Updated with New WW Points (2022) on 12/19/23
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Do you have 10 minutes and want to cross one snack off your grocery list? You have to try this better than store bought Healthy Fat Free Hummus Recipe that is made without oil or tahini. It can be made in 10 minutes flat and is absolutely fantastic.
And this Healthy Fat Free Hummus can be eaten in a variety of ways. But before I show you all the ways I use this oil free healthy hummus recipe, I’m going to let you know all the benefits of eating chickpeas.
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Gorgeous Hummus Bowl with Spoon
Himalayan Pink Salt with Grinder
Dishwasher, Freezer & Microwave Safe Storage Containers for Hummus with Lids
incredibly Healthy Benefits of Eating Chickpeas
I never really paid attention because I never really ate them.
- Not only do they help with managing weight by keeping you full, but they help with digestion.
- They are very good for your heart. And help to lower blood pressure.
- Great for bone health.
- If you are diabetic or borderline diabetic, chickpeas have been known to reduce blood sugar levels.
You can read all about the benefits of chickpeas right here. And my favorite reason of all: they are usually always on sale. And, you can eat them in a variety of ways.
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All the ways you can work chickpeas into your diet
- Throw them into your salad for a protein packed lunch;
- Use them in soup;
- Put them in your air fryer or in the oven with some seasoning for a great low point snack;
- Mash them and make them into a bean burger;
- Warm them up and serve them in a low point wrap with some low point cheese;
- Serve them in a cold rice or orzo salad;
- Make a Chickpea Salad with Feta Cheese and a Greek Dressing;
- Once you make this oil and tahini free Healthy Fat Free Hummus Recipe, use the hummus in place of mayonnaise in any recipe. Excellent with tuna.
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Delicious and Versatile Fat-Free Hummus Recipe: Perfect for Various Dietary Plans
This recipe for fat-free hummus without oil or tahini is a great option for individuals following various dietary plans. Here are some diets that this hummus would fit into:
- Low-fat diet: This hummus is specifically designed to be low in fat content, making it suitable for individuals looking to reduce their overall fat intake.
- Vegan diet: This recipe contains no animal products, making it suitable for individuals following a vegan diet.
- Mediterranean diet: While traditional hummus usually includes tahini, this recipe is in line with the Mediterranean diet’s focus on whole grains, legumes, fruits, and vegetables.
- Weight loss diet: With its low-fat content and high fiber from chickpeas, this recipe could be a part of a weight loss diet plan.
- Gluten-free diet: This hummus is naturally gluten-free, making it an excellent option for individuals with celiac disease or those who follow a gluten-free diet for other reasons.
- Dairy-free diet (with modifications): While the recipe includes Greek fat-free yogurt, it can be substituted with a dairy-free yogurt alternative, making it suitable for individuals on a dairy-free diet.
- Low-calorie diet: The absence of oil and the use of fat-free yogurt make this hummus a low-calorie option for those looking to reduce their calorie intake.
- DASH diet: This hummus is aligned with the principles of the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes reducing sodium intake and incorporating nutrient-dense foods like legumes.
- Whole food diet: This recipe is made primarily with whole, unprocessed ingredients, which is consistent with the principles of a whole food diet.
10 minute oil and tahini free healthy Fat Free Hummus Recipe
2-15 oz Cans of Chickpeas, Drained & Rinsed in Ice Water
1/8 to 1/4 Cup of Greek Fat Free Plain Yogurt
4 Garlic Cloves, Minced
3-4 Tablespoons of Fresh Lemon Juice
Himalayan Pink Sea Salt to taste
Fresh Cracked White Ground Pepper
1/4 Teaspoon of Sweet Paprika (Optional)
1/8 Teaspoon of Cumin (Optional)
Crushed Red Pepper Flakes, (Optional)
Ice Cubes
How to Make oil and tahini free Healthy Fat Free Hummus Recipe in 10 minutes
- Before beginning, drain and rinse the chickpeas in ice water using a colander. Shake well and lay them out on paper towels. Take a few paper towels and dab the tops of the . Let the chickpeas dry out for about 1 hour. After 1 hour, it will be easy to “peel” the skins off the chickpeas. It is not mandatory to peel them, but I do and I think it produces a very creamy silky taste to the hummus as opposed to not doing peeling them. Also, I think peeling the chickpeas results in a lighter hummus too (if that matters to you).
- In a food processor, combine 1/2 of the chickpeas and start pureeing. While pureeing, add a ice cube and continue pureeing. Add remaining chickpeas and another ice cube and puree.
- Add in the yogurt, garlic cloves, lemon juice and pink sea salt.
- Taste and adjust ingredients using more of what you like. Add ground white pepper and cumin and mix again (if adding).
- Garnish with a sprinkling of sweet paprika, cumin or red pepper flakes if using.
- If you are going to eat the next day, then refrigerate. If you are going to eat soon after making, leave at room temperature or refrigerate. Promptly refrigerate any leftovers.
- On the new Weight Watchers Plan (2022), this entire recipe is 0 Points. Enjoy!
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- 2-15 oz Cans of Chickpeas, Drained & Rinsed in Ice Water
- ⅛ to ¼ Cup of Greek Fat Free Plain Yogurt
- 4 Garlic Cloves, Minced
- 3-4 Tablespoons of Fresh Lemon Juice
- Himalayan Pink Sea Salt to taste
- Fresh Cracked White Ground Pepper
- ¼ Teaspoon of Sweet Paprika (Optional)
- ⅛ Teaspoon of Cumin (Optional)
- Crushed Red Pepper Flakes (Optional)
- Ice Cubes
- Drain and rinse the chickpeas in ice water using a colander. Shake well and lay them out on paper towels. Take a few paper towels and dab dry. Let them dry out for about 1 hour. After 1 hour, it will be easy to "peel" the skins off the chickpeas. You don't have to peel them, but I do and it produces a very silky taste to the hummus.
- In a food processor, combine ½ of the chickpeas beans and start pureeing. While pureeing, add a ice cube and continue pureeing. Add remaining chickpeas and another ice cube and puree.
- Add in the yogurt, garlic cloves, lemon juice and pink sea salt.
- Taste and adjust ingredients using more of what you like. Add ground white pepper and cumin and mix again (if adding).
- Garnish with a sprinkling of sweet paprika, cumin or red pepper flakes if using.
- If you are going to eat the next day, then refrigerate. If you are going to eat soon after making, leave at room temperature or refrigerate. Promptly refrigerate leftover hummus.
- On the new Weight Watchers Plan (2022), this entire recipe is 0 Points. Enjoy!
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Questions about this Weight watchers personal points
Fat Free Hummus Recipe
Is eating Hummus good for weight loss?
You better believe it is! Hummus is loaded with fiber and protein from the garbanzo beans. Fiber will keep you feeling fuller longer which helps you from snacking.
How long will this Oil and Tahini Free Healthy Hummus Last in the refrigerator?
This will last for 3-4 days refrigerated. Keep covered tightly with Saran Wrap so the top of the Hummus does not harden or put in airtight containers that are for the refrigerator.
Can this Healthy Oil and Tahini Free Hummus be frozen?
It can be frozen in sealable freezer containers like these or in freezer bags. Just defrost overnight in the refrigerator to enjoy again.
I hope you enjoy this recipe for 10 Minute Healthy Creamy Hummus without oil or tahini soon and I know it will become part of your Weight Watchers Personal Points weekly menu.
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