This smooth, creamy peanut butter hummus is a flavorful dip that’s low in fat and rich in vitamins, minerals, and natural protein.
We enjoy it with celery, apple slices, strawberries, sourdough crackers, and more.
I’ve even been known to eat it with a spoon like cookie dough — it’s that good.
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How I Make Peanut Butter Hummus
I use chana dal cooked in an Instant Pot to make this dip quickly. Cooking chana dal ahead makes assembly fast and convenient.
I first heard about dessert-style hummus and wanted to create versions inspired by classic flavors — peanut butter and chocolate. My goal was to keep the flavor indulgent while reducing fat per serving so portions can be a bit larger.
To lower fat while keeping a satisfying texture, I often use pressed peanut flour and optionally a small amount of MCT oil. Peanut flour adds peanut flavor with much less fat than traditional peanut butter, and MCT oil can be used sparingly for creaminess and energy.
Hummus and Trim Healthy Mama
In the Trim Healthy Mama approach, beans like chickpeas and chana dal are generally considered energizing (E) fuel, while tahini and other higher-fat additions are considered satisfying (S). That combination often makes traditional hummus a crossover food.
You can include a small amount of beans in an S meal, and when preparing E meals it’s recommended to include a modest amount of healthy fat to help with mineral absorption. Adapting hummus recipes — for example using peanut flour and controlled amounts of MCT or other healthy fats — can help it fit different meal plans while keeping the texture and flavor you want.
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Peanut Butter Hummus Recipe
- 2 cups chana dal, cooked
- 1/4 cup pressed peanut flour
- 2 teaspoons vanilla extract
- 2 tablespoons sweetener of choice (erythritol/stevia blend works well)
- 1/2 teaspoon mineral or sea salt
- 1 tablespoon MCT oil (optional, for added creaminess)
- Cook the chana dal and reserve 1–2 tablespoons of the cooking liquid.
- Place the cooked dal in a food processor or blender and process until smooth, adding 1–2 tablespoons of the reserved cooking liquid if needed to reach a creamy consistency.
- Add the peanut flour, vanilla, sweetener, and salt. Process again until fully combined and smooth.
- If using MCT oil, either drizzle it over the hummus before serving or blend it in for a silkier texture. Taste and adjust sweetness or salt as desired.
Enjoy chilled or at room temperature with fruit, vegetables, or crackers. Store leftovers in an airtight container in the refrigerator for up to 5 days.