This easy oil-free hummus recipe is delicious with crunchy veggies, toasted pita, or falafel. It’s so smooth and creamy, you’d never guess there is no added oil!

hummus in a dish

I have quite a few hummus recipes on my blog, but I got a request from a couple of readers for an oil-free version. While I don’t follow a rigid whole foods, plant-based diet, lately I’ve been researching the overall idea. I’ve specifically been interested in the impact it can have on cardiovascular health. I won’t get into all the details in this post, but a strict plant-based diet doesn’t use any processed food including oils since they are technically processed.

hummus in a dish next to tomatoes

Whether you’re avoiding oil or you just want a lighter hummus, you won’t miss it in this recipe! It’s light, smooth, fluffy, and delicious. Alex actually said this was the best hummus I’ve ever made, so clearly you won’t miss the oil! The za’atar seasoning gives it a unique, savory flavor.

Ingredients in Oil-Free Hummus

  • Chickpeas- obviously an essential hummus ingredient.
  • Tahini- adds a creaminess without oil. Tahini is made from sesame seeds.
  • Lemon juice- perfect for adding a bright, fresh flavor.
  • Water- to thin it out.
  • Garlic- you can use garlic powder if you don’t’ have fresh garlic on hand.
  • Za’atar Seasoning- a middle eastern seasoning blend that adds a delicious savory flavor.

How to Make Oil-Free Hummus

Believe it or not, overcooked chickpeas are the secret to getting super creamy hummus without oil. They’re easier to blend, so your hummus ends up velvety and creamy rather than grainy or lumpy. Trust me, it works!

How to overcook chickpeas on the stove

To cook the chickpeas, drain and rinse a can of chickpeas. Add them to a pot and cover with 2 inches of water. Bring to a boil, then simmer for 20-30 minutes until soft. Drain the chickpeas and then add to the hummus.

How to warm chickpeas (shortcut method)

If you don’t have time to cook them on the stove, drain and rinse the chickpeas and place in a microwave safe bowl. Microwave for 2 minutes, then continue making the recipe.

Start by blending the warm chickpeas in a food processor. While the food processor is running, slowly drizzle the tahini, garlic, lemon juice, and water. Stop the food processor every 10 or 15 seconds to scrape down the sides, if necessary.

hummus in a food processor

What to Serve with Oil-Free Hummus

  • Toasted naan
  • Roasted chickpeas
  • Chopped carrots or cucumbers
  • Bell pepper slices
  • Pita chips
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oil free hummus

Easy Oil-Free Hummus

  • Author: Liz Thomson
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 1 cup 1x
  • Category: Side dish
  • Method: no cook
  • Cuisine: Mediterranean

Description

This easy oil-free hummus recipe is delicious with crunchy veggies, toasted pita, or falafel. It’s so smooth and creamy, you’d never guess there is no added oil!


Scale

Ingredients

  • 1 15oz can chickpeas, drained and rinsed
  • 3 tablespoons water
  • 1 tablespoon lemon juice
  • ¼ cup tahini
  • 1 clove garlic, peeled
  • ¼ teaspoon salt (or to taste)
  • ¼ teaspoon za’atar seasoning, plus more for garnish

Instructions

How to overcook chickpeas on the stove

To cook the chickpeas, drain and rinse a can of chickpeas. Add them to a pot and cover with 2 inches of water. Bring to a boil, then simmer for 20-30 minutes until soft. Drain the chickpeas and then add to the hummus.

How to warm chickpeas (shortcut method)

If you don’t have time to cook them on the stove, drain and rinse the chickpeas and place in a microwave safe bowl. Microwave for 2 minutes, then continue making the recipe.

  1. Add the cooked chickpeas to a blender or food processor.
  2. Add the water, lemon juice, tahini, and garlic and blend until smooth, scraping down the sides of the blender or food processor every 30 seconds.
  3. Add salt and za’atar seasoning then blend until mixed.
  4. Transfer to a bowl and sprinkle with additional za’atar seasoning.

Keywords: oil free hummus

 

I highly recommend the za’atar seasoning but if you don’t have any, you can add a little extra garlic. Za’atar is usually made with dried thyme, sesame seeds, and sumac. The flavor is hard to describe but it adds a bright, savory, almost lemony flavor. It’s delicious sprinkled on pita bread or roasted chickpeas and I love it in this hummus!

hummus in a white bowl

How to Store Oil-Free Hummus

Once your hummus is prepared, you can store it in the fridge for up to 5 days. It’s delicious served with veggies or pita but it also makes an awesome sandwich spread. Sometimes I’ll even add a scoop on top of my salads, rather than using dressing.

If you’re looking for other hummus recipes, try this basil pesto hummus or cilantro hummus!

cilantro hummus

What’s your favorite way to use hummus?