This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.
This roasted Garlic Hummus Recipe is everything store-bought hummus wishes it could be! Each bite is silky smooth, deeply garlicky, and loaded with nutty Parmesan flavor, all at just 50 calories per serving. Made without tahini using simple pantry ingredients, this easy garlic hummus recipe is the snack that actually keeps you on track.
If there is one recipe I come back to again and again, both for my own meal prep and when I am working with 1:1 clients, it’s this traditional garlic hummus. I started making it as a simple, satisfying snack option for women I coach who feel like healthy eating means giving up all the good stuff.
As a nutritionist, one of the first things I talk to clients about is snacking smarter, not less. Hummus is genuinely one of the best snacks out there – chickpeas give you fiber and protein to stay full, olive oil gives you healthy fats, and when you make it at home, you control every ingredient.
What makes this best hummus recipe special is the roasted garlic and the Parmesan. Roasting a full head of garlic mellows the flavor, and the Parmesan adds a salty, nutty depth that makes it taste indulgent even though the calorie count tells a very different story.
And yes, just like in my spicy black bean hummus, there’s no tahini in this recipe. This keeps the calories lower and means you can make this entirely from ingredients you likely already have in your kitchen.
If you love making hummus with unique flavors, try my edamame hummus or this jalapeno hummus recipe, too.
Why You Will Love This Recipe
- Just 50 calories per 2-tablespoon serving: This is the kind of dip you can actually enjoy on a weight loss plan!
- No tahini needed: This recipe is made entirely with pantry staples you likely already have. Skipping the tahini also makes it lighter in calories than traditional hummus recipes.
- Mostly hands-off: Active prep is about 10 minutes, and the rest is just waiting for that garlic to turn golden and buttery.
- Perfect for meal prep: This recipe makes 18 servings and keeps in the fridge for up to 7 days. Make a big batch on Sunday, for easy-to-grab healthy snacks all week long or to add to lunch sandwiches and wraps. The flavor actually gets better as it sits, so it’s a win-win.
- Completely addictive flavor: Made with roasted garlic, nutty Parmesan, bright lemon, and a kick of black pepper. I’ll warn you now: you will eat this by the spoonful. I do, and there’s no shame in that.
Table of Contents
Ingredients
- Chickpeas: One 15 oz can works perfectly, just drain and rinse them well before adding them to the food processor. Canned chickpeas are a great pantry staple that make this recipe quick and easy. I also use canned chickpeas to make my chickpea salad with cucumber and tomatoes.
- Head of Garlic: Roasting a full head of garlic is the step that makes this recipe. Slow roasting transforms sharp, pungent raw garlic into something buttery, sweet, and mellow.
- Parmesan: This is what makes this hummus different from every other garlic hummus out there. Parmesan adds a nutty, salty, umami-rich depth that makes the dip completely addictive. Use freshly grated if you can.
- Extra virgin olive oil: Olive oil does double duty, adding richness and contributing to that silky, creamy texture. Use a good quality extra-virgin olive oil since it’s a primary flavor in this recipe, not just a cooking fat.
- Lemon juice: Fresh is best here. Lemon juice brightens the whole dip and cuts through the richness of the cheese and olive oil, keeping the flavors balanced and fresh-tasting. Bottled works in a pinch, but fresh makes a noticeable difference.
See the recipe card further down the page for the full list of ingredients with quantities.
Variations & Dietary Modifications
- Make it dairy-free: Swap the Parmesan cheese for 2–3 tablespoons of nutritional yeast for a similar nutty, cheesy flavor. You can also use the same amount of dairy-free Parmesan cheese as well.
- Less garlic: Use fewer cloves from the roasted head for a less intense garlic flavor.
- Add tahini: Add in 2 tablespoons of tahini when processing for a traditional hummus recipe and flavor profile.
- Spicy version: Add a pinch of cayenne or red pepper flakes for heat.
- Herb topping: Finish with fresh parsley, rosemary, or a drizzle of chili oil for a beautiful presentation.
How to Make Garlic Hummus
To get started, preheat the oven to 375° F and gather all your ingredients together to make this hummus with garlic.
- Step 1: Prep the garlic. Cut the top of a garlic head off to expose the cloves and place the garlic on a piece of aluminum foil large enough to wrap it. Spray with just a bit of olive oil, and season with some salt and pepper.
- Step 2: Roast. Place the wrapped head of garlic on a baking sheet and bake for 40 minutes in the oven. Remove from the oven and from the aluminum foil. Allow it to cool for 20 minutes.
Roasting tip: The garlic is done when you can easily pierce a clove with a fork, and the top of the cloves are golden and caramelized. Don’t rush this step because it’s what makes the flavor.
- Step 3: Add to processor. Add all the ingredients for the hummus, including the garlic to a food processor or blender.
- Blend. Process the ingredients until the mixture is smooth. Run the food processor longer than you think you need to, at least 2–3 minutes. This whips air into the hummus, giving it a silkier texture. Transfer the hummus to a bowl and serve with your favorite dippers! Store leftovers in the refrigerator.
Garlic Hummus Recipe Tips
- Adjusting the Consistency: If the hummus is too thick, add cold water one tablespoon at a time while the processor is running until you reach your desired consistency.
- Blend Longer for Creamier Hummus: Don’t stop once it looks smooth. Keep blending for more time to make it creamier.
- Use Freshly Grated Parmesan: Pre-grated cheese has anti-caking agents added that can make the texture slightly grainy after blending.
