Is Hummus Gluten Free? Plus 17 Gluten Free Hummus Recipes You HAVE to Try!

As a food allergy mom, I’m so thankful my kids enjoy hummus. With nut, egg and milk allergies, easy protein snacks items have been hard to come by for us.  Enter: hummus! 

Hummus has gained immense popularity in recent years as a delicious and versatile dip enjoyed by many. However, if you follow a gluten-free diet, have a wheat allergy or celiac disease, you might be wondering whether hummus is a safe choice for you. 

Below I’ll answer the question: Is hummus gluten-free? I’ve also put together a list of great foods that pair well with hummus, how to offer hummus to your kids, gluten free hummus brands and some DELICIOUS hummus recipes (even a few without tahini in case you are managing a sesame allergy at home as well).

Let’s get to it! 

What is Hummus?

Hummus is a Middle Eastern dip made primarily from cooked chickpeas (also known as garbanzo beans), tahini (a paste made from ground sesame seeds), olive oil, lemon juice, garlic, and various seasonings. It is typically enjoyed as a dip with pita bread, raw vegetables, or used as a spread in sandwiches and wraps.

Is Hummus Gluten Free?

Generally, the answer is YES. Hummus, in its basic form, is naturally gluten-free as it primarily consists of chickpeas, tahini, and other naturally gluten-free ingredients mentioned above. However, it’s essential to consider a few factors that could potentially introduce gluten into hummus:

• Cross-Contamination:

Cross-contamination can occur if the manufacturing process or preparation involves shared equipment or facilities where gluten-containing products are also processed. To ensure gluten-free hummus, look for brands that state their products are gluten-free.

• Added Ingredients and Flavors:

While classic hummus recipes are gluten-free, some variations or flavored hummus products may contain ingredients that introduce gluten. Examples include hummus varieties with added spices, herbs, or even grains. Always read the ingredient label or recipe carefully to ensure  there are no ingredients that contain gluten.

What if I have a Sesame Allergy?

Since traditionally prepared hummus typically includes tahini, a sesame seed paste, you would need to avoid hummus that includes it. If you or your child have a sesame allergy read food labels for sesame, sesame oil or tahini. You might be interested in a couple of the sesame-free recipes I have included below!

Check out FARE for more ingredients to look for on food labels if you have a sesame allergy.

Tips for Making Gluten-Free Hummus at Home:

If you prefer to have complete control over the ingredients, making hummus at home is a fantastic option.  It’s easy to make and a great item to make with your kids!

Here are a few tips for making hummus at home that is gluten-free:

–Use gluten-free ingredients: Start with gluten-free chickpeas, certified gluten-free tahini, and other gluten-free spices and flavorings.

–Avoid cross-contamination: Thoroughly clean all utensils, equipment, and surfaces before preparing your homemade hummus. Use separate cutting boards and knives for gluten-containing ingredients.

–Check your seasonings: Some spices and spice blends may contain hidden sources of gluten. Always read the labels and opt for certified gluten-free spices.

–Want to Save Money? If you’re looking to save money, consider using dried chickpeas instead of canned. You can buy a bag and easily cook them in your crockpot. Store any extra in your freezer!

Can Babies Eat Hummus?

Once solid foods have been introduced to an infant around 6 months of age, hummus can be a great food to offer that is soft and full of fiber. Consider beginning with a more bland variety vs. some of the more spicy options and start with a tablespoon as a serving size.

Do Kids Like Hummus?

Introducing new foods to children can sometimes be a challenge, and some kids will love hummus right away, but here are some tips to help you encourage your child to enjoy hummus.

→ Make it accessible and appealing. Serve hummus alongside familiar foods like carrot sticks, cucumber slices, or crackers for dipping.

→ Let your child explore and play with the hummus, using their hands or kid-friendly utensils to dip and spread. 

→ Let your child help with food prep. Allow them to help you make hummus at home, letting them add ingredients and blend them together.

→ Offer it in creative ways, such as spreading it on sandwiches or using it as a topping for homemade pizza.

→ Be patient and persistent. Don’t give up. It can take upwards of 20 times of being exposed to a new food before a child will accept it. Don’t force it and just keep offering it.

Gluten Free Hummus Recipes

I’ve reached out to some friends and come up with a collection of THE most delicious and unique flavors of gluten free hummus recipes your kids will be sure to love (or at least willing to taste!). They are all super easy to make too!

Hummus Recipes Without Tahini

What Foods to Eat with Hummus

Amazon Affiliate disclosure: As an Amazon Affiliate I may receive a small commission on qualifying purchases. 

The great thing about hummus is it can be an easy protein filled snack that can go with just about anything. Here are a few ideas to try with your hummus:

• Carrot sticks or cucumber slices
• Gluten Free Pita bread or pita chips
• Spread on a sandwich or wrap as a condiment
• Bell pepper strips (red, yellow, or green)
• Cherry tomatoes
• Celery sticks
• Gluten Free Pretzel sticks or pretzel chips 
• Radish slices
• Tortilla Chips
• Crackers (such as whole grain, multigrain or gluten-free)

These pairings offer a mix of textures and flavors that complement the creamy and savory nature of hummus. Enjoy experimenting with different combinations!

Gluten Free Hummus Brands

And when you just need the convenience of something already made for you  (because let’s face it, as a food allergy mom, you are always cooking for someone), I put together a list of gluten free hummus you can purchase.

Disclaimer- Always double check food labels. Product and manufacturing practices can change at any time and while this list is a great starting point, it is up to you to confirm it is safe for your child’s allergies.

Each of these brands have many gluten free hummus options to choose from, but below I highlighted just a few of their more unique flavors to pick from! 

How to Store Hummus

Hummus should be stored in the refrigerator in an airtight container to prevent spoilage. Typically it can be stored for about 7-10 days, but always check the expiration date on store bought hummus for guidance.

In conclusion, hummus is generally gluten-free, making it a great choice for individuals following a gluten-free diet or those with a wheat allergy celiac disease. However, it’s important to be mindful of potential cross-contamination and the ingredients added to flavored hummus varieties.

Always read labels, choose certified gluten-free brands, and when in doubt, consider making your own gluten-free hummus at home with one of the delicious gluten free hummus recipes I hand picked for you above.

Ok, enough already. Putting this together is making me crave hummus now. Off to go make some here!

If you’re looking for gluten free or other allergy free snacks you may want to check out my Go-To List of Top 8 Allergen Free Snack List.

And if you are looking for more support with your child’s food allergies, consider joining my FREE email series- 5 Days to Effortless Allergy-Free Lunches for Kids(to get out of your lunchtime rut)!