run for at least 5 minutes makes a big difference in texture.
Use cold ingredients: Cottage cheese straight from the fridge helps everything stay cool while blending.
Aquafaba trick: The liquid from the chickpea can is gold for thinning without losing flavor.
Season at the end: Salt can get lost early on, so wait until the end to adjust.
Swoop tip: When serving, use the back of a spoon to create swoops for catching olive oil and garnishes.
Make-ahead: The flavors deepen after a day in the fridge. It just gets better.

Storage instructions

Fridge life: Store in an airtight container in the refrigerator for up to 5 days.
Stir before serving: It may firm up a bit in the fridge, so give it a quick stir before digging in.
Freeze: I tend to make a big batch and freeze half for later. It thaws really well in the fridge overnight, or using the defrost setting on a microwave. Thin it out with a little water if needed.
Meal prep tip: Portion into small containers for easy grab-and-go snacks or lunchbox extras.

Variations

Spicy hummus: Add a pinch of cayenne or a spoonful of harissa for a kick.
Roasted red pepper: Blend in a few jarred or freshly roasted red peppers for a smoky-sweet twist.
Herby version: Toss in fresh basil, parsley, or cilantro for a bright, green flavor.
Smoky paprika: Amp up the paprika and add a dash of liquid smoke for a BBQ-inspired spin.
Mediterranean flair: Stir in chopped Kalamata olives and top with crumbled feta before serving.
Extra lemony: Add zest or a squeeze more juice if you love a bright citrus punch.
Seedy topping: Sprinkle with hemp seeds, toasted sesame, sunflower, everything bagel seasoning, or pumpkin seeds for a nutty crunch.
Protein boost: Mix in a bit of unflavored protein powder for an even bigger hit per serving.

What to serve with high protein hummus

Veggies: Crisp cucumber, sweet bell peppers, cherry tomatoes, and carrot sticks are all perfect for dipping.
Crackers and chips: Try it with pita chips, seed crackers, or rice cakes for a satisfying crunch.
Breads: Warm pita, toasted sourdough, or flatbread make great scooping tools or sandwich bases.
Chicken dippers: Dunk it with my Oven Baked Chicken Drumsticks, grab a few Air Fryer Chicken Legs, or pair it with some Air Fryer Chicken Tenders.
Bowls and wraps: Dollop or swirl it into a Chicken Bacon Ranch Bowl or Chicken Taco Bowl, or spread it inside an Egg White Wrap.

Frequently asked questions

Is hummus actually a good protein source?

Regular hummus contains some protein, but not loads. This version bumps it way up so you’re actually getting something that fills you up.

Will hummus make me bloated or mess with digestion?

It can if you go a little wild with it. Chickpeas and tahini are both fiber-heavy, so start with a small scoop and see how your body feels.

Does this still taste like hummus, even with cottage cheese in it?

Yes. It’s still hummus. You won’t taste the cottage cheese at all, it just makes it extra smooth while giving it more staying power.

Can I eat this every day?

If you’re pairing it with different meals and not eating the entire bowl in one go, yes. It’s made with real food and good fats, and it keeps really well, so I totally understand if you’re tempted to make this your daily go-to.

Close-up of high protein hummus topped with whole chickpeas, olive oil, and a sprinkle of paprika.

More protein-packed dips & spreads you’ll love

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