- Taste and Adjust Flavor: After it’s blended, taste, and add more lemon for brightness, more salt for depth, or a pinch more pepper for kick. After refrigerating it, check again as the cold may mute the flavors a bit.
- Refrigerator: Store roasted garlic hummus in an airtight container for up to 5–7 days. Add a thin layer of olive oil on the surface to prevent the top from drying out. You can also freeze it up to 3 months and thaw it overnight in the refrigerator before serving. If it separates or thickens after storing, blend the hummus for a few seconds with a splash of water.
Garlic Hummus Recipe FAQs
Yes, that’s exactly what this recipe does. The result is slightly lighter in flavor but still incredibly creamy. You can add an extra tablespoon of olive oil if you want a richer texture.
Yes! This is a great make-ahead hummus recipe, and the flavor actually improves as it sits. After blending, store it in an airtight container in the refrigerator for up to 7 days.
Yes! Freeze it in an airtight container for up to 3 months. I like to portion it into individual containers so I can grab just what I need for a serving. Thaw it in the fridge and blend with a splash of water if it’s too thick.
Yes! This version is just 49 calories per 2-tablespoon serving. It’s made with chickpeas (a great source of fiber and protein), heart-healthy olive oil, and real roasted garlic. It’s a great snack for weight loss especially when paired with vegetables or spread on a cauliflower tortilla.
Remove the outer shell of the chickpeas for the an ultra smooth texture for hummus. Place the chickpeas in a bowl of water. The shell will fall off and the chickpeas will float to the top of the bowl. Remove the shell from any chickpeas that did not remove the shell, drain and then blend for the best, creamiest texture!
Serving Suggestions
This cheesy hummus is incredibly versatile, and there are so many ways to use it. Make a full batch on Sunday or serve it for BBQs, parties, or game day, along with more low-calorie snack recipes.
- Pair it with sliced carrots, cucumber slices, bell pepper strips, celery, and broccoli florets to keep it light and low-calorie for snacking. It’s also great with some pita or gluten-free crackers.
- Use it as a sandwich or wrap spread. Swap out mayo or other high-calorie condiments and use this hummus instead. It adds flavor, healthy fat, and a little protein all in one swipe.
- For parties of all kinds, add it to an appetizer board alongside my healthy buffalo dip and this chocolate hummus dip for a full dip spread that covers savory and sweet.
More Low-Calorie Snack Recipes
Appetizers
Layered Taco Dip with Greek Yogurt
Seafood
Creamy Hot Shrimp Dip
Gluten Free
Healthy Zucchini Boats
If you tried this Garlic Hummus Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Garlic Hummus Recipe
Ingredients
- 15 oz Chickpeas, canned, water drained
- 1 head Garlic
- 3 tablespoons Extra Virgin Olive Oil, or oil of choice
- ¼ cup Parmesan
- ½ teaspoon Black Pepper
- ¼ teaspoon Cumin
- ⅛ cup Lemon Juice
- ¼ teaspoon Salt
Instructions
- Preheat the oven to 375° F.
- Cut the top of a garlic head off to expose the bulbs. Place the garlic on a piece of aluminum foil large enough to enwrap it. Spray with just a bit of olive oil and salt and pepper.
- Wrap the garlic, place on a baking sheet and bake 40 minutes in the oven.
- Remove the garlic from the oven and remove from the aluminum foil. Allow it to cool 20 minutes.
- To a food processor or blender, add all the ingredients for the hummus including the garlic and process until smooth. Transfer the hummus to a bowl and serve! Store leftovers in the refrigerator.
Video
Notes
- Adjusting the consistency: If the hummus is too thick, add cold water one tablespoon at a time while the processor is running until you reach your desired consistency.
- For a velvety, ultra-smooth texture hummus: Remove the shell of the chickpeas. Place the chickpeas in a bowl of water. The outer shell will fall off and the chickpeas will float to the top of the bowl. Remove the shell from any chickpeas that did not fall off, drain then blend!
- Blend longer for creamier hummus: Don’t stop once it looks smooth. Keep blending for another minute or two to whip air into the hummus and make it incredibly silky.
- Use freshly grated Parmesan: Pre-grated cheese has anti-caking agents that can make the texture slightly grainy after blending. Freshly grated melts right in for a smoother result.
- Taste and adjust flavor: After blending, taste and add more lemon for brightness, more salt for depth, or a pinch more pepper for kick. Taste again after chilling as the flavors may be muted. A small adjustment before serving makes a big difference.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Made this for lunch on a wrap today. It was so delicious and easy!
The flavor profile on this hummus is right up my alley, but I have a question.
According to the recipe I’ll be roasting an entire head of garlic, but only using 6 of the cloves in the recipe, is that correct?
Thanks for the recipe! 🙂
That’s right! You can always use all of it if you love garlic.
Looks perfect! Creamy, smooth hummus is THE BEST!
And yay for the elliptical! Sometimes it’s just nice to get on that thing and zone out while you sweat! In fact, I just did that this morning with Us Weekly magazine and the elliptical. 🙂
It’s certainly good for when you need to do something mindless!
What a great idea! I always have hummus but never this jazzed up version! Thanks for sharing! 😀
You will love!
YAYAYAY for elliptical! I am so happy for you! That is a huge freaking deal for you, and I have all my fingers and toes crossed that it goes well. And yes, this looks delicious. You had me at garlic.
Thanks I’m being super careful. It scares me because I don’t always feel pain until something’s really wrong. I’m hoping I waited long enough though.
you had me at garlic parmesan, can you really go wrong? Looks insane and I’d like some now!
You would devour it. I did! Hehe!