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Oil-Free No Tahini Hummus

Healthy oil-free no tahini hummus, made with ease in a matter of minutes!  It is super-creamy, high in protein, and 100% delicious.

overhead shot of a white bowl filled with oil-free and tahini-free hummus, sprinkled with smoked paprika
“Dip” describes me as much as my posting today.

It’s one of those days where everything I’ve started has gone kaplooie, from breaking a jar of jam on the kitchen floor (sending shards of glass and gooey blackberry ricocheting to every corner of the kitchen; only an HOUR to clean up) to singeing my ear with my hair straightening wand (why didn’t I stick with the ponytail?), to hiding my keys from myself (finally found in the hamper).

Needless to say, I’m behind schedule. And since there’s still a spinning class to teach this afternoon, a sweet baby to bathe and feed, and a concert to attend tonight, I’ll have to speed through this entry.

Since this recipe takes a mere 5 minutes to prepare, it’s not a problem!

Easy Hummus with No Tahini, No Oil

The recipe is hummus. I know, really? A hummus recipe? But hear me out, this is one you will want to bookmark, I promise. The reason is that it is super-easy, frugal and much lower in fat and calories than regular hummus.

Here’s why:

It contains neither oil nor tahini. 

Tahini, roasted sesame seed paste/butter, is a key component of hummus, adding a distinctive nutty flavor and creaminess. It’s also expensive (about $11 for a jar of the organic kind that I like). It can also be a pain to measure (it gets rock hard in the refrigerator). So I’ve left it out.

Taking out the tahini also slashes the total amount of calories in the hummus by about 300-500 calories. In other words,  you can pile it on extra-thick!

oil-free hummus spread thick on a slice of toasted bread

Creaminess Tip: Use the Chickpea Canning Liquid

To make up for the creaminess lost by not using tahini, save the liquid from the chickpeas and add some to the hummus. This is perfectly legitimate in hummus-making according to several Middle Easter chef sources, as well   my friend Jeff. Jeff makes the most delicious hummus and swears that the trick (learned from his Lebanese grandmother) is adding some of the chickpea cooking liquid.

collage of hummus being made in a food processor

The level and types of seasonings for this hummus are not set in stone—play them up or down and vary them according to your taste. 

Happy blending!

  1. Oil-Free Roasted Carrot Hummus {bean-free, tahini-free}
  2. Creamy Broccoli Hummus {vegan, oil-free option}
  3. Artichoke Heart Hummus (no beans, no tahini)
  4. Healthy Brownie Batter Hummus {vegan, oil-free}
  5. Beet & Toasted Pepita Dip {vegan, oil-free, nut-free}
  6. Lemony Roasted Parsnip Hummus (no beans, no tahini)
  7. 4-Ingredient Beet Hummus {Vegan, Oil-Free, No Beans}
  8. Skinny Green Pea Hummus {oil-free, tahini-free, 5 ingredients}
Yield: 1 and 1.2 cups (8 servings)

Oil-Free No Tahini Hummus

overhead shot of a white bowl filled with oil-free and tahini-free hummus, sprinkled with smoked paprika

Healthy oil-free & tahini-free hummus, made with ease in a matter of minutes!  It is super-creamy (thanks to a key ingredient), high in protein, and 100% delicious.

Prep Time 5 minutes
Total Time 5 minutes


  • 1 15-ounce can chickpeas , drained, reserve the canning liquid
  • 2 teaspoons finely grated lemon zest
  • 2 tablespoons fresh lemon juice
  • 2 cloves garlic, mashed
  • 1 teaspoon ground cumin
  • fine sea salt and ground black pepper to taste
  • Optional: sumac or paprika


  1. In a food processor, process the chickpeas (not the liquid!), lemon zest, lemon juice, and cumin until well blended (stop and scrape down bowl as needed).
  2. With motor running, slowly drizzle in canning liquid, a little at a time, until very smooth and creamy (stop and scrape down bowl once or twice; you may not need all of the liquid). Season to taste with salt and pepper.
  3. Transfer to a small serving bowl and sprinkle with sumac or paprika, if desired.


Storage: Store in an ait=ritigh container in the refrigerator for up to 1 week.

Nutrition Information



Serving Size


Amount Per Serving Calories 80Total Fat 2gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 0mgSodium 214mgCarbohydrates 13gFiber 4gSugar 2gProtein 4g

The nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although attempts to provide accurate nutritional information, these figures are only estimates. Varying factors such as product types or brands and optional ingredients can change the nutritional information in any given recipe.

Did you make this recipe?

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Monday 8th of August 2022

Delicious! I had no idea I could make hummus without TAHINI. Or without olive oil. What a surprise!


Friday 2nd of September 2022

I am so happy to hear that you like it, Linda!

4-Ingredient Beet Hummus {Vegan, Oil-Free, No Beans} | power hungry

Tuesday 29th of September 2020

[…] Oil-Free & Tahini-Free Hummus […]


Wednesday 16th of February 2011

This hummus sounds amazing, Camilla! I'm going to try it immediately!


Friday 5th of September 2008

This is the best hummus recipe EVER!!!!! Thanks for the great recipe!

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