Is Hummus Gluten-Free?

A creamy, flavorful dip made from chickpeas, hummus is a versatile and nutritious favorite for many snackers. Whether you enjoy it as a spread, a dip for fresh veggies, or a topping for gluten-free crackers, hummus can be a delicious addition to your gluten-free lifestyle. But is hummus safe for those avoiding gluten?

The good news is that traditional hummus is gluten-free! However, as with many foods, there are some important considerations to keep in mind. From understanding the ingredients to being mindful of cross-contamination, this article will guide you through enjoying hummus safely on a gluten-free diet. Plus, we’ll share some creative recipes to inspire your next hummus creation.

What is Hummus?

Hummus is a creamy Middle Eastern dip traditionally made from a handful of simple, wholesome ingredients:

• Chickpeas (garbanzo beans): The star of the show, chickpeas are packed with protein, fiber, and essential nutrients.
• Tahini: A paste made from ground sesame seeds that adds richness and depth to hummus.
• Lemon juice: Provides a tangy brightness that balances the creaminess.
• Garlic and olive oil: Common additions that enhance flavor and texture.

In recent years, hummus has become a global sensation, with countless variations incorporating creative ingredients like roasted red peppers, sun-dried tomatoes, avocado, or even chocolate for a sweet twist.

Does Hummus Contain Gluten? 

The short answer: No, traditional hummus does not contain gluten.

Classic recipes use naturally gluten-free ingredients, making hummus a safe and delicious option for most people avoiding gluten. However, as with any prepared food, there are a few potential concerns to watch out for:

1. Flavored Hummus Varieties

Store-bought hummus often comes in a wide range of flavors. While many are gluten-free, some may include gluten-containing ingredients like soy sauce, malt vinegar, or wheat-based thickeners.

Tip: Always check the ingredients label carefully, especially for less traditional varieties or brands you’re unfamiliar with.

2. Cross-Contamination Risks

Even if a hummus product is made with gluten-free ingredients, cross-contamination can occur during processing if the manufacturer uses shared equipment for products that contain gluten.

What to do: Look for products labeled as “Certified Gluten-Free.” These are tested to ensure they meet strict gluten-free standards, providing extra peace of mind for those with celiac disease or gluten sensitivities.

3. Homemade Hummus

Making hummus at home is a great way to ensure it’s gluten-free. Plus, it allows you to experiment with flavors and adjust the ingredients to suit your taste. (More on that later!)

Simple Tips for Enjoying Gluten-Free Hummus 

In many cases, the best way to protect yourself from accidental gluten ingestion is to cook for yourself. Fortunately, hummus is easy to prepare with just a few simple ingredients. Here’s a basic recipe for classic hummus: 

Ingredients: 

• 1 (15-ounce) can chickpeas, drained
• ¼ cup tahini
• ¼ cup fresh lemon juice
• 2 tablespoons olive oil
• 1 clove minced garlic
• ½ teaspoon ground cumin
• Salt to taste
• Cold water, as needed

Instructions: 

1. Combine the tahini and lemon juice in a food processor and blend until smooth and creamy.
2. Add the olive oil, garlic, cumin, and salt then blend for 60 seconds more, scraping down the sides of the bowl halfway through.
3. Pour half the drained chickpeas in and process for 60 seconds.
4. Scrape the sides and bottom of the bowl then add the remaining chickpeas.
5. Process until the hummus is thick and smooth, about 1-2 minutes, adding up to 3 tablespoons of cold water to thin it to the desired consistency.
6. Adjust the seasoning to taste and serve immediately or store in an airtight container in the fridge for up to 7 days.

Hummus makes a delicious dip to enjoy with sliced veggies or gluten-free crackers, but it’s much more versatile than that as well. Try spreading a little hummus on gluten-free bread or wraps when making a sandwich, or use it as a mix-in for salads. Hummus can be used as a garnish for side dishes, grain bowls, or entrees. You can also make it into a creamy sauce by blending it with water or olive oil.

3 Gluten-Free Recipes Featuring Hummus

Whether you’re preparing homemade hummus using the recipe above or working with a store-bought product, the following recipes are quick and easy to follow. Don’t be afraid to get creative by combining one of the recipes below with your favorite flavored hummus.

1. Hummus Chicken Salad Sandwiches

Servings: 4

Ingredients: 

• 2 cups cooked chicken breast, cooled
• ¾ cup plain hummus
• 2 stalks celery, diced 
• ½ cup diced red onion
• ½ cup diced red bell pepper
• 1 clove minced garlic
• Salt and pepper
• 8 slices Schär Artisan Baker Multigrain Bread
• Fresh lettuce
• Sliced tomatoes 

Instructions: 

1. Shred or finely chop the chicken and place it in a large bowl.
2. Add the hummus, celery, red onion, bell pepper, parsley, and garlic. 
3. Toss well to combine then season with salt and pepper to taste.
4. Cover and chill the mixture until ready to serve.
5. Serve the chicken salad between slices of gluten-free bread with fresh lettuce and tomato, if desired.

2. Vegetarian Hummus Quinoa Bowls

Servings: 4

Ingredients: 

• 2/3 cup dry quinoa
• 1 cup plus 2 tablespoons water
• 1 seedless cucumber
• 2 cups cherry tomatoes
• 1 small red onion
• ½ small bunch fresh parsley
• ½ small bunch fresh cilantro
• 2 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon fresh lemon juice
• Salt and pepper
• 1 cup plain hummus
• ¼ cup plain Greek yogurt

Instructions: 

1. Combine the quinoa and water in a medium saucepan.
2. Bring the mixture to a boil then reduce to a simmer and cook, covered, for 15 minutes.
3. Remove from heat and let rest, covered, for another 10 minutes before fluffing with a fork.
4. Let the quinoa cool a little while you prepare your toppings.
5. Chop the cucumber, tomatoes, and red onion into bite-sized pieces and coarsely chop the fresh herbs. Add them all to a medium bowl. 
6. Toss the herbs and veggies together with the olive oil, red wine vinegar, and lemon juice. Season with salt and pepper to taste.
7. In a small bowl, stir together the hummus and Greek yogurt.
8. Divide the cooked quinoa among four bowls and top with herb-and-veggie mixture. 
9. Top each bowl with a dollop of the hummus mixture to serve.

3. Creamy Hummus Pasta

Servings: 6

Ingredients: 

• 1 box Schär Gluten-Free Spaghetti
• 2 tablespoons olive oil
• 1 medium yellow onion, sliced thin
• 3 cloves minced garlic
• 1 cup fresh baby spinach
• 1 cup plain hummus
• Juice and zest from 1 lemon
• Salt to taste

Instructions: 

1. Bring a large pot of salted water to boil.
2. Add the gluten-free spaghetti and cook until al dente according to the package instructions. 
3. Scoop out 1 cup of the cooking water then drain the pasta and return it to the pot to keep warm. 
4. Heat the olive oil in a large skillet over medium heat.
5. Add the onions and sauté for 5-7 minutes until they start to soften.
6. Stir in the garlic and cook for 30-60 seconds until fragrant.
7. Toss in the spinach and cook until slightly wilted, about 60-90 seconds. 
8. Add the hummus, lemon juice, lemon zest and about ½ cup of the reserved cooking water.
9. Stir until it forms a creamy sauce, adding more water if needed to thin it to the desired consistency. 
10. Toss in the cooked pasta until well coated and season with salt to taste. 

If you’re looking for a simple snack or something to share, serve up your favorite hummus flavors with assorted veggies and other gluten-free dippers. Add some fresh herbs or a sprinkle of seasoning to up the ante on flavor.

For more delicious gluten-free recipes, head over to the Schär blog.