Gluten-Free Veggie Sticks with Hummus

Disclaimer: Our editors have used AI to create or enhance parts of this article. All content has been fact-checked by our team to ensure accuracy.

I used to think hummus was just something you bought in those little plastic containers at the grocery store. My kids would ask for veggie sticks as snacks, and I’d grab whatever brand was on sale and call it good.

Then I realized how easy it is to cut up fresh vegetables myself—and how much better they taste when they’re crisp and haven’t been sitting in a bag for who knows how long. Store-bought hummus is fine, but when you pair it with carrots, celery, and bell peppers that still have their crunch, it becomes an actual snack worth getting excited about. Plus, my kids eat way more vegetables this way than they ever did before.

What Kind of Chickpeas Should I Use?

For homemade hummus, canned chickpeas are your best friend and honestly the most convenient option. You can use any brand you like, but make sure to rinse and drain them well to remove that slightly salty liquid they’re packed in. If you’re feeling ambitious, you can definitely cook dried chickpeas from scratch, but it’ll add a few hours to your prep time and the canned ones work just as well. Some people swear by removing the skins from the chickpeas for extra smooth hummus, but I find that a good blender or food processor does the trick without all that extra work.

Options for Substitutions

This simple hummus and veggie stick combo is super easy to customize based on what you have in your kitchen:

• Tahini paste: If you don’t have tahini, you can make your own by blending 2 tablespoons of sesame seeds until smooth, or substitute with natural peanut butter or sunflower seed butter for a different flavor twist.
• Marmite: Not a fan of Marmite or don’t have it? Skip it entirely or try a small pinch of soy sauce or even a dash of worcestershire sauce for that savory umami kick.
• Canned chickpeas: You can absolutely use dried chickpeas that you’ve cooked yourself – just use about 1½ cups of cooked chickpeas. White beans or cannellini beans work too for a milder flavor.
• Self-raising flour: Regular all-purpose flour works fine – just add 1 teaspoon of baking powder per cup of flour to get that rise in your flatbreads.
• Veggie sticks: Use whatever fresh veggies you have on hand – celery, radishes, cherry tomatoes, snap peas, or even apple slices make great dippers alongside the traditional carrots, cucumber, and peppers.
• Sesame seeds: Poppy seeds, nigella seeds, or even everything bagel seasoning can replace sesame seeds on the flatbreads for different flavors.

Watch Out for These Mistakes While Cooking

The biggest mistake when making homemade hummus is not removing the skins from your chickpeas, which can leave you with a grainy, rough texture instead of the smooth, creamy dip you’re after – simply rub the drained chickpeas with a clean kitchen towel to remove most of the loose skins.

Another common error is adding all the liquid at once, so start with just the lemon juice and a tablespoon of olive oil, then gradually add the remaining oil and water while blending until you reach your desired consistency.

For the flatbreads, resist the urge to overwork the dough once you add the liquid – mix just until it comes together, as too much kneading will make them tough rather than light and fluffy.

Don’t forget to taste your hummus before serving and adjust the seasoning, as you might need more lemon juice for brightness or a pinch of salt to bring out all the flavors.

What to Serve With Veggie Sticks and Hummus?

This veggie and hummus combo is perfect as a light lunch or snack, but you can easily turn it into a more filling meal by adding some warm pita bread or those homemade sesame flatbreads from the recipe. I love setting up a whole Mediterranean spread with olives, cherry tomatoes, and maybe some crumbled feta cheese alongside the veggies for extra flavor. If you want something more substantial, try pairing it with grilled chicken strips or falafel, which work great for dipping into that creamy hummus too. You could also add some roasted red peppers or radishes to your veggie stick lineup for extra crunch and color.

Storage Instructions

Keep Fresh: Your homemade hummus will stay creamy and delicious in the fridge for up to a week when stored in an airtight container. Cut your veggie sticks and store them separately in the fridge in containers with a damp paper towel to keep them crisp for 3-4 days.

Freeze: The hummus freezes really well for up to 3 months in freezer-safe containers. Just give it a good stir when you thaw it out, and you might need to add a splash of water to get the texture back to normal.

Prep Ahead: This is such a great make-ahead snack! You can whip up the hummus a day or two before you need it, and the flavors actually get better as they sit together. The sesame flatbreads are best stored in an airtight container at room temperature and will stay fresh for 2-3 days.

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

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

• Calories: 1500-1700
• Protein: 40-50 g
• Fat: 100-110 g
• Carbohydrates: 150-160 g

Ingredients

For the chickpea dip:

• 1 can (14 oz) chickpeas, rinsed and drained
• 1 tbsp tahini
• 2 garlic cloves, crushed
• Juice of 1 lemon
• 4 tbsp olive oil
• 1 tbsp freshly boiled water
• 1 tsp marmite
• Carrot sticks, cucumber sticks, and pepper sticks for serving

For the sesame flatbreads:

• 1 2/3 cups self-rising flour
• 2 tbsp sesame seeds
• Pinch of salt
• Freshly ground black pepper, to taste

Step 1: Prepare the Hummus Base

• 1 can (14 oz) chickpeas, rinsed and drained
• 1 tbsp tahini
• 2 garlic cloves, crushed

Place the rinsed and drained chickpeas, tahini, and crushed garlic cloves into a food processor.

Blend until the mixture is smooth and creamy.

This forms the base of your hummus.

Step 2: Finish the Hummus

• juice of 1 lemon
• 2 tbsp olive oil
• 1 tbsp freshly boiled water
• 1 tsp Marmite
• freshly ground black pepper, to taste

Add the lemon juice, 2 tablespoons of olive oil, freshly boiled water, and Marmite to the chickpea mixture in the food processor.

Blend again until very smooth.

Season with freshly ground black pepper to taste.

I always like to taste the hummus and adjust the lemon juice for brightness if needed.

Step 3: Mix the Flatbread Dough

• 1 2/3 cups self-rising flour
• 2 tbsp sesame seeds
• pinch of salt
• freshly ground black pepper, to taste
• 1 tbsp freshly boiled water

In a large bowl, combine the self-rising flour, sesame seeds, a pinch of salt, and a grind of black pepper.

Stir in water gradually until the dough comes together into a soft consistency.

Knead briefly until smooth.

Step 4: Shape and Grill the Flatbreads

• dough from Step 3
• 2 tbsp olive oil

Preheat the grill to high and dust a non-stick baking sheet with a little flour.

Divide the dough from Step 3 into 4 pieces and press each piece into an oval approximately 5mm thick.

Arrange them on the baking sheet and grill for about 3 minutes on each side, or until puffed and golden.

For an extra touch, I like to brush the flatbreads with a little olive oil as soon as they come off the grill.

Step 5: Serve Hummus with Vegetable Sticks and Flatbread

• hummus from Step 2
• carrot sticks, cucumber sticks, and pepper sticks for serving
• sesame flatbreads from Step 4

Transfer the hummus (from Step 2) to a serving bowl.

Serve with carrot sticks, cucumber sticks, pepper sticks, and the warm sesame flatbreads (from Step 4) on the side.

Enjoy this fresh and healthy snack or appetizer!