Make these protein-packed dips just the way you like them! It’s easy to go gluten-free or dairy-free by adjusting the ingredients, too.

White Bean Hummus

  • 1 can (14 ounce) cannellini beans
  • 1 tablespoon tahini (sesame paste)
  • 2 cloves fresh garlic, chopped
  • 3 tablespoons lemon juice
  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt

Black Bean Hummus

  • 1 can (14 oz) black beans
  • 1/3 cup salsa (mild or hot)
  • 1/2 teaspoon cumin
  • 2 cloves fresh garlic, chopped
  • 1 teaspoon taco seasoning
  • 2 teaspoons lime juice
  • 1 tablespoon water
  • 1/4 teaspoon salt

Asian Hummus

  • 1 can (14 oz) chickpeas or garbanzo beans
  • 1 clove garlic, chopped
  • 1/4 teaspoon ground ginger
  • 2 tablespoons soy sauce or tamari sauce (gluten free)
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon water

Snickerdoodle Hummus

  • 1 can (14 oz) chickpeas or garbanzo beans
  • 1/4 cup almond butter
  • 1/4 cup maple syrup
  • 1/2 teaspoon molasses
  • 2 teaspoons cinnamon
  • 1 teaspoon vanilla
  • 1/8 teaspoon baking powder
  • 1/8 teaspoon salt
  • 1 tablespoon milk or almond milk


  • Drain and rinse the beans in a colander
  • Measure all the other ingredients into a blender, food processor, or mini-prep.
  • Add the beans to the mixture and blend until silky smooth and creamy. You can also mash them by hand with a ricer or fork, though it will take some time to get a smooth consistency.
  • Makes a little more than a cup of hummus.

You can make these recipes your own by adding hot salsa or lemon, chill and enjoy. They make a great after school snack, and fun to eat with pretzels, carrots, or pita chips.

Safety Tip: If the kids are helping, just be sure to use a smooth-edge or safe-cut can opener!

Riley’s Rockin’ Recipes are designed for kids to make at home with easy to find ingredients, and are brought to you by Sodexo and the MUSC Office of Health Promotion.

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