Healthy Pumpkin Hummus

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I was thirty-five before I realized you could put anything other than chickpeas in hummus. My mom always made the classic version with tahini and lemon juice. When I tried to get creative with different flavors, they usually fell flat.

That’s because I was overthinking it—good hummus just needs the right balance of creamy and tangy. Pumpkin hummus, on the other hand, brings natural sweetness that makes balancing flavors easy. For anyone nervous about experimenting with their hummus recipe, this one is foolproof.

What Kind of Pumpkin Should I Use?

You have a couple of great options when it comes to pumpkin for this hummus recipe. Canned pumpkin puree is the easiest route and works perfectly – just make sure you’re buying plain pumpkin puree, not pumpkin pie filling which has spices already added. If you want to go the fresh route, you can roast your own pumpkin, which adds a slightly deeper flavor. Sugar pumpkins or pie pumpkins are your best bet for roasting since they’re sweeter and less watery than carving pumpkins. To roast fresh pumpkin, just cut it in half, scoop out the seeds, and bake it cut-side down until tender.

Options for Substitutions

This pumpkin hummus is pretty forgiving when it comes to swaps, so here are some easy substitutions:

• Chickpeas: While chickpeas are traditional for hummus, you can use white beans or cannellini beans for a creamier texture. Just make sure to drain and rinse them well.
• Pumpkin puree: No pumpkin? Try roasted butternut squash, sweet potato puree, or even roasted carrots. You’ll get a similar creamy texture and sweet flavor.
• Tahini: If you don’t have tahini, you can substitute with almond butter, sunflower seed butter, or even peanut butter for a nuttier taste. Start with less and add more to taste.
• Lemon juice: Fresh lime juice works great as a substitute and adds a slightly different citrus note. You can also use apple cider vinegar in a pinch.
• Chili powder: Feel free to swap this with smoked paprika for a smokier flavor, or cayenne pepper if you want more heat. Start with less and adjust to your taste.
• Fresh garlic: If you’re out of fresh garlic, use ¾ teaspoon garlic powder instead, but add it gradually since the flavor can be more concentrated.

Watch Out for These Mistakes While Cooking

The biggest mistake when making pumpkin hummus is using pumpkin pie filling instead of plain pumpkin puree – the pie filling contains added sugars and spices that will throw off your savory dip completely.

Another common error is not draining your chickpeas well enough, which leads to watery hummus that won’t hold its creamy texture, so make sure to rinse and drain them thoroughly before blending.

To get that smooth, restaurant-quality consistency, remove the skins from your chickpeas by rubbing them with a kitchen towel after draining – it takes a few extra minutes but makes a huge difference in the final texture.

Finally, taste and adjust your seasonings at the end since pumpkin can be quite mild, and you might need extra lemon juice, salt, or garlic to balance the earthy sweetness of the pumpkin.

What to Serve With Pumpkin Hummus?

This pumpkin hummus is perfect for fall entertaining and pairs beautifully with warm pita bread or toasted naan for dipping. I love serving it with a colorful array of fresh vegetables like carrots, bell peppers, cucumber slices, and celery sticks – the crisp veggies really complement the smooth, spiced hummus. For something a bit different, try it with apple slices or pear wedges, which bring out the sweet pumpkin flavor. You can also spread it on crackers or use it as a sandwich spread with roasted turkey and spinach for a seasonal twist.

Storage Instructions

Refrigerate: Keep your pumpkin hummus in an airtight container in the fridge for up to a week. I like to drizzle a little olive oil on top before storing to keep it from drying out. It actually tastes even better after a day or two when all those fall spices have had time to meld together.

Freeze: This hummus freezes really well for up to 3 months in a freezer-safe container. Just leave some room at the top since it’ll expand a bit when frozen. I often make a double batch and freeze half for later when I’m craving that pumpkin flavor.

Serve: Let frozen hummus thaw in the fridge overnight, then give it a good stir before serving. You might need to add a splash of water or lemon juice to get it back to the perfect creamy consistency. Cold hummus straight from the fridge is perfect for dipping, but you can also let it sit at room temperature for 20 minutes if you prefer.

Preparation Time	10-15 minutes
Cooking Time	0 minutes
Total Time	10-15 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-650
• Protein: 18-22 g
• Fat: 30-35 g
• Carbohydrates: 70-75 g

Ingredients

• 1 can (14 oz) chickpeas, drained
• 1 cup pureed or roasted pumpkin
• 1 tsp salt
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• 1 tbsp extra-virgin olive oil
• 2 tbsp tahini
• 2 tbsp lemon juice
• 3 garlic cloves

Step 1: Blend the Hummus Ingredients

• 1 can (14 oz) chickpeas, drained
• 1 cup pureed or roasted pumpkin
• 1 tsp salt
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• 1 tbsp extra-virgin olive oil
• 2 tbsp tahini
• 2 tbsp lemon juice
• 3 garlic cloves

Combine the drained chickpeas, pureed or roasted pumpkin, salt, chili powder, ground cumin, extra-virgin olive oil, tahini, lemon juice, and garlic cloves in a food processor.

Blend until the mixture is completely smooth and creamy.

If the hummus is too thick, gradually add a splash of water and blend until you reach your desired consistency.

Taste and adjust the seasoning as needed—I like to add a bit more lemon juice or salt for extra brightness.

Step 2: Serve and Garnish the Hummus

• extra-virgin olive oil (for drizzling)

Transfer the blended hummus to a serving bowl and create a swirling pattern on top using the back of a spoon.

Drizzle with a little olive oil and, if desired, top with garnishes such as pumpkin seeds, watercress, nigella seeds, and smoked paprika.

These add extra flavor and make the hummus look beautiful on the table